Keto chicken and cauliflower stir-fry
Fast, low‑carb stir‑fry with tender chicken, crisp veg and riced cauliflower for a filling keto supper.
This keto chicken and cauliflower stir‑fry is the quick, low‑carb midweek supper that actually tastes like a treat. Riced cauliflower replaces rice so you get the wok‑sizzle without the carbs.
It’s forgiving, speedy and cheers up any evening: great for batch‑cooking, and the leftovers reheat beautifully. Keep the veg crisp and the chicken tender for the proper stir‑fry vibe.
Ingredients
- 600 g chicken thigh fillets
- 800 g cauliflower — will be riced to make cauliflower rice
- 30 ml avocado oil
- 4 garlic — cloves, use as directed in method
- 25 g fresh ginger — peeled and grated
- 45 ml tamari
- 5 ml toasted sesame oil
- 3 spring onions — trimmed and sliced
- 200 g courgette — about 1 medium, sliced
- 150 g chestnut mushrooms — sliced
- 1 red pepper — seeded and sliced
- 1 lime — juiced
- 5 ml chilli flakes — optional
- 15 ml sesame seeds — to garnish
- 5 g erythritol — optional, for a touch of balance
- salt — to taste
- ground black pepper — to taste
Equipment
- food processor or box grater
Instructions
Thinly slice the chicken thighs into strips. Reserve 1 clove of garlic and 1 tsp grated ginger for the stir‑fry; put the remaining garlic and ginger in a bowl with 1 tbsp tamari and a pinch of ground black pepper, add the chicken and mix to coat. Leave to marinate for 20 minutes.
While the chicken marinates, trim the cauliflower and cut into florets. Pulse the florets in a food processor to make rice‑sized pieces, or grate on a box grater. Put the riced cauliflower on kitchen paper to absorb any excess moisture for 2 minutes.
Slice the courgette, chestnut mushrooms and red pepper into even strips. Slice the spring onions on the diagonal; keep the white and green parts separate.
Heat a large frying pan over a high hob and add 1 tbsp avocado oil. When the oil is hot and shimmering, add the chicken in a single layer (work in two batches if necessary). Fry without moving for 2 minutes, then stir and cook for a further 2–3 minutes until golden and just cooked through. Transfer the chicken to a plate.
Return the pan to a high heat and add the remaining 1 tbsp avocado oil. Add the mushrooms and red pepper and stir‑fry for 3 minutes until they begin to colour. Add the courgette and the reserved white spring onion pieces and cook for a further 2 minutes.
Push the veg to one side of the pan, add the remaining crushed garlic clove and 1 tsp grated ginger to the empty side and fry for 30 seconds until fragrant. Stir together with the veg.
Add the riced cauliflower to the pan, pour in the remaining 2 tbsp tamari, the optional erythritol, a squeeze of lime juice and the chilli flakes if using. Stir everything together and fry for 3–4 minutes until the cauliflower is tender but not mushy.
Return the cooked chicken and any resting juices to the pan, toss thoroughly to combine and heat through for 1 minute. Finish with the toasted sesame oil, the green parts of the spring onions and a scatter of sesame seeds. Season with salt and ground black pepper to taste.
Serve straight from the pan while hot. If you like, add extra lime wedges at the table.
Tips
- If you don't have a food processor, grate cauliflower on the large holes of a box grater — takes a little longer but works well.
- Don't overcrowd the pan when browning the chicken; cook in two batches if needed to get proper caramelisation.
- Pat the riced cauliflower dry on kitchen paper before frying to avoid a watery result.
- Make ahead: cook everything except the courgette and spring onion, cool and refrigerate for up to 2 days. Refresh in a hot pan for 3–4 minutes before serving.
- To keep sodium lower, use low‑salt tamari or reduce the quantity and add extra lime juice for balance.
Substitutions
chicken thigh fillets → chicken breast, same weight (will be leaner and can dry out faster)
Noticeably differenttamari → light soy sauce, same quantity (adds slightly different flavour and may contain gluten)
Stays closecauliflower → broccoli, riced (slightly firmer texture and a different flavour)
Noticeably differentavocado oil → light olive oil, same quantity (good for medium heat but smoke point is lower)
Stays close
Nutrition
Per serving · estimated
- 420
- Calories
- 32 g
- Protein
- 14 g
- Carbs
- 25 g
- Fat
- 5 g
- Fibre
- 4 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make this vegetarian?
Yes — swap the chicken for 400 g firm tofu, pressed and pan‑fried until golden. Use tamari and the same seasonings.
How long will leftovers keep?
Store cooled leftovers in an airtight container in the fridge for up to 2 days. Reheat in a hot frying pan for best texture.
Is this suitable for meal prep?
Absolutely. Cook as instructed but leave out sliced spring onion and courgette; add them fresh when reheating to retain crunch.
Can I use frozen riced cauliflower?
Yes — thaw and dry thoroughly on kitchen paper before frying to avoid a watery stir‑fry.
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