Keto Trinidadian Chicken Pelau

Experience the bold, Caribbean-inspired flavors of Keto Trinidadian Chicken Pelau, a low-carb twist on a beloved classic! This hearty one-pot meal features tender, caramelized chicken thighs simmered with cauliflower rice, coconut milk, and a medley of vibrant vegetables and aromatic spices. The use of a brown sugar substitute ensures a perfect low-carb caramelization, while Scotch bonnet pepper adds optional heat for those who love a kick. Packed with wholesome ingredients like garlic, thyme, and fresh parsley, this dish is both flavorful and keto-friendly. Perfect for meal prep or an impressive weeknight dinner, this keto chicken pelau delivers authentic island comfort without compromising your dietary goals!

Nutriscore Rating: 69/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 2 pounds Chicken thighs (bone-in, skin-on)
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 2 tablespoons Coconut oil
• 1 tablespoon Brown sugar substitute (erythritol or allulose)
• 1 Onion (medium, diced)
• 4 cloves Garlic (minced)
• 2 sprigs Fresh thyme (or 1 teaspoon dried thyme)
• 1 Scotch bonnet pepper (optional, finely chopped)
• 4 cups Cauliflower rice
• 1 cup Coconut milk (unsweetened, full-fat)
• 1 cup Chicken broth
• 1 Green bell pepper (diced)
• 1 Carrot (small, diced)
• 2 Scallions (chopped)
• 2 tablespoons Fresh parsley (chopped, for garnish)

Directions

Step 1

Season the chicken thighs with salt, black pepper, garlic powder, and paprika. Let it marinate for at least 15 minutes or overnight for better flavor.

Step 2

Heat a large heavy-bottomed pot or Dutch oven over medium-high heat and melt the coconut oil.

Step 3

Add the brown sugar substitute to the pot and let it caramelize for about 2-3 minutes until it turns a dark golden brown.

Step 4

Carefully add the chicken thighs to the pot and sear them in the caramelized sugar on both sides until browned (about 4-5 minutes per side). Remove the chicken and set aside.

Step 5

In the same pot, add the diced onion, garlic, thyme, and Scotch bonnet pepper (if using). Sauté for 2-3 minutes until the onions are translucent.

Step 6

Add the cauliflower rice to the pot and stir to coat it with the spices and seasonings.

Step 7

Return the chicken thighs to the pot, placing them on top of the cauliflower rice.

Step 8

Pour in the coconut milk and chicken broth, and bring the mixture to a simmer.

Step 9

Add the diced green bell pepper, carrot, and scallions to the pot. Stir gently to combine.

Step 10

Lower the heat to medium-low, cover the pot, and let it cook for 25-30 minutes, or until the chicken is fully cooked (internal temperature of 165°F) and the vegetables are tender.

Step 11

Taste and adjust the salt and pepper as needed.

Step 12

Garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(2187.7g)

Amount per serving	% Daily Value*
Calories	2982.5

Total Fat 227.1g	0%
Saturated Fat 113.8g	0%
Polyunsaturated Fat 0.5g
Cholesterol 734.8mg	0%
Sodium 3906.2mg	0%
Total Carbohydrate 75.8g	0%
Dietary Fiber 23.5g	0%
Total Sugars 30.5g
Protein 187.3g	0%

Vitamin D 0IU	0%
Calcium 363.6mg	0%
Iron 20.9mg	0%
Potassium 4188.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.0%

Protein: 24.2%

Carbs: 9.8%