Low Carb Chicken Pulao

Indulge in the rich flavors of this Low Carb Chicken Pulao, a wholesome and satisfying twist on the traditional Indian classic. Perfect for keto or low-carb lifestyles, this recipe swaps out rice for finely grated cauliflower, creating a lighter yet equally aromatic dish. Tender, bite-sized chicken thighs are simmered in a fragrant blend of cumin, cardamom, cinnamon, and cloves, then enhanced with a vibrant mix of turmeric, garam masala, and creamy Greek yogurt. The result is a deliciously spiced pulao that’s ready in just an hour, making it ideal for weeknight dinners or meal prepping. Garnished with fresh cilantro and served piping hot, this one-pot meal marries bold flavors with a health-conscious approach, ensuring every bite is as nourishing as it is delightful.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 500 grams boneless, skinless chicken thighs
• 1 large head cauliflower
• 2 tablespoons ghee or olive oil
• 1 large onion
• 3 garlic cloves
• 1 inch piece ginger
• 1 green chili
• 1 medium tomato
• 100 grams plain Greek yogurt
• 1 teaspoon cumin seeds
• 1 bay leaf
• 1 inch piece cinnamon stick
• 3 cardamom pods
• 4 cloves
• 0.5 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon coriander powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro
• 100 milliliters water

Directions

Step 1

Cut the boneless chicken thighs into bite-sized pieces.

Step 2

Grate or process the cauliflower head into rice-sized pieces using a food processor or box grater.

Step 3

Finely chop the onion, garlic, ginger, green chili, and tomato.

Step 4

In a large pan, heat the ghee or olive oil over medium heat. Add cumin seeds, bay leaf, cinnamon stick, cardamom pods, and cloves. Sauté for 1-2 minutes until fragrant.

Step 5

Add the chopped onion and sauté until golden brown.

Step 6

Add the garlic, ginger, and green chili. Cook for another 2 minutes.

Step 7

Add the chopped tomato and cook until it turns soft.

Step 8

Stir in the turmeric, garam masala, coriander powder, salt, and black pepper.

Step 9

Add the chicken pieces to the pan and cook until they are browned.

Step 10

Stir in the yogurt and cook for about 5 minutes, allowing the chicken to absorb the flavors.

Step 11

Add the water and bring to a simmer. Cover and cook for 10 minutes until the chicken is tender.

Step 12

Add the cauliflower rice to the pan, mixing well with the chicken and spices.

Step 13

Cover and cook for an additional 5-7 minutes, until the cauliflower rice is tender.

Step 14

Turn off the heat and garnish with freshly chopped cilantro.

Step 15

Serve hot and enjoy your low carb chicken pulao!

Nutrition Facts

Serving size	(1928.9g)

Amount per serving	% Daily Value*
Calories	1827.8

Total Fat 91.0g	0%
Saturated Fat 35.2g	0%
Polyunsaturated Fat 0.4g
Cholesterol 706.7mg	0%
Sodium 5280.0mg	0%
Total Carbohydrate 100.1g	0%
Dietary Fiber 29.9g	0%
Total Sugars 40.5g
Protein 163.7g	0%

Vitamin D 35IU	0%
Calcium 611.7mg	0%
Iron 16.7mg	0%
Potassium 4855.7mg	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: 43.7%

Protein: 34.9%

Carbs: 21.4%