Low Carb Trinidadian Chicken Pelau

Discover the bold, island-inspired flavors of Low Carb Trinidadian Chicken Pelau, a healthy twist on a Caribbean classic that's perfect for those craving comfort food without the carbs. This keto-friendly version swaps traditional rice for cauliflower rice, beautifully infused with the richness of coconut milk, aromatic thyme, and vibrant green seasoning. Tender, perfectly caramelized chicken thighs take center stage, marinated with fresh lime juice, garlic, and ginger for a burst of zesty flavor. A hint of brown sugar (or its low-carb substitute) creates a delicately sweet and savory caramel base, while diced carrots, bell peppers, and tomatoes add colorful layers of texture. Ready in just over an hour, this one-pot dish is as nutritious as it is delicious, making it an ideal weeknight dinner or festive centerpiece. Serve it straight from the pot, garnished with fresh scallions for an extra pop of brightness. Perfect for fans of gluten-free, low-carb, and Caribbean cuisine alike!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 2 lbs Chicken thighs (bone-in, skinless)
• 2 tbsp Fresh lime juice
• 1 tsp Salt
• 1 tsp Black pepper
• 4 cloves Garlic (minced)
• 1 tsp Ginger (grated)
• 3 tbsp Green seasoning (store-bought or homemade)
• 2 tbsp Avocado oil or coconut oil
• 2 tbsp Brown sugar or low-carb brown sugar substitute
• 1 medium Carrot (diced)
• 1 medium Bell pepper (diced)
• 2 medium Tomatoes (diced)
• 1 cup Coconut milk (unsweetened)
• 1 cup Water
• 4 cups Cauliflower rice (fresh or frozen)
• 4 Scallions (chopped)
• 1 tsp Fresh thyme (leaves only)
• 1 Habanero or scotch bonnet pepper (whole, optional)

Directions

Step 1

Begin by cleaning and marinating the chicken. Rinse the chicken thighs with cold water and 1 tbsp of lime juice, then pat dry. Season with salt, pepper, garlic, ginger, and green seasoning. Let marinate for at least 30 minutes or overnight for better flavor.

Step 2

Heat a large heavy-bottomed pot or Dutch oven over medium heat. Add avocado oil or coconut oil, allowing it to warm up.

Step 3

Sprinkle the brown sugar (or low-carb sugar substitute) evenly into the oil. Allow it to caramelize until it turns dark brown but not burned (this creates a flavorful base for the pelau).

Step 4

Add the marinated chicken to the pot, browning it on all sides. Ensure the chicken absorbs the caramelized sugar. This step should take about 8–10 minutes.

Step 5

Once the chicken is browned, stir in the diced carrots, bell peppers, and tomatoes. Sauté for 5 minutes until the vegetables soften slightly.

Step 6

Pour in the coconut milk and water. Stir well and bring the mixture to a boil.

Step 7

Add the cauliflower rice, fresh thyme, and scallions. Stir to combine all the ingredients evenly. If using a habanero or scotch bonnet pepper for added spice, place it whole on top of the mixture without breaking it.

Step 8

Lower the heat to medium-low, cover the pot, and let it simmer for 25–30 minutes. Stir occasionally to prevent sticking.

Step 9

Once the liquid is absorbed and the cauliflower rice is tender, remove from heat. Discard the whole pepper if used without breaking it to avoid adding too much heat.

Step 10

Serve hot, garnished with extra chopped scallions if desired.

Nutrition Facts

Serving size	(2695.1g)

Amount per serving	% Daily Value*
Calories	3165.1

Total Fat 189.4g	0%
Saturated Fat 81.0g	0%
Polyunsaturated Fat 0g
Cholesterol 852.8mg	0%
Sodium 3862.3mg	0%
Total Carbohydrate 117.6g	0%
Dietary Fiber 30.4g	0%
Total Sugars 65.7g
Protein 261.6g	0%

Vitamin D 45.4IU	0%
Calcium 480.7mg	0%
Iron 23.1mg	0%
Potassium 6353.2mg	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: 52.9%

Protein: 32.5%

Carbs: 14.6%