Whole30 Trinidadian Chicken Pelau

Experience the vibrant flavors of the Caribbean with this Whole30 Trinidadian Chicken Pelau, a lighter, grain-free spin on the classic comfort dish. Packed with tender, marinated chicken thighs, nutrient-rich veggies like carrots and bell peppers, and hearty pigeon peas, this one-pot meal delivers a mouthwatering balance of sweetness and spice. Coconut aminos provide a naturally caramelized base, while creamy coconut milk and cauliflower rice round out the dish, creating a satisfying yet Whole30-compliant alternative to traditional rice-based pelau. Infused with fresh thyme, scallions, and a hint of fiery heat from a whole hot pepper, this easy-to-follow recipe is perfect for weeknight dinners or meal prep. Serve it warm with a sprinkle of fresh parsley for a wholesome, irresistible homage to Trinidadian cuisine.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1.5 lbs boneless, skinless chicken thighs
• 0.25 cup coconut aminos
• 4 pieces garlic cloves, minced
• 4 stalks scallions, chopped
• 1 tbsp fresh thyme
• 1 inch piece ginger, grated
• 2 tbsp coconut oil
• 2 medium carrots, diced
• 1 large bell pepper, diced
• 1 cup pigeon peas (canned or cooked)
• 3 cups cauliflower rice
• 1 cup full-fat coconut milk
• 1 cup water
• 1.5 tsp sea salt
• 1 tsp black pepper
• 1 piece hot pepper (like Scotch Bonnet or Habanero), whole
• 2 tbsp parsley, chopped (optional garnish)

Directions

Step 1

Prepare the chicken by cutting it into bite-sized pieces. Place in a bowl with 2 tablespoons of coconut aminos, 2 minced garlic cloves, thyme, scallions, ginger, 1 teaspoon of salt, and black pepper. Mix well, cover, and let marinate for at least 15 minutes (or up to overnight in the fridge).

Step 2

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

Step 3

Once the oil is hot, add the remaining 2 tablespoons of coconut aminos and let it caramelize for about 1-2 minutes, stirring often, until it thickens and darkens.

Step 4

Add the marinated chicken to the pot, stirring to coat the pieces in the caramelized coconut aminos. Let the chicken cook for 5-7 minutes, stirring occasionally, until browned on all sides.

Step 5

Add the diced carrots, bell pepper, and pigeon peas to the pot. Stir everything together and cook for another 3 minutes.

Step 6

Pour in the coconut milk and water, bringing the mixture to a gentle simmer. Adjust seasoning with the remaining 1/2 teaspoon of sea salt if needed.

Step 7

Add the cauliflower rice and whole hot pepper (be careful not to break the pepper unless you want the dish spicy!). Stir to evenly distribute the ingredients.

Step 8

Lower the heat to medium and let the pelau cook for 20-25 minutes, uncovered, until the sauce has thickened slightly and the cauliflower rice is tender.

Step 9

Remove the whole hot pepper before serving and discard.

Step 10

Serve warm, garnished with chopped parsley if desired.

Nutrition Facts

Serving size	(2293.0g)

Amount per serving	% Daily Value*
Calories	2809.2

Total Fat 163.2g	0%
Saturated Fat 94.8g	0%
Polyunsaturated Fat 0.5g
Cholesterol 850.5mg	0%
Sodium 5916.5mg	0%
Total Carbohydrate 128.6g	0%
Dietary Fiber 37.9g	0%
Total Sugars 54.8g
Protein 211.4g	0%

Vitamin D 47.6IU	0%
Calcium 499.7mg	0%
Iron 21.9mg	0%
Potassium 5131.2mg	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: 51.9%

Protein: 29.9%

Carbs: 18.2%