Low-Carb Chicken Meal Prep with Cauliflower Rice
44g protein, 14g net carbs - the low-carb meal prep that actually tastes good.
Method · 8 steps
- 1
Preheat oven to 425 F. Toss zucchini and bell peppers with 1 tbsp oil, oregano, 1/4 tsp salt, and 1/4 tsp pepper. Spread on a sheet pan.
- 2
Rub pounded chicken with 1 tbsp oil, Italian seasoning, smoked paprika, garlic powder, 1 tsp salt, and 1/4 tsp pepper.
- 3
Heat a large cast-iron skillet over medium-high with 1 tbsp oil. Sear chicken 4-5 minutes per side until 165 F. Rest on a board 5 minutes, then slice. Roast the veg sheet pan at the same time for 18-20 minutes.
- 4
In the same skillet (do not wipe - browned bits = flavor), heat remaining 1 tbsp oil over medium-high. Add cauliflower rice in a single layer. DO NOT STIR for 3 minutes - let it brown.
- 5
Stir cauliflower rice once, add minced garlic and remaining 1/4 tsp salt and 1/4 tsp pepper. Cook 3-4 more minutes until golden and dry, not watery. Off heat, stir in parmesan if using.
- 6
Squeeze lemon over the chicken. Taste everything and adjust salt.
- 7
Portion 4 glass containers: 1 cup cauliflower rice on one side, 7 oz sliced chicken next to it, 1 cup roasted veg filling the rest. Parallel cooking (veg in oven while chicken sears) keeps this to 35 minutes total.
- 8
Top each with parsley. Cool 10 minutes uncovered, then seal.
Chef's notes
- →Brown cauliflower rice without stirring the first 3 minutes - that's how you avoid watery cauli rice.
- →Glass containers are a must here - acidic lemon and chicken fat will stain plastic.
- →Cauliflower rice does NOT freeze well once cooked. Fridge only for this one.
Storage
Fridge 4 days. Do not freeze - cooked cauliflower rice turns watery on thaw. Reheat covered in microwave 2 minutes with a splash of water; uncover for the last 30 seconds to re-crisp the cauli rice.
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