Bring the flavors of takeout to your kitchen – without the carbs (or delivery fee!). Chicken cauliflower stir fry is low-carb and tasty!
What Is Stir Fry
Stir fry is a fantastic way to use up leftover chicken, veggies, and rice. It’s usually an Asian dish, so most stir fry recipes are made with soy sauce or some other Asian sauce (like sesame oil, teriyaki sauce, or Hoison sauce).
Even though most stir fry recipes are made with rice, you can easily make a low-carb, keto-friendly stir fry. You just have to use cauliflower rice instead of white or brown rice.
Make sure to avoid using any sweeteners or sauces that contain corn syrup or sugar.
What sets this stir fry apart from others is the roasted cauliflower! The veggies aren’t just stir fried, but the cauliflower is extra-crispy, thanks to roasting it first.
Shopping List
Before you make chicken cauliflower stir fry, here’s what you’ll need from the store. All the exact amounts are in the printable recipe card at the bottom of the post.
- Cauliflower Florets
- Boneless Skinless Chicken Breasts
- Olive Oil
- Onion Powder
- Garlic Powder
- Sesame Oil
- Onion
- Frozen Keto-Friendly Stir-Fry Vegetables
- Bean Sprouts
- Chopped Green Onions
- Minced Garlic
- Sugar-Free Honey
- Salt and Pepper
Ingredient Swaps
Be creative with this keto stir fry! There are so many different ways you can make it. If you make changes, let me know in the comments.
- Cauliflower – Make it with broccoli or leave it out completely.
- Chicken – Use chicken thighs or replace chicken with pork chops or shrimp.
- Onion – Use your favorite kind of onion; I used white onion but red or yellow will work too.
- Olive Oil – Saute the veggies in coconut oil or butter.
Best Chicken For Stir Fry
Most people cut up chicken tenders or chicken breasts to use in a stir fry. But if you want a juicier cut of chicken, then use chicken thighs.
This is also a wonderful way to use leftover cooked chicken. Shred a rotisserie chicken, or use chicken from another recipe – like keto poached chicken.
What To Eat With Stir Fry
Serve this keto chicken cauliflower stir fry with your favorite low-carb side dishes. (Honestly, you can eat it without any sides, it’s a complete meal in a skillet!).
Noodles are a common side dish in Chinese restaurants, so make some low-carb butternut squash noodles. You can even add them to the stir fry.
Or serve this chicken with a keto egg roll in a bowl. It’s a high-fiber and high-protein Chinese side dish, made with fresh ingredients.
Cauliflower fried rice is a tried and true Chinese food staple. It’s also a wonderful source of fiber, vitamins, and full of veggies.
You don’t have to make it with chicken, just the cauliflower and veggies.
Storing It
This chicken stir fry is perfect for you to use in your weekly meal prep. Store it in an airtight food storage container and keep it in the refrigerator for up to three days.
You can also freeze it! Store you cooked stir fry in a freezer-safe bag or container and keep it in the freezer for up to six months. Then, add more sesame oil to the skillet and heat it up again.
Making It
Below are photos of each step showing you how to make this hearty keto chicken cauliflower stir fry. Exact measurements and instructions are located in the printable recipe card just a little bit further below.
Prep Time: 15 minutes
Cook Time: 20-25 minutes
Servings: 6
Net Carbs: 5 net carbs per serving
Directions
Preheat the oven to 375 degrees. Add the cauliflower to a mixing bowl, and drizzle with one tablespoon of the olive oil. Sprinkle the cauliflower with the onion powder, garlic powder and salt and pepper to taste. Spread the mixture over a parchment lined baking sheet, and bake for 15-20 minutes, or until done to your liking.
While the cauliflower is roasting, heat two tablespoons of oil in a large skillet over medium high heat. Add in the chicken, and season with salt and pepper to taste.
Saute until the chicken is browned and cooked through. Remove and set aside.
Heat the remaining olive oil and the sesame oil in the skillet over medium heat. Mix in the onions and stir fry vegetables, and saute until tender. Stir in the garlic, sugar free honey and bean sprouts into the skillet, and saute for another 30 seconds.
Pour the chicken and cauliflower into the skillet, and drizzle the stir fry sauce on top of the ingredients. Stir to combine everything well. Saute another 3-4 minutes.
Garnish with green onions and sesame seeds before serving.
Pin for later!
Follow me on Pinterest!
Keto Chicken and Roasted Cauliflower Stir Fry
Equipment
- Baking Tray
- Skillet
Ingredients
- 3 cups Cauliflower Florets cut into smaller pieces
- 1 1/2 pounds Boneless Skinless Chicken Breasts cut into pieces
- 4 tbsp Olive Oil
- 1/2 tsp Onion Powder
- 1/2 tsp Garlic Powder
- 1/2 tsp Sesame Oil
- 1/2 Onion chopped
- 1 1/2 cups Frozen Keto-Friendly Stir Fry Vegetables
- 1/4 cup Bean Sprouts
- 1/4 cup Chopped Green Onions
- 2 tsp Minced Garlic
- 2 tsp Sugar-Free Honey
- Salt and Pepper to taste
- Sesame Seeds for garnish
Instructions
- Preheat the oven to 375 degrees.
- Add the cauliflower to a mixing bowl, and drizzle with one tablespoon of the olive oil.
- Sprinkle the cauliflower with the onion powder, garlic powder and salt and pepper to taste.
- Spread the mixture over a parchment lined baking sheet, and bake for 15-20 minutes, or until done to your liking.
- While the cauliflower is roasting, heat two tablespoons of oil in a large skillet over medium high heat.
- Add in the chicken, and season with salt and pepper to taste. Saute until the chicken is browned and cooked through. Remove and set aside.
- Heat the remaining olive oil and the sesame oil in the skillet over medium heat.
- Mix in the onions and stir fry vegetables, and saute until tender.
- Stir in the garlic, sugar free honey and bean sprouts into the skillet, and saute for another 30 seconds.
- Pour the chicken and cauliflower into the skillet, and drizzle the stir fry sauce on top of the ingredients. Stir to combine everything well.
- Saute another 3-4 minutes.
- Garnish with green onions and sesame seeds before serving.
Notes
Keto Cauliflower Recipes
If you enjoyed making keto chicken cauliflower stir fry, here are some more delicious recipes you can make with cauliflower. All of them are low-carb.
Leave a Reply