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Low-Carb Chicken Rice Tray Bake

4.8 stars, average of 24 ratings

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Chicken Rice is such a comfort food favourite of mine. This is my low-carb version made with cauliflower rice. It’s packed with flavour and one the whole family will enjoy, even if your husband, wife or kids aren’t following a keto diet.

Baking it as a one-pot tray bake means the flavours are locked into the cauliflower rice, making it super tasty. Topped with chicken thighs with that oh so good crispy skin! You’ll want to bookmark this one guys, a classic I hope you’ll make time and time again.

If you want to add some greens, green beans or asparagus work really well. Just drizzle them in olive oil and press into the top about 10 minutes before the end.

Hands-on Overall

Serving size 2 chicken thighs + tomato rice

Allergy information for Low-Carb Chicken Rice Tray Bake

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, 2 chicken thighs + tomato rice)

Net carbs8.8 grams
Protein41.6 grams
Fat49.5 grams
Calories656 kcal
Calories from carbs 5%, protein 26%, fat 69%
Total carbs15.3 gramsFiber6.5 gramsSugars7.4 gramsSaturated fat16.3 gramsSodium585 mg(25% RDA)Magnesium116 mg(29% RDA)Potassium1,243 mg(62% EMR)

Ingredients (makes 3 servings)

  • 6 chicken thighs, bone in, skin on (850 g/ 1.9 lb), about 600 g/ 1.3 lb if using boneless
  • 1/2 tsp sea salt, or to taste
  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 1 small cauliflower, cut in florets (500 g/ 1.1 lb)
  • 2 tbsp ghee or coconut oil (30 ml)
  • 1/2 small brown onion, chopped (35 g/ 1.2 oz)
  • 2 garlic cloves, minced
  • 1 tin chopped tomatoes (400 g/ 14.1 oz)
  • 1 cup chicken stock (240 ml/ 8 fl oz)
  • 1 cup fresh basil leaves, chopped
  • 1/2 tsp paprika
  • 1/4 tsp cracked black pepper
  • Optional: 1/2 tsp chilli flakes
  • 2 tbsp chopped parsley


  1. Preheat the oven to 200 °C/ 390 °F (conventional), or 180 °C/ 355 °F (fan assisted). Place the chicken thighs skin side up on a baking tray. Rub over half of the extra virgin olive oil and sprinkle with salt. Bake in the oven for 20 minutes.
  2. Meanwhile, place the cauliflower in a food processor and pulse using the S blade or the grating blade until it resembles a rice size consistency.
    Low-Carb Chicken Rice Tray Bake
  3. Add the ghee or oil to a pan. Sauté the onion on a low-medium heat for 2 to 4 minutes until soft. Add the garlic for a further 30 seconds. Add the tinned tomatoes, paprika, stock, basil, optional chilli and season to taste with salt and black pepper.
  4. Blitz together in a blender for a smoother sauce (like I did) or leave chunky if you prefer.
    Low-Carb Chicken Rice Tray Bake
  5. Remove the chicken from the baking tray and set aside. Pour the tomato sauce into the baking tray. Mix through the cauliflower rice and place the chicken back on top.
    Low-Carb Chicken Rice Tray Bake
  6. Bake uncovered in the oven for about 30 minutes until the cauliflower rice has absorbed all the moisture and the chicken is cooked and crisp on top.
    Low-Carb Chicken Rice Tray Bake
  7. Sprinkle with fresh parsley to serve (2 thighs per serving + tomato cauli-rice). Tastes the best when served hot and the skin is still crispy. Store in fridge for up to 3 days. Low-Carb Chicken Rice Tray Bake

Ingredient nutritional breakdown (per serving, 2 chicken thighs + tomato rice)

Net carbsProteinFatCalories
Chicken thighs, boneless, skin-on, raw
0 g35.6 g33 g438 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g4.5 g40 kcal
Cauliflower, fresh
5 g3.2 g0.5 g42 kcal
0 g0 g10 g91 kcal
Onion, brown (yellow), raw
0.7 g0.1 g0 g4 kcal
Garlic, fresh
0.6 g0.1 g0 g3 kcal
Tomatoes, canned (unsweetened)
2.1 g1.1 g0.3 g21 kcal
Chicken stock
0.2 g1.2 g1 g14 kcal
Basil, fresh
0.1 g0.2 g0 g1 kcal
Paprika, spices
0.1 g0.1 g0 g1 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Total per serving, 2 chicken thighs + tomato rice
8.8 g41.6 g49.5 g656 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (4)

Do you think this would work with frozen cauliflower rice??

I don't see why not! 😊

Still dreaming at how delicious this was. Think I may have to make it again this week. So good!  

I'm telling you Jo, THIS is the perfect dinner for me. Not your "plain" cauli rice but packed with amazing flavour!