Easy Keto Black Pepper Chicken Sauce and Rice Recipe

Black pepper chicken is one of those dishes that hits the spot. It’s bold, full of flavor, and smells like you’re doing something right in the kitchen. If you’re following keto, you’ve probably said goodbye to rice and sauces thickened with cornstarch. But guess what? You can still enjoy a rich, peppery sauce and a plate that feels like takeout, without breaking your macros.

This recipe brings you a low-carb version of black pepper chicken sauce paired with cauliflower rice. It’s spicy, saucy, salty, and packed with flavor—without the sugar crashes or carb overload. And it doesn’t taste like a compromise either. It tastes like dinner on a Friday night when you’re too tired to think but still want something good.

What Makes This Chicken Recipe Worth It

This isn’t just a low-carb knock-off. It’s built for flavor. You get the kick from freshly ground black pepper, the umami from soy sauce and garlic, and a little heat from chili flakes. The chicken gets stir-fried till it’s browned and juicy, and the cauliflower rice soaks up all that sauce.

It’s fast, cheap, and makes your kitchen smell like a restaurant. You don’t need fancy skills or ingredients. Just a pan, a knife, and a couple bowls.

If you’ve been missing those black pepper sauces from your favorite Chinese takeout spot, you’ll love this. Plus, it’s meal-prep friendly, freezer-friendly, and picky-eater approved.

Ingredients You Need

For the Chicken and Sauce:

• 1.5 lbs boneless chicken thighs (or breasts), chopped
• 2 tbsp coconut aminos or low-sodium soy sauce
• 1 tbsp oyster sauce (optional but adds depth)
• 1 tsp sesame oil
• 1.5 tsp freshly ground black pepper (not the pre-ground kind)
• 2 garlic cloves, minced
• 1 tbsp avocado oil or olive oil for cooking
• 1/2 tsp chili flakes (adjust to taste)
• Salt to taste

For the Keto Rice:

• 1 medium head of cauliflower, grated or pulsed in a food processor until rice-sized
• 1 tbsp butter or ghee
• Salt to taste

Step-by-Step Instructions for this Keto Black Pepper Chicken Sauce and rice

1) Marinate the Chicken

In a large bowl, combine your chopped chicken, soy sauce (or coconut aminos), oyster sauce, sesame oil, and half of your black pepper. Let it sit for at least 15 minutes. If you can do 30, even better. This lets the meat soak up all the flavor.

2) Prep the Cauliflower Rice

While the chicken is marinating, prep your cauliflower rice. If you’re using a fresh cauliflower head, cut it into florets and pulse in a food processor until it looks like rice. If you’re using store-bought frozen cauliflower rice, let it thaw and pat dry with paper towels.

In a non-stick pan, melt butter over medium heat. Add cauliflower rice and a pinch of salt. Stir-fry for 5 to 7 minutes until soft and slightly golden. Set aside and cover to keep warm.

3) Cook the Chicken

Heat oil in a large pan or wok over high heat. Add garlic and stir for 30 seconds till fragrant. Add marinated chicken. Cook on high for 6 to 8 minutes, stirring occasionally until the chicken is browned and cooked through. The edges should be a bit crispy.

Add remaining black pepper and chili flakes. Stir well. Let it bubble for another 1 to 2 minutes to bring the sauce together.

Taste and adjust salt or pepper as needed. You want it peppery but not overpowering.

How to Serve It

Scoop some cauliflower rice into a bowl. Spoon the hot black pepper chicken over it. Make sure you pour some of that sauce on top. That’s the good stuff.

Garnish with a sprinkle of green onions or sesame seeds if you like. You could also add some sliced bell peppers, zucchini, or mushrooms if you’re feeling veggie-hungry.

Can You Meal Prep This?

Absolutely. This dish holds up well in the fridge for up to 4 days. Store the chicken and rice separately if you want to keep the texture right. Reheat in a pan or microwave.

It also freezes well. Freeze in individual portions, and thaw overnight in the fridge before reheating.

Swaps and Shortcuts

• Chicken: You can use beef strips, shrimp, or tofu if you’re not into chicken.
• Oyster sauce: Skip it if you can’t find a keto-friendly version, but it adds a deeper umami hit.
• Cauliflower rice: Shirataki rice works too, or you can just eat the chicken on its own with stir-fried veggies.
• Pepper: Fresh ground black pepper really is key here. Pre-ground won’t give you that same punch.

Why Fresh Black Pepper Matters

Most people don’t think much about pepper. But for this recipe, it’s everything. Pre-ground pepper loses its aroma and flavor fast. You’ll end up with heat but no taste.

Grind it fresh and you get this deep, spicy smell that wakes up the whole dish. It’s like the difference between fresh coffee and the instant stuff. Not even close.

What to Watch Out For

• Don’t overcook the cauliflower rice or it’ll turn to mush.
• Don’t overcrowd the pan when cooking the chicken. You want browning, not steaming.
• Taste the sauce before serving. Sometimes a pinch more salt or a splash of soy sauce makes all the difference.

Personal Tip From My Kitchen

This was one of the first keto recipes I ever tried that made me stop missing takeout. I used to order black pepper chicken at least once a week. Then keto happened, and it was a big “nope” because of the cornstarch, sugar, and rice.

But after some trial and error (including one version where I accidentally added cinnamon instead of chili flakes… not recommended), this became a staple. My kids even eat it, which is rare for anything not involving ketchup.

I like to double the batch and freeze half. It’s great for lazy lunches or late-night dinners when I can’t be bothered to cook but don’t want to cheat either.

Nutrition Breakdown (Per Serving, Approximate)

• Calories: 370
• Protein: 30g
• Fat: 24g
• Net Carbs: 5g

Makes about 4 servings.

Conclusion

This keto black pepper chicken sauce and rice is a solid go-to for anyone who wants big flavor without the carbs. It’s spicy, savory, easy to make, and even easier to eat. You don’t need special skills or ingredients. Just a few pantry staples and a bit of heat.

You can tweak it to suit your taste, batch it out for the week, or just make it once and see how it lands. Either way, it’s a recipe that earns a spot in your dinner rotation.

It might not be the flashiest dish out there, but it’s one you’ll actually want to cook more than once. And that counts for a lot.

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