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Keto Pineapple Chicken and Rice Recipe

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A quick and easy low-carb dinner with juicy chicken, sweet pineapple, and buttery cauliflower rice. Perfect for anyone on keto who still wants big flavor without extra carbs.

Ingredients

Scale

For the chicken:

  • 1.5 lbs boneless skinless chicken thighs (or breasts)

  • 1 tbsp olive oil or avocado oil

  • Salt and pepper to taste

For the sauce:

  • 1/2 cup pineapple chunks (fresh or canned in juice, not syrup)

  • 2 tbsp coconut aminos (or low-sodium soy sauce)

  • 1 tbsp apple cider vinegar

  • 1 tbsp sesame oil

  • 1 tsp minced garlic

  • 1 tsp grated ginger

  • 1/2 tsp crushed red pepper flakes (optional)

  • 1 tbsp monk fruit sweetener or allulose (adjust to taste)

For the cauliflower rice:

  • 1 medium head cauliflower, riced (or 1 bag riced cauliflower)

  • 1 tbsp butter or ghee

  • Salt and pepper to taste

Optional toppings:

  • Chopped green onions

  • Sesame seeds

  • Lime juice

Instructions

  • Cook the chicken:
    Cut chicken into bite-sized pieces. Heat oil in a large pan over medium heat. Add chicken, season with salt and pepper. Cook 6–8 minutes until browned and cooked through. Remove chicken, leave juices in the pan.

  • Make the sauce:
    In the same pan, reduce heat. Add sesame oil, garlic, and ginger. Cook 1–2 minutes. Add pineapple, coconut aminos, vinegar, red pepper, and sweetener. Simmer 5 minutes. Add chicken back in, stir to coat, and simmer 2–3 more minutes.

  • Make the cauliflower rice:
    In another pan, melt butter over medium heat. Add riced cauliflower, season with salt and pepper. Cook 7–10 minutes until lightly browned and no longer smells raw.

  • Serve:
    Spoon cauliflower rice into bowls. Top with pineapple chicken. Add optional toppings like green onions or sesame seeds.

Notes

  • Don’t overcook the cauliflower or it’ll turn mushy.

  • You can use bell peppers instead of pineapple for a lower-carb version.

  • This stores well in the fridge for up to 4 days.

Please note: The recipe or ingredients shown in the video might vary slightly from what’s listed here. Use the video as an illustration, but for the best results, you might want to stick to the recipe provided in this article.

Nutrition

Find it online: https://www.wellnesswarrior.org/keto-pineapple-chicken-and-rice/