This Keto Pineapple Chicken with Rice is a delectable low-carb version of a tropical classic. We incorporate Pineapple essence into a light, flavorful glaze that cooks tender chicken pieces, giving you the brilliant taste of pineapple without the added sugar or carbohydrates. We swap the traditional rice with cauliflower rice, which absorbs the flavors of ginger, garlic, & soy sauce to produce a well-balanced dish that is both reviving & comforting. This Keto Pineapple Chicken with Rice is perfect for meal prep or a weeknight dinner with the optimum balance of sweet, salty, & tangy flavors in every bite. Serve it by itself or alongside steamed veggies for a substantial, tasty, & entirely keto-friendly meal.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 320 kcal
- Time for prep: Ten minutes
- Time for cooking: Twenty minutes
- Overall time: Thirty minutes
- Course: Main course
- Diet: Ketogenic
- Cuisine: Asian-inspired
- Serving size: 1 bowl
- Yield: 4 servings
- Mode of cooking: Stove-top skillet
- Level of difficulty: Easy
EQUIPMENT:
- Mixing bowl
- Cutting board
- Wooden spoon
- Knife
- Non-stick wok
INGREDIENTS:
- One lb. chicken breast (without bone & skin)
- Two tbsp. olive oil
- ½ tsp. ground ginger
- One tbsp. pineapple essence
- ¼ tsp. black pepper
- One & ½ cups of cauliflower rice
- Two tbsp. coconut aminos
- One tbsp. sesame oil
- ¼ cup green bell pepper
- One tbsp. apple cider vinegar
- ¼ cup scallions
- One garlic clove
- ¼ cup red bell pepper
- One tbsp. sesame seeds
- ¼ tsp. salt
- One tsp. Monk fruit sweetener
INGREDIENT NOTES:
CHICKEN:
- Chicken breast is lean & rich in protein, adding a lot of substance while keeping this dinner light.
CAULIFLOWER RICE:
- Cauliflower rice is a rice alternative that is keto-friendly & has a texture similar to white rice but without the carbohydrates. It is good at absorbing flavors and sauces. Use either fresh or frozen, but for a fluffier, drier texture, cook uncovered.
PINEAPPLE ESSENCE:
- Pineapple essence provides the tropical sweetness without the use of sugar or fruit carbohydrates. It’s the key to maintaining the dish’s ketogenic flavor while achieving that distinctive pineapple flavor.
COCONUT AMINOS:
- Coconut aminos enhances the recipe’s saltiness & umami richness. It balances the pineapple flavor.
OLIVE OIL:
- Olive oil adds the healthy fats that enhance the stir-fry’s flavor and promote ketosis. They also keep the chicken moist & aid in browning it. Use avocado oil for a greater smoke point while stir-frying over high heat.
GINGER:
- Ginger adds a hint of spice & warmth in the dish. Fresh ginger provides brightness, while ground ginger is more convenient. It goes well with pineapple essence & garlic.
GARLIC
- Garlic complements all other flavors & adds a wonderful aroma to the food. Freshly minced garlic is the best garlic for depth.
BELL PEPPER:
- Bell pepper adds subtle sweetness, crunch, & color. It balances the acidic & savory flavors. Green peppers bring freshness, while red peppers are a little sweeter.
APPLE CIDER VINEGAR:
- It adds a tangy harmony that enhances the flavor of the pineapple. It improves the contrast of flavors in keto recipes without adding carbohydrates. A spoonful adds color to the whole dish.
SESAME OIL:
- Sesame oil adds a hint of smoky taste & a richness of nuts. Always add it near the finish to maintain its aroma.
ERYTHRITOL:
- Erythritol is a natural sweetener with no carbs that counteracts the acidity of soy sauce & vinegar. It simulates how sweet a real pineapple is. Use minimally to prevent overwhelming the meal.
SCALLIONS:
- It provides a crisp, fresh taste with a hint of onion. They improve presentation & create a wonderful garnish. Add them right before serving to maintain their color & freshness.
SESAME SEEDS:
- Use the sesame seeds as a garnish to give it some crunch & a hint of nuts. They improve the dish’s appearance and taste. Lightly toast them for added aroma.
SALT:
- Salt is a necessary ingredient to balance the flavors of everything else. Use it sparingly because coconut aminos already contribute salt. Adjust to taste after cooking.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Add a little salt, coconut aminos, & pepper to the chicken cubes & give it five minutes.
- Warm the oil in the griddle on a moderate heat.
- Cook the chicken for six to seven minutes, then include the chicken so it gets properly cooked & brown.
- Include the bell pepper, garlic, & ginger in the same pan and cook for two to three minutes so it gets aromatic.
- Add the sesame oil, coconut aminos, apple cider vinegar, & cauliflower rice & stir.
- We cook the dish for the extra 4-5 minutes.
- Add the pineapple essence and mix properly.
- Put the chicken in the griddle and mix for 2 minutes & garnish with sesame seeds & scallions.
- Serve the keto rice & pineapple chicken.
SERVING SUGGESTIONS:
PROTEIN ADD-ONS:
- Grilled shrimp
- Seared salmon
- Keto Crispy tofu
VEGETABLE SIDES:
- Steamed broccoli
- Zucchini noodles
- Stir-fried bok Choy
SAUCE PAIRING:
- Spicy chili oil
- Sugar-free teriyaki sauce
- Garlic butter sauce
TOPPING & GARNISHES:
- Toasted sesame seeds
- Chopped cilantro
- Avocado slices
DRINKS:
- Lime sparkling water
- Iced green tea (Unsweetened)
- Keto Coconut water
TIPS:
- Don’t include lots of essence in one time; start with less and add more if required.
- Cook the rice without a cover for the crisp texture.
- Tamari is also a great keto substitute for soy sauce.
STORAGE INFORMATION:
FRIDGE:
- Stock the remaining dish in covered box for 3 days.
FREEZER:
- Cool the dish completely; make the portions and freeze for 1 month.
FAQs:
Can I utilize pineapple fruit in this dish?
- It is better to use pineapple extract in the dish to keep the dish compatible with this diet, though we can utilize the pineapple fruit in small quantities.
Is there any alternative to cauliflower rice?
- We can utilize riced broccoli or cabbage shreds to make the keto recipe.
Will we make the spicy dish?
- We can include some red chili flakes or hot sauce to make the dish spicy.
Can we make this dish for meal planning?
- We can make this dish for meal planning as it stores perfectly and reheats properly as well.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Number of calories: 320 kcal
Total Carbs: 8 g
Fiber: 3 g
Protein: 31 g
Fat: 17 g
Net Carbs: 5 g
Calcium: 120 mg
Iron: 2.1 g
Sodium: 640 mg
Potassium: 480 g
Vitamin A: 0.35 g
Serving size: 1 bowl