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Low Carb Cheesy Chicken and Rice Meal Prep

Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Lunch
Cuisine: Meal Prep
Keyword: chicken, low carb, meal prep
Servings: 4
Calories: 329kcal
Author: Denise


  • 1/2 head cauliflower
  • 2 tablespoons olive oil
  • salt and pepper
  • 1 crown broccoli (roughly 4 cups of bite-sized pieces)
  • 1 cup shredded cheese (I used mozzarella)


  • 1 lb boneless skinless chicken breasts (cut into bite-sized pieces)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper


  • Make cauliflower rice: cut cauliflower into even-sized pieces. Pulse in a food processor 10-15 times or until it is broken down into uniform cauliflower rice. You can use a box grater if you'd prefer for this step!
  • Add 1 tablespoon olive oil to a non-stick pan and heat over medium heat. Add the cauliflower rice and cook for 5 or so minutes, until slightly softened. Season with salt and pepper. Divide between four 2 cup capacity storage containers.
  • Add another 1 tablespoon of olive oil to the pan. Add the broccoli and cook for 5-7 minutes, until slightly softened. Add the cooked broccoli to the storage containers with the cauliflower rice.
  • Chicken: Toss the chicken with olive oil, onion powder, garlic powder, salt and pepper. 
  • Cook in the non-stick pan over medium heat until cooked through; 5-7 minutes. Add the cooked chicken to the storage containers with the cauliflower rice and broccoli.
  • Divide shredded cheese between the four storage containers.


  • Store in the fridge for up to 4 days.

To serve

  • Heat in a microwave until steaming hot. Stir it up and enjoy.


Serving: 1meal prep bowl | Calories: 329kcal | Carbohydrates: 5g | Protein: 31g | Fat: 19g | Saturated Fat: 5g | Cholesterol: 94mg | Sodium: 475mg | Potassium: 664mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4.8% | Vitamin C: 46.6% | Calcium: 16.3% | Iron: 4.7%