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Baked Chicken and Cauliflower Rice – Low Carb, Paleo & Whole 30

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This low-carb baked chicken and cauliflower rice is such a simple and delicious meal to put together. This recipe serves six people. It’s cheap, delicious, Paleo, and Whole 30 friendly! You could also make it in the slow cooker, but the crispy skin on the chicken would be lost. However, it would still be delicious!


For the cauliflower rice: 

Cauliflower: I’ve got a large head of cauliflower here, which I’m going to rice. You need about 7 cups of rice. You can buy it already riced or do it yourself like I’m doing. 

Parsley: Then, you need a quarter cup of chopped parsley. I’m using the slightly dried stuff, any kind you’ve got is fine.

Green Olives: One-third cup of pitted green olives, quartered. 

Lemon Zest & Juice: Next, you need two tablespoons of lemon zest, and two tablespoons of lemon juice. You can certainly use a real lemon for that. You’ll get at least 2 tbsps out of a good lemon. 

And then the zest, of course, you just scraped that peel, but I’m just using this lemon peel that’s, uh, already ready to use either way is fine. 

Chicken Stock: One cup of chicken stock. 

Pepper: Then you’re going to need a quarter teaspoon of black pepper.

Salt: A half teaspoon of kosher salt.

Garlic Powder: Half a teaspoon of garlic powder 

Oil: Two tablespoons of olive oil. 

So for the big chicken:

Chicken: You’re going to need two pounds of assorted chicken pieces, bone-in skin-on, any pieces you like, I’m using thighs and drumsticks. 

Salt: Then you’re going to need a teaspoon of salt.

Black Pepper: Half a teaspoon of black pepper.

Garlic Powder: One teaspoon of garlic powder.

Onion Powder: One teaspoon of onion powder. 

Pepper: A teaspoon of pepper.


So first you want your cauliflower about the size of rice. So I’m just going to use this box grater, you could use a food processor. If you like to grade it all you get about seven cups, any larger pieces that fall through, just pull them back out and keep going. 

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In the meantime, I’ve also got my oven preheating to 375 Fahrenheit, which is about 190 Celsius. 

We also want a quarter of those olives, so just cut them in half and then half again until you’ve got a one-third cup full. 

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So now we’re just going to add the rest of the cauliflower rice ingredients to the bowl. That’s the parsley, chopped olives, The lemons zest, lemon juice, chicken stock, Pepper, salt, garlic powder, and olive oil. Now mix it all together thoroughly.

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In a 9×13 inches standard rectangular baking dish, we’re going to put the rice directly in it and spread it out even though.

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Now in a small bowl combine all of the seasonings for the chicken. So add the salt, pepper, garlic powder, onion powder, and the paprika mix together. We’re just going to use that to rub all over the chicken. 

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Making Low Carb Baked Chicken & Cauliflower Rice

Now I’m going to take a couple of pieces at a time, put them in the bowl, and rub the seasoning all over them. Swap it out, and make sure we get someone on the legs as well. 

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Once you’ve got them well coated, we’re just going to lay those chicken pieces right on top of the rice.

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That looks pretty good. Now we’re just going to pop this in our preheated oven for 45 minutes.

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That’s been 45 minutes. That’s looking delicious, like golden brown. Now it is sizzling quite hot. So I’m just going to leave it to rest for a minute or two. 

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So that’s the low-carb baked chicken and cauliflower rice. It’s so easy to throw together. It’s not only low carb and delicious, but it’s also paleo and whole 30 compliant. I hope you enjoy it.

Baked Chicken and Cauliflower Rice - Low Carb, Paleo & Whole 30

Baked Chicken and Cauliflower Rice - Low Carb, Paleo & Whole 30


For the cauliflower rice:

  • 7 cups finely chopped raw cauliflower
  • 1/4 cup chopped parsley
  • 1/3 cup pitted green olives, quartered
  • 2 Tbsp lemon zest
  • 2 Tbsp lemon juice
  • 1 cup chicken stock
  • 1/4 tsp black pepper
  • 1/2 tsp kosher salt (or more to taste)
  • 1/2 tsp garlic powder
  • 2 Tbsp olive oil

For the baked chicken:

  • 2 lbs chicken pieces (drumsticks, thighs, or breasts)
  • 1 tsp kosher salt
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 tsp onion powder
  • 1 tsp paprika (smoked if you have it)


  1. In a large mixing dish, thoroughly combine all of the cauliflower rice ingredients. In a 13 x 9 baking dish, spread out the ingredients.
  2. In a small bowl, combine all of the chicken seasonings. Rub the chicken pieces all over with the mixture. On top of the cauliflower rice, arrange the chicken pieces.  Sprinkle any remaining seasoning over the top. 
  3. Bake for 45 minutes at 375 degrees, or until the chicken is fully cooked and the skin is crisp. Serve immediately.
  4. You could also put everything in a crockpot and cook it on low for 6 hours.
Nutrition Information:
Serving Size: 1
Amount Per Serving: Calories: 345kcalTotal Fat: 19gCarbohydrates: 5gProtein: 34g

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