Keto Mediterranean Chicken Bowl with Cauliflower Rice – A Delicious, Balanced Meal

By Emily Carter – Certified Nutrition Coach & Keto Recipe Developer

Zippy Introduction

Enjoy a fresh, low-carb meal with our Keto Mediterranean Chicken Bowl with Cauliflower Rice. This dish features zesty grilled chicken, crisp vegetables, and light cauliflower rice tossed in a tangy lemon vinaigrette. Perfect for a quick lunch or dinner, it’s a balanced, nutrient-packed meal that helps you stay energized and on track.

Keywords: keto Mediterranean chicken bowl, low-carb dinner recipe, healthy keto lunch, cauliflower rice recipe, grilled chicken keto, balanced keto meal, easy meal prep

Keto Mediterranean Chicken Bowl with Cauliflower Rice – A Delicious, Balanced Meal

Servings

2-3

Prep Time

15 minutes (plus 30 minutes marinating)

Cook Time

15 minutes

Total Time

~1 hour (including marination)

A Personal Note

“Hi, I’m Emily! I was juggling work calls and school drop-offs one busy afternoon when I decided I needed a meal that was as quick as it was healthy. I threw together some marinated grilled chicken, riced cauliflower, and a simple salad with a lemon vinaigrette—no fuss, all flavor. It turned out to be a hit with my family, and now it’s a regular in my meal prep routine. This Keto Mediterranean Chicken Bowl is my go-to for those hectic days when you want a delicious, balanced meal that’s easy to make.” – Emily Carter

Ingredients Breakdown

Dry Ingredients

For the Grilled Chicken

2 boneless, skinless chicken breasts
Marinated in lemon, garlic, and oregano for a bright, fresh flavor.
1 tbsp olive oil
Helps keep the chicken moist while grilling.
Juice of 1 lemon
Adds a zesty kick and tenderizes the meat.
2 cloves garlic, minced
For a savory boost.
1 tsp dried oregano
Brings in a classic Mediterranean touch.
Salt and pepper, to taste

For the Cauliflower Rice

1 medium head cauliflower, riced
A low-carb alternative that’s high in fiber.
1 tbsp olive oil
For sautéing and extra flavor.
Salt and pepper, to taste

For the Mediterranean Salad

1 cup cherry tomatoes, halved
Adds a burst of sweetness and color.
1/2 cucumber, diced
For a refreshing crunch.
1/4 red onion, thinly sliced
Provides a mild tang.
Optional: 1/4 cup crumbled feta cheese
For a creamy, tangy finish.

For the Lemon Vinaigrette

2 tbsp extra virgin olive oil
Rich and flavorful.
Juice of 1 lemon
Brightens the dish.
1 tsp Dijon mustard
Helps emulsify the dressing.
Salt and pepper, to taste
Optional: 1 tbsp chopped fresh parsley
For an extra hint of freshness.

Wet Ingredients

Optional Mix-Ins

For the Grilled Chicken

2 boneless, skinless chicken breasts
Marinated in lemon, garlic, and oregano for a bright, fresh flavor.
1 tbsp olive oil
Helps keep the chicken moist while grilling.
Juice of 1 lemon
Adds a zesty kick and tenderizes the meat.
2 cloves garlic, minced
For a savory boost.
1 tsp dried oregano
Brings in a classic Mediterranean touch.
Salt and pepper, to taste

For the Cauliflower Rice

1 medium head cauliflower, riced
A low-carb alternative that’s high in fiber.
1 tbsp olive oil
For sautéing and extra flavor.
Salt and pepper, to taste

For the Mediterranean Salad

1 cup cherry tomatoes, halved
Adds a burst of sweetness and color.
1/2 cucumber, diced
For a refreshing crunch.
1/4 red onion, thinly sliced
Provides a mild tang.
Optional: 1/4 cup crumbled feta cheese
For a creamy, tangy finish.

For the Lemon Vinaigrette

2 tbsp extra virgin olive oil
Rich and flavorful.
Juice of 1 lemon
Brightens the dish.
1 tsp Dijon mustard
Helps emulsify the dressing.
Salt and pepper, to taste
Optional: 1 tbsp chopped fresh parsley
For an extra hint of freshness.

Step-by-Step Instructions

Marinate the Chicken:
In a bowl, mix olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper. Add the chicken breasts and let them marinate for at least 30 minutes.
Grill the Chicken:
Preheat your grill or grill pan over medium-high heat. Grill the chicken for about 6–7 minutes per side until cooked through and lightly charred. Let the chicken rest for 5 minutes before slicing it thinly.
Prepare the Cauliflower Rice:
In a large skillet, heat olive oil over medium heat. Add the riced cauliflower, season with salt and pepper, and sauté for 5–7 minutes until tender and lightly golden.
Assemble the Mediterranean Salad:
In a bowl, gently toss together the cherry tomatoes, cucumber, red onion, and optional feta cheese.
Mix the Lemon Vinaigrette:
In a small jar, combine extra virgin olive oil, lemon juice, Dijon mustard, salt, and pepper. Shake well until emulsified, then stir in fresh parsley if using.
Assemble the Bowl:
In a serving bowl, lay a base of cauliflower rice. Top with the Mediterranean salad and arrange the sliced grilled chicken over the top. Drizzle the lemon vinaigrette evenly over the bowl.
Serve & Enjoy:
Serve immediately and savor the fresh, balanced flavors that make this meal both satisfying and easy to prepare.

Frequently Asked Questions

Q: Can I prepare this meal ahead of time?
A: Yes, you can cook the chicken and cauliflower rice ahead of time and store them in the refrigerator. Assemble the bowl and add the dressing just before serving.

Q: Can I substitute the chicken with another protein?
A: Absolutely. Grilled turkey or shrimp can also work well and still deliver a burst of Mediterranean flavor.

Q: What if I don’t have a grill?
A: You can cook the chicken in a skillet or broil it in the oven until nicely charred. The key is to achieve a bit of charring for flavor.

Keto Mediterranean Chicken Bowl with Cauliflower Rice – A Delicious, Balanced Meal

Servings

2-3

Prep Time

15 minutes (plus 30 minutes marinating)

Cook Time

15 minutes

Total Time

~1 hour (including marination)

Recipe Card

Keto Mediterranean Chicken Bowl with Cauliflower Rice
Servings: 2-3
Prep Time: 15 minutes (plus 30 minutes marinating)
Cook Time: 15 minutes
Total Time: ~1 hour (including marination)

Ingredients

For the Chicken:

2 boneless, skinless chicken breasts
1 tbsp olive oil
Juice of 1 lemon
2 cloves garlic, minced
1 tsp dried oregano
Salt and pepper, to taste

For the Cauliflower Rice:

1 medium head cauliflower, riced
1 tbsp olive oil
Salt and pepper, to taste

For the Mediterranean Salad:

1 cup cherry tomatoes, halved
1/2 cucumber, diced
1/4 red onion, thinly sliced
Optional: 1/4 cup crumbled feta cheese

For the Lemon Vinaigrette:

2 tbsp extra virgin olive oil
Juice of 1 lemon
1 tsp Dijon mustard
Salt and pepper, to taste
Optional: 1 tbsp chopped fresh parsley

Directions

Marinate chicken in olive oil, lemon juice, garlic, oregano, salt, and pepper for 30 minutes.
Grill chicken until cooked through, then slice thinly.
Sauté riced cauliflower in olive oil with salt and pepper until tender (5–7 minutes).
Toss together cherry tomatoes, cucumber, red onion (and feta if using).
Whisk together lemon juice, olive oil, Dijon mustard, salt, and pepper (add parsley if desired).
Layer cauliflower rice, salad, and sliced chicken in a bowl; drizzle with vinaigrette.
Serve immediately.

Nutritional Highlights

Calories: ~400
Protein: ~35g
Net Carbs: ~8g
Fat: ~22g

Keto Mediterranean Chicken Bowl with Cauliflower Rice – A Delicious, Balanced Meal

Lunch & Dinner