The Keto Kitchen

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Recipe

Chicken & Rice Powerbowl

A high-protein, low-carb powerbowl with roasted seasoned chicken, a bright cucumber onion salad, creamy spicy yogurt sauce, and rice (or cauliflower rice). Easy to make, great for meal prep, and packed with flavor — tastes better than takeout.

By keto

Chicken & Rice Powerbowl

Time55 min·Serves4

Ingredients

1 ½ lbskin-on, bone-in chicken thighs700 g (you can remove skin after cooking)

1 tspolive oilfor chicken

to tastesalt and black pepper

1 ½ tbspgarlic powder

1 tbspsmoked paprika

1 tbspdried thyme or oregano

¼ tspcayenne pepper

1 tbspbaking powder (optional)optional — helps crisp the skin

½ cupGreek yogurt

— keto

2 tbspmayonnaise

2scallionswhite + green parts

1 cupfresh cilantroapproximately 2 large handfuls

½jalapeñoseeds removed if preferred

1 ½Juice of limes

½ tspchipotle powder

to tastesaltfor the sauce

4Persian cucumbersthinly sliced

3 tbspfinely diced red onion

2 tbspfinely chopped cilantrofor salad

1 tspolive oilfor salad

½Juice of small lemon

1 pinchsaltfor salad

Cooked rice, quinoa, or cauliflower riceenough for 4 servings (use package directions; Kaizen low-carb rice used in video)

2avocadossliced (approx. 1/2 avocado per serving or adjust as desired)

Method

I

Preheat oven to 400°F (200°C).

II

Prepare the chicken: In a bowl, add the chicken thighs. Drizzle with 1 tsp olive oil and season with salt and pepper. Sprinkle 1.5 tbsp garlic powder, 1 tbsp smoked paprika, 1 tbsp thyme or oregano, 1/4 tsp cayenne pepper, and 1 tbsp baking powder if using. Toss to coat evenly.

III

Roast the chicken: Arrange thighs skin-side up on a rimmed baking sheet or in a roasting pan. Roast at 400°F (200°C) for about 40 minutes, until cooked through (internal temperature 165°F/74°C). If you prefer, grill or air-fry instead. Remove skin after cooking if desired.

IV

Make the spicy yogurt sauce: In a food processor or blender, combine 1/2 cup Greek yogurt, 2 tbsp mayo, 2 scallions, about 1 packed cup cilantro, 1/2 jalapeño (adjust for heat), juice of 1.5 limes, 1/2 tsp chipotle powder, and salt to taste. Process until smooth. Taste and adjust seasoning.

V

Prepare the cucumber salad: Thinly slice 4 Persian cucumbers. In a bowl, combine cucumbers, 3 tbsp finely diced red onion, 2 tbsp chopped cilantro, 1 tsp olive oil, juice of 1/2 small lemon, and a pinch of salt. Toss, taste, and adjust.

VI

Cook the base: Prepare your rice, quinoa, or cauliflower rice according to package directions. (Video used a low-carb high-protein rice; any rice or grain works.)

VII

Assemble the bowls (serves 4): Divide the cooked rice among 4 bowls. Top each with one roasted chicken thigh (or portion the meat), two generous spoonfuls of the cucumber salad, 2 slices of avocado (or about 1/2 avocado per bowl), and a drizzle of the spicy yogurt sauce.

VIII

Serve warm. Store leftovers separately (sauce and salad chilled) for best texture.

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