Keto 7 day meal plan

Keto Spicy Chicken and Rice Bowls in the Instant Pot

Nutrition Facts










Net Carbs

A hot meal is ready in minutes with the help of your pressure cooker and a few simple pantry ingredients. These keto spicy chicken and cauliflower rice bowls are not only easy to prepare but they make the perfect low carb lunch to take to work.

Keto Spicy Chicken and Rice Bowls in the Instant Pot Ingredients

Keto Spicy Chicken and Rice Bowls in the Instant Pot Directions

  • 1
    Add diced chicken thighs, taco seasoning, onion, green chilis, salsa, chicken broth, zucchini and cauliflower rice to the liner of the instant pot. Mix ingredients.
    a bunch of healthy ingredients in an instant pot liner
  • 2
    Attach lid and turn the knob to sealing, not venting. Press the pressure cook button and set on high pressure for 9 minutes. When done, turn the knob to venting for a quick release.
    the front of an instant pot marked to pressure cook and 9 minutes
  • 3
    After all the pressure has released, open the lid and stir in shredded cheese and salt & pepper to taste.
    cooked ingredients in a pressure cooker pot
  • 4
    To make as a freezer meal. Add all ingredients except cheese to a gallon ziploc bag. Seal and freeze flat for later use. To make, unthaw the bag the night prior for best results. Add contents of bag to instant pot and continue with the steps above. You can make this freezer meal from frozen; however, you will have to add additional broth or water to liner along with your frozen ingredients. That way you won't get a burn notice from your instant pot and it is able to come to pressure with the liquid.

Latest Keto Dishes

Low Carb Spicy Chicken & Rice Bowls Recipe

two bowls of low carb chicken & rice mixture in white enamel mugs on a striped linen towel with cherry tomatoes scattered around

These keto spicy chicken and rice bowls should be on your low carb meal plan. With the help of your instant pot, this low carb chicken recipe is ready in no time. You can even prepare it ahead of time on meal prep day and freeze it, uncooked, for later.

My preferred keto lunch is one that can be prepped ahead of time and portioned into microwaveable containers. That’s why these chicken & rice bowls are an ideal meal to take with you to work.

This recipe starts by combining chicken with frozen cauliflower rice and a few items that you probably already have in your pantry - crushed tomatoes, tomato sauce, green chiles and taco seasoning. The finish dish is topped with cheddar cheese for a cheesy, scrumptious bite.

two bowls of chicken and rice topped with cheese and tomatoes are sitting next to an instant pot pressure cooker on the counter

Instant Pot Keto Recipe

As a busy mom who works full time outside the home, I rely on my pressure cooker to prepare meals quickly. Often times I get home late or my kid have to run off to soccer practice leaving me only with 30 minutes to prepare a home cooked meal for the family.

The Instant Pot is able to cook recipes quicker than if you were to use conventional cooking methods like the oven or stovetop. Plus with recipes like this dump and go recipe. I just add my ingredients to the liner of the pressure cooker and hit start! That’s why this keto chicken and rice recipe makes a great freezer meal too.

What Cut of Chicken is Best on the Keto Diet?

I’m glad you asked because there is a difference in cuts of chicken meat when it comes to the keto diet. Dark meat like that from chicken thighs, legs and wings has a higher fat content than white meat, which makes up the chicken breast.

I usually use chicken thighs in all of my keto chicken recipes because of the higher fat content. High fat means more flavor too! Plus it is less expensive compared to breast meat and it is more forgiving when you cook it and doesn’t dry out as easily as chicken breast meat does.

a bunch of raw chicken thighs in a clear bowl on the counter

Are Tomatoes Keto?

Tomatoes do have carbs in them. One medium tomato has 4 grams of net carbs. In this recipe, we use a small amount of canned tomatoes and tomato sauce. So they don’t contribute to a ton of carbohydrates per serving.

When selecting tomato sauce, make sure you look for one that doesn’t contain any additional sugars. Some companies will sneak in sugars because it helps it taste better but we are trying to find low carb tomato sauce varieties so always check the label.

Essential Keto Pantry Items

Speaking of tomato sauce, this easy keto chicken recipe uses some basic canned foods that I always keep in my pantry. I like to stock up on no-sugar added tomato sauce, diced tomatoes, crushed tomatoes and diced green chiles. These are staple items that you can use to create delicious keto recipes on the fly when you have nothing else planned.

a wooden spoonful holding a biteful of chicken and cauliflower rice

Freezer Meal Recipe for Easy Meal Prep

My favorite keto meals are ones that I can prep up ahead of time. It makes meal planning so easy when I can do all the work one day and then dump the freezer meal into an instant pot or slow cooker the day of. This leaves time for me to do other things or helps get warm meals out to my family before we are off to our next activity.

To make this chicken and cauliflower rice recipe as a freezer meal, simply add all the ingredients to a freezer safe bag, sea and freeze flat. For the easiest way to add ingredients during prep day, I use these food prep freezer bag holder stands.

To prepare your freezer keto chicken and rice bowls, it’s easiest to unthaw the bag in the refrigerator the night before. But if you forget, you can still cook this meal from frozen in the instant pot. I do recommend adding ¼ cup of water to the base of the instant pot. That way you won’t get a burn notice as your pot comes to pressure.

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Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

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Keto 7 day meal plan