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Keto Spicy Chicken and Rice Bowls in the Instant Pot

Annie Lampella, Pharm.D. Recipe developer and pharmacist

Published Updated

25 ratings

Almost every week I fire up my Instant Pot for these spicy keto chicken and cauliflower rice bowls — 6.8g net carbs and 32.4g protein per loaded bowl. Dump everything in, 9 minutes on high pressure, and they pack perfectly for the week.
  • 6.8gnet carbs
  • 32.4gprotein
  • 14minutes
  • 4servings
Spicy chicken and cauliflower rice in mugs with avocado, cherry tomatoes and lime.
a spoonful of chicken and cauliflower rice
an instant pot sits next to two rice bowls with tomatos and limes scattered around
overhead view of two cups with chicken and rice dish in them topped with lime wedges and tomatos
two white mugs with black lining filled to the brim with keto chicken and rice topped with a stemmed cherry tomato
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This is the recipe I pull out every Sunday when I'm stacking meal prep containers for the week. I've been making these Instant Pot spicy chicken bowls since I got serious about having keto lunches ready to grab, and the whole thing takes less than 30 minutes from start to clean-up. The flavor is big (taco seasoning, green chilis, salsa) and the effort is almost nothing. Everything goes in one pot, one cook cycle, and you're eating or packing it up.

Here's what I figured out after making this more times than I can count: frozen cauliflower rice works better than fresh in the Instant Pot. Fresh cauliflower releases too much water during pressure cooking and turns to mush. The frozen stuff holds its texture and actually resembles rice when you open the lid. I use a 10 oz package every time, straight from the freezer, no thawing.

The chicken thighs are key here. I dice them into roughly 1-inch pieces so they cook evenly at 9 minutes on high pressure. I tested this timing specifically for this combination of ingredients. Going longer makes the chicken rubbery, and going shorter leaves the cauliflower rice too firm. Nine minutes, quick release, done. If you love this kind of dump-and-go cooking, my Keto Chicken Taquitos are another crowd-pleaser.

What makes this a low carb staple in my kitchen is how flexible it is. Swap the taco seasoning for fajita spices and you're basically making chicken fajita rice bowls. Add extra green chilis and a squeeze of lime for more of a burrito bowl vibe. I sometimes throw in a handful of diced bell peppers when I have them, and the pressure cooker handles it without any timing changes. If you want to skip the bowl entirely, this filling works great in Lettuce Wraps too.

The freezer meal option is something I rely on more than I'd admit. I'll prep 3-4 bags on a Sunday: diced chicken, taco seasoning, onion, green chilis, salsa, zucchini, and cauliflower rice all in one gallon ziploc, sealed flat. When cooking from frozen, add an extra 1/4 cup of broth so the pot can come to pressure without throwing a burn notice. Thawing overnight is easier, but frozen works when you forget to plan ahead.

If you want more of a Mexican flavor night, pair these with Mexican Lasagna Bowls for a full spread. For another spicy option, my Keto Spicy Chicken Kebabs use a completely different seasoning. I rotate between these three recipes most weeks because they all meal prep well and none of them take more than 30 minutes.

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

This recipe makes 4 servings, with the shredded Mexican blend cheese stirred in right after the pressure releases.

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

I go with chicken thighs here because they cost less than breast meat and stay juicy under pressure.

a wooden spoon holding a bite of chicken and cauliflower rice

Every spoonful has diced chicken, zucchini and cauliflower rice with the salsa and taco seasoning cooked in.

How to Pressure Cook Chicken and Cauliflower Rice

The key is sealing the valve, not venting, before you start the cook cycle. Once 9 minutes are up, turn the knob to venting for a quick release. Don't wait for natural release. I tried it once and the extra cook time turned the cauliflower rice to mush and made the chicken tough. The salsa and broth in this recipe provide enough liquid to build pressure without adding extra water.

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The recipe

Keto Spicy Chicken and Rice Bowls in the Instant Pot

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Prep 5 min Cook 9 min Total 14 min Serves 4

Ingredients

Servings 4

Keto Spicy Chicken and Rice Bowls in the Instant Pot Ingredients

Step by Step Instructions

  1. Add ingredients to liner

    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. Pressure cook

    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. Release pressure

    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. Freezer instructions

    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, thaw 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.

Nutrition

Per serving: 1/4 of recipe

Calories
411
Fat
27.2g
Protein
32.4g
Total carbs
8.8g
Net carbs
6.8g

Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.

Frequently Asked Questions

Can I use chicken breast instead of chicken thighs?

I've made this with both. Chicken breast works, but it dries out faster under pressure. If you go with breast, I'd cut the cook time to 7 minutes instead of 9. Thighs are more forgiving and stay juicy, which is why I default to them. If you want a breast-heavy recipe, my Bacon Wrapped Chicken Tenders keep the meat juicy using a different technique.

Can I use fresh cauliflower rice instead of frozen?

I've tested both, and I always come back to frozen. Fresh cauliflower rice releases too much water during pressure cooking and turns mushy. The frozen kind holds its shape and actually has a rice-like texture when you open the lid. I use a standard 10 oz bag every time, straight from the freezer, no thawing needed.

Can I use ground beef or ground turkey instead of chicken?

I've made a version with ground turkey and my family liked it. Brown the meat first before adding everything else to the pot (raw ground meat clumps up under pressure). Ground beef works the same way. Keep the 9-minute cook time since you're really cooking the vegetables and melding flavors at that point.

Why did I get a burn notice when cooking from frozen?

I learned this the hard way: frozen ingredients don't release liquid fast enough for the pot to build pressure. My fix is adding an extra 1/4 cup of broth when cooking from frozen. If you thaw the bag overnight in the fridge first, this won't be an issue.

How can I make this spicier?

I add diced jalapenos and an extra half tablespoon of taco seasoning when I want more heat. A splash of hot sauce stirred in after cooking works too. My go-to is Cholula, but use whatever you have on hand.

How do I store and reheat leftovers?

I portion mine into glass containers right after cooking and they keep in the fridge for 3-4 days. Reheat in the microwave for about 90 seconds, stir, then another 30 seconds. The cauliflower rice reheats better than regular rice, which is one reason I love this for low carb meal prep.

Can I double this recipe?

I double this all the time for meal prep. Everything scales straight: double the chicken, double the seasoning, double the cauliflower rice. Keep the cook time at 9 minutes since the pressure cooker handles volume without needing extra time. Just make sure you don't fill past the max line on your liner. I sometimes make a double batch alongside Avocado Chicken Salad for variety through the week.

Can I make this dairy-free?

I've made this without the cheese and it still has plenty of flavor from the taco seasoning, salsa, and green chilis. The cheese adds richness when it melts in, but it's not structural to the dish. I skip it when I'm doing a dairy-free stretch and don't miss it much.

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Reviews

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4.6 from 25 ratings, 8 written

Made this recipe?

Replying to Jordan

Your rating

Nicole

Cauliflower rice has been a hard no for me for going on two years. I’d tried it every way I could find and it always tasted like something apologizing for not being real rice, so my expectations here were basically nothing. Then I opened the Instant Pot and it had soaked up all the salsa and green chili liquid and just tasted like actual food. Not a workaround. Two more portions in the fridge right now and I keep thinking about lunch, which honestly hasn’t happened that much since I went keto.

Reply

Rebecca

Can I use chicken breasts instead of thighs? That’s all I have.

Reply

Jordan

The zucchini basically disappeared at a small dice. I’ve been cutting it into bigger chunks and it holds up way better.

Reply

Annie Lampella

Bigger chunks hold up way better. I’m sizing mine up next batch.

Reply

Aisha S.

I make Instant Pot chicken bowls for meal prep most weeks, so this is going on the rotation. Question before I try it: I’ve got chicken breasts to use up, not thighs. Would they dry out at 9 minutes on high? I’ve had mixed results with breasts in the IP depending on size. Usually I knock it down to 6 or 7 for smaller cuts. Wondering if the salsa and broth here give them enough moisture to stay tender, or if I should just cut the time and test.

Reply

Annie Lampella

Breasts work at 7 minutes here. I’ve made this with both and the salsa and broth help, but they don’t give you thigh-level forgiveness. Let me know how it goes, Aisha.

Reply

Hannah

Bring extra if you’re taking this somewhere. Made it for book club and the bowl was gone before anyone had a second drink. Four stars only because I keep wondering if another minute of pressure would get the chicken truly falling-apart.

Reply

Annie Lampella

Ten minutes gets there. The chicken starts to shred instead of staying in chunks, which actually works great for meal prep containers. I default to 9 because I like something to bite into, but one extra minute handles it.

Reply

Christina

Tossed a chipotle in adobo in with the green chilis and the smokiness completely changed the bowl (way more complex, not just heat). Third batch this month and I keep the chipotle version going.

Reply

Annie Lampella

Chipotle in adobo against those green chilis brings the smokiness this bowl needed. Three batches in a month, Christina. Chipotle next.

Reply

Jake

My college lunch spot had a spicy chicken rice bowl I was convinced I’d never pull off on keto. Nine minutes on high pressure proved me wrong.

Reply

Annie Lampella

Nine minutes to undo a college lunch habit. I’ve made this I don’t even know how many times, and the cauliflower rice still works better than it has any right to.

Reply

Priya

Convinced myself the frozen cauli rice would turn to mush under pressure, but 9 minutes later I had a better bowl than the stovetop version I’ve been making for two years.

Reply

Annie Lampella

Two years of stovetop and it lost to 9 minutes on high pressure. Frozen is the only way I do it now.

Reply

Tricia X.

My daughter picked out every piece of zucchini at first, then gave up and just ate around it. Said the rest of the bowl wasn’t worth the effort of sorting. I’ll take it.

Reply

Annie Lampella

Ha, that counts. She ate the bowl.

Reply

Jasmine

I’ve been on keto for about six weeks and this was my first Instant Pot recipe beyond hard boiled eggs. I’ll admit I was nervous about the timing, but nine minutes on high pressure was exactly right and the chicken thighs came out falling-apart tender. Stirring in the cheese at the end felt almost too easy for how good it turned out. The green chilis carry more heat than I expected, which I loved, and the salsa and taco seasoning together give the whole bowl a real backbone. I made four servings Sunday night and by Tuesday had eaten them all, which was not the plan. One question: would chicken breast hold up the same way, or do the thighs make a real difference to the texture?

Reply

Annie Lampella

Thighs make a real difference here. Breast works but dries out fast under pressure – drop it to 7 minutes instead of 9 if you go that route. Still good, just less forgiving.

Reply

Mike Frohling

Do I add raw or cooked diced chicken to the instant pot?

Reply

Annie Lampella Recipe author

The recipe is for raw chicken; however you could add cooked and not pressure cook for as long.

Reply

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