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Last Updated on July 23, 2019

Keto baked chicken and cauliflower rice for one is an easy low carb main dish that combines your fat, protein and veggies all in one pan.

Cooking for one can be a challenge regardless of the way that you eat. Add in a special diet like keto or low carb and it can feel very difficult.

Now I don’t really have a small family – husband, 2 young kids and 3 stepdaughters that are teens/young adults. So cooking for one is not something I deal with on a daily basis. However, I am the only one that consistently eats low carb (THM S) meals in my household.

But there are some occasions where I need to cook just for myself. Cooking for one can be done! And you might even like it. When you cook for one, you get to cook exactly what you want without taking into account others wants and needs.

That might sound selfish but when you are used to trying to please up to 6 other people, it seems like a relief to only have to make myself happy. And since I am the only one that likes cauliflower rice in this house, Keto baked chicken and cauliflower rice for one is a dish that is enjoyed just by me.

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Keto Baked Chicken and Cauliflower Rice for One

My kids and my husband have been out of town leaving me to hang out alone at home for probably the first time in about 5-6 years. I’ve watched a lot of tv, taken some long bubble baths and even been a tiny bit productive.

While I can’t say that my food choices were admirable or anywhere close to Keto/Trim Healthy mama the first couple of days, by today I was ready to shape up.

I was craving some good for me vegetables and comfort food all in the same pan. And since I was cooking for one, I wanted easy. So off to the grocery for my favorite kitchen hack. A beautiful warm rotisserie chicken. Ya’ll these things are dinner savers! Cheap and half your dinner cooking is done.

After debating something Mexican (my go to), I decided a take on traditional chicken and rice sounded good.

This Keto baked chicken and cauliflower rice for one is creamy, cheesy and delicious. It also comes together in less than 30 minutes! Less than 30 minute meals are really key for me to stay on track. Many of my favorite keto meals are quick and incredibly easy.

Salsa Verde Queso Chicken, Smoked Salmon Cucumber Roll ups, and Mac and Cheese Zoodles are all simple and easily portioned for a one person keto plate.

Instructions

To make keto baked chicken and cauliflower rice for one start by preheating the oven to 350 degrees and getting your glass pan ready. I use this perfect “just for one” sized casserole dish. If you are cooking for one and don’t own one of these pans, change that. They are also super cheap and come with a lid just in case you had leftovers.

Next, you will combine the frozen cauliflower rice, olive oil, salt/pepper, sour cream, chicken broth and Laughing Cow Cheese triangles. Mix it all together. The LCC will not equally distribute at this point. Just roughly chop it with your spoon a couple of times.

Bake the rice for 10 minutes. While it is baking, cut your rotisserie chicken up and separate the chicken breast needed for this keto baked chicken and cauliflower rice for one. Slice the chicken breast into one inch pieces.

Once 10 minutes is up, stir the rice to distribute the melted Laughing Cow Cheese and return it back to the oven for an additional 10 minutes.

Remove the pan from the oven and drain any remaining liquid from the cauliflower rice.

Add the sliced chicken breast to the top of the cauliflower rice mixture. Top with the shredded cheese and bake for 5 minutes or until the cheese is melted.

I hope you really enjoy this Baked Chicken and Cauliflower Rice for One. If you are cooking for one on Keto or Trim Healthy Mama keep going! You can do it!

If you follow THM, this is an S meal.

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Keto Baked Chicken and Cauliflower Rice for One

Servings

Ingredients

6 oz cauliflower rice
1 Rotisserie Chicken Breast (fully cooked)
2 tsp olive oil
2 tbsp Sour Cream
2 Triangles Laughing Cow Cheese
2 tbsp Chicken Broth
1/4 - 1/2 cup shredded cheese
salt/pepper To Taste

Servings

Ingredients

6 oz cauliflower rice
1 Rotisserie Chicken Breast (fully cooked)
2 tsp olive oil
2 tbsp Sour Cream
2 Triangles Laughing Cow Cheese
2 tbsp Chicken Broth
1/4 - 1/2 cup shredded cheese
salt/pepper To Taste

Instructions

Preheat oven to 350 degrees
Combine frozen cauliflower rice, olive oil, sour cream, chicken broth, Laughing Cow cheese and salt and pepper in a small 3 cup glass baking dish.
Bake for 10 minutes.
Take the dish out and stir the rice. The Laughing Cow Cheese should be melted enough to spread evenly throughout the rice.
Return to the oven and bake for another 10 minutes.
Remove the pan from the oven and carefully drain any remaining liquid. Most of the liquid will be absorbed at this point.
Slice the rotisserie chicken breast and add it on top of the cauiflower rice mixture.
Top with cheese.
Return to the oven for 5 minutes or until cheese is melted.