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Keto Chicken Pulao (Keto Pilaf)

I’m just a poor Biryani nobody loves me

I’m not sure if it’s just me but at least in India, pualo has always sort of been the poor man’s biryani. It’s also what biryani purists tell their vegetarian friends to call their “veg” biryani. The phrase ‘there is nothing like ve biryani, it’s called pulao’ has always made the pulao looked down upon. In fact in my opinion it’s probably something I prefer to biryani. It’s a one pot wonder that’s quick and easy to cook and full of flavour. Granted it’s not quite the royal feel of a biryani with layers of meat and rice and saffron and fried onions etc but it’s got it’s own bang for buck. Anyway enjoy the recipe.

What’s in a Biryani?

I’ve done a Keto Biryani recipe. Though my personal favourite is boneless mutton, I made it with chicken given how long it takes mutton to cook. It would require separate cooking and then pairing with the cauliflower rice. I digress, we’re talking pulao. You can make this any way you like. You can throw in veggies, paneer, some pork even, chorizo and you’ve got a meal fit for a king. One of my first cauliflower rice recipes was a chorizo pulao. Give that a try too.


Keto Chicken Pulao

Nutrition Info (Per serving)

  • Calories: 456
  • Net Carbs: 7g
  • Carbs: 12g
  • Fat: 27g
  • Protein: 40g
  • Fiber: 5g

This recipe makes 2 servings. Get this recipe on myfitnesspal.

Keto Chicken Pulao

Keto Chicken Pulao (Keto Pilaf)

A one pot dish of chicken and rice
5 from 7 votes
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Dish
Cuisine Indian
Servings 2 serving



  • Heat up your ghee in a frying pan and fry the whole spices
  • Once they start to sizzle add in the onions and cook till translucent and then add in the ginger and garlic paste and cook some more
  • Add in all the powdered spices and fry for a minute before adding in the chicken and the tomato
  • Season to taste and stir fry
  • Add some water to make a gravy
  • Pour the riced cauliflower over the curry and season once more and cover and cook for 5 minutes
  • After 5 minutes open and mix everything well and cover and cook till the cauliflower is nice and tender
  • Finish with fresh coriander and serve.
Tried this recipe?Let us know how it was!

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  1. The cauliflower rice you’ve added is cooked already or you add the one taken directly from the food processor..??

  2. 1) Do you actually eat the cinnamon sticks, bay leaf and cloves? (or should you leave them on the plate/pull them out before you add the chicken)
    2) Is there an acceptable substitute for cardamon? That stuff is hard to find.

    1. hey you can leave out the cardamom. Also we normally pull out the whole spices while we are eating the dish right at the end. You don’t eat them.

  3. What if we use Konjac rice instead of Cauliflower rice. What would be the total amount of carbohydrates and calories?

  4. Hello, we are 22 days into the Keto diet and decided to make this as we had cravings for something spicy. This done the trick – it was scrumptious. You’re a genius !

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