Low Carb Chicken Biryani is Low-Carb Indian Food at it’s best. Cauliflower and ground chicken make up this spicy, delicious low carb recipe.
Low Carb Chicken Biryani
I feel like a genius for having created a low carb “biryani” today, that tastes as good as one with rice, but without the rice. I’ve been wanting to do this for a while, but today’s scale reading provided the impetus.
I came back from India with about 6 pounds to lose. I know. I was only gone for a week. I was careful about portion control. But it was all carbs and I can’t eat carbs without gaining no matter how little I eat. Good news is, I was expecting it so I’d already planned to cut out carbs once I got home.
In a perfect world, I would eat biryani every day.
For every meal.
I love, love, love biryani.
But of course, it loves me too. Enough to cling lovingly to my hips and thighs forever.
But, I can’t eat rice all the time, so I’d had this idea percolating in the back of my head on how I’d make that biryani low carb.
Several of you also asked for a lower-carb version, and this morning, I came up with this Keto Chicken Biryani. It tastes very good.
What Is Biryani?
Only just the best, more aromatic, tastiest, complex version of a meat and rice dish you’ve ever had. That is what a biryani is. In fact, if you’re curious about biryanis and pulaos, you need to read my post on how to make chicken biryani right here.
There’s a veritable thesis on biryani vs. pulao in that post–very nerdy but hopefully also fun to read.
Biryani is a popular Indian, Pakistani, or Bangladeshi one-pot dish. It’s generally made with rice and some kind of meat (like chicken, lamb etc) that is first cooked on the stove and then transitioned to the oven. It’s usually filled with all kinds of wonderful spices like saffron and is flavorful and delicious.
It is also crazy time-consuming as a rule. So of course, I have to come up with a variety of short cuts.
Cauliflower Rice Biryani
Fortunately for us, cauliflower rice cooks quickly and if you are low carb, it will satisfy for your craving for a biryani, without all the carbs.
The main question for us all, however, is how does this taste? Are you going to eat my keto chicken biryani and think it’s EXACTLY like a rice biryani?
Nope.
I know, I know! you were hoping I’d say this tastes JUST like a rice-based biryani.
What can I say? Nothing tastes exactly like real rice.
But you can come close.
Here’s the bigger thing though, and the question you should be asking yourself.
Does This Keto Rice Biryani Taste Good?
Yup! Yes it does! When I’m craving a regular biryani, this takes care of my craving, and on some days, that’s the best I can do.
So yeah. It’s not as good as biryani with rice, but for something that uses cauliflower instead of rice, I’m surprised at how well it hits the spot for biryani.
Roger is very good at providing honest feedback on my cooking because he knows I’m a perfectionist, and I’d rather redo things than blog something less than perfect.
He raved about this Low Carb Chicken Biryani, which makes me feel confident about it.
Tips and Tricks to this Keto Biryani Recipe
- To “next level” this biryani, you can add 1 teaspoon of ground cinnamon, and 1/2 teaspoon of ground cayenne as well.
- Feel free to use ground turkey, ground beef, or ground lamb with this dish.
- You cannot make this dish in the Instant pot, unless you want mushy cauliflower. It cooks so quickly on the stovetop, it’s really much faster, and much tastier this way. I used my Greenpan Magneto skillet for this.
- Watch the video to see how easy this is to make. It will take you longer to chop everything than it will take to cook it, so don’t hesitate to make this!
WATCH THIS VIDEO TO LEARN HOW TO MAKE A KETO CHICKEN BIRYANI!
For those of you who are visual learners, I’ve included a short video here.
For those who want a little more commentary on how I made this keto chicken biryani, head on over to my Youtube Channel where I’ve posted a slightly longer version for you.
Non-Keto Biryani Recipes To Consider
Instant Pot Paneer Biryani Instant Pot Lamb Biryani Instant Pot Chicken Biryani
- My Instant Pot Paneer biryani is a great side dish that’s also vegetarian.
- If you’re looking for other great Biryani recipes, check out my Pressure Cooker Chicken Biryani! Make an authentic tasting Biryani in your Instant Pot without dirtying every dish in the house!
- Another great Biryani dish is my Instant Pot Kacchi Lamb Dum Biryani. It gives you the authentic taste of lamb biryani with half the work and no packaged spices!
Step by Step How To Make A Yummy Keto Chicken Biryani
Even though the original chicken biryani is made in the Instant Pot, I made this on the stovetop because I didn’t want to overcook it in the Instant Pot. So here are the steps:
Step 1. Add some ghee to a <strong>skillet</strong>.
Step 2: Add in onions and brown well. Then, add in the minced ginger, jalapenos, and garlic.
Step 3: Add in ground chicken and mix well. Cook for 2-3 minutes.
Step 4: Add in all the spices at this point and sauté for a few minutes to toast and mix the spices.
Step 5: Add in the riced cauliflower and mix well.
Step 6: Mix in the chopped cilantro and mint mixture.
Step 7: Mix well, and cover with a lid. Cook until the cauliflower is al dente, and not mushy.
Step 8: Squeeze in a fresh burst of lemon juice, and serve.
Want more amazing Indian Instant Pot recipes?
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Equipment
Ingredients
For Chicken
- 1 teaspoon Ghee
- 1 pound Ground Chicken
- 1 teaspoon Salt
- 1/2 teaspoon Turmeric
- 1 teaspoon Garam Masala
- 1/2 teaspoon Ground Coriander
- 1/4 teaspoon Ground Cumin
Vegetables
- 1 teaspoon Ghee
- 1 Red Onion, sliced thin
- 1 Jalapeño pepper, diced
- 1 teaspoon ginger garlic paste, (or 1/2 teaspoons minced garlic, 1/2 teaspoons minced ginger)
- 1/2 cup Water
- 1/2 cup Cilantro, chopped
- 1/4 cup mint leaves, chopped
- 2 cups cauliflower, riced
Instructions
- Heat a 10-inch deep pan or skillet and add ghee.
- Add the onions, cooking until they brown at the edges, about 10 minutes.
- Turn on your exhaust fan, add the ginger garlic paste and the jalapeño, and cook for a minute or two.
- Put in the ground chicken, break up clumps and cook until chicken is no longer raw. Once it releases water, add in all the spices and mix very well. Keep cooking until the water evaporates, and the spices are well-mixed in.
- Use 1/2 c of water to deglaze the pan, scraping up the bits of brown from the bottom.
- Add in chopped cilantro and mint, and the uncooked riced cauliflower.
- Mix everything very well and cover with a lid.
- Turn the stove on low and let all of it simmer slowly together for the flavors to meld, and the cauliflower to cook slightly. Your goal is to let the cauliflower cook a little without getting mushy.
- Taste and add salt as needed.
Watch The Video
- To “next level” this biryani, you can add 1 teaspoon of ground cinnamon, and 1/2 teaspoon of ground cayenne as well.
- Feel free to use ground turkey, ground beef, or ground lamb with this dish.
- You cannot make this dish in the Instant pot, unless you want mushy cauliflower. It cooks so quickly on the stovetop, it’s really much faster, and much tastier this way.
- Watch the video to see how easy this is to make. It will take you longer to chop everything than it will take to cook it, so don’t hesitate to make this!
Amy
Just wondering if you would do anything differently if you were using the frozen bags of pre-riced cauliflower? I’m worried it will add to much moisture to the dish.
URVASHI PITRE
Hi Amy i haven’t tested it that way so I am not sure. I too worry about excess moisture but you could just cook it a little longer if that were the case
vancitygirl
I’m a little confused about the cauliflower. How does diced cauliflower turn to rice cauliflour? Don’t I have to chop it up real fine or put it in the food processor!? I don’t want to make it and mess it up lol!
vancitygirl
Ah never mind, I’m thinking there’s a type in your ingredients list lol!
SophiaH528
Delicious! I would have maybe used less onion. Accidentally bought diced cauliflower instead of riced cauliflower, riced would have been better in the recipe.
Jen
If I use ground lamb instead of chicken would anything else in the recipe need to change?
Also, did you use a potato ricer for the cauliflower or just dice it with a knife? Thanks!
URVASHI PITRE
Lamb takes a lot longer to cook so I’m not sure how it would work here. And for ricing, I fill a vitamix container with water. Then I put in florets. Then I pulse until it’s all riced. Then I drain in a strainer. Or you know, just buy it riced if I’m feeling lazy ????
Catherine Voci
Love this recipe. I’m very lucky to live in a town with a large Indian population and have easy access to Indian grocery stores. I love the people and the food but recently diagnosed with diabetes have had a hard time finding liw carb indian recipes. I no longer go to my favorite resturants because of all the rice. I love your cookbook and now make my own ghee and garam masala!
Donna Voets
I just made this for the second time….again I used ground turkey because thats what was in the freezer….just so easy and full of flavor .
URVASHI PITRE
So glad you like it!
Chitra Puri
Hi Urvashi
I chanced upon your blog while looking for low carb recipes and was really intrigued with the chicken biriyani recipe where you substituted rice with riced cauliflower. So I made it today with a little bit of tweaking and it was amazing!!
I was sceptical about how the cauliflower would taste texture wise. The spice blend seemed to take care of that along with the fact that I didn’t overcook it.
Thank you! Great recipe!
URVASHI PITRE
I’m so glad to hear that! I had actually planned to make it today myself as I am trying to lose a small regain but I was craving Biryani. I also love how fast it comes together. I’m glad you liked it. I hope you find other good recipes to try from the blog 🙂
Fussbudget Foodie
Would this be highly regrettable without the mint? I have all the other ingredients but would need to make a trip for mint…or is it worth the outing?
URVASHI PITRE
TOTALLY not Biryani without mint. Next you’ll ask me if you leave out the Garam Masala ?. Go get the mint. You won’t regret it.
Fussbudget Foodie
Alright, alright…I mean I have mint extract for my ice cream making but I guess it’s not the same. ?And I beg to differ…I love garam masala (and have lots of it), but turmeric on the other hand… 😐
Lynn
Just made this recipes for my lunch for the rest of the week. I can’t wait to eat it. Yes, I did taste it and yummy in my tummy. Thank you.
URVASHI PITRE
Oh great! I frouncee half so I wouldn’t eat it all. I’m wondering how it will reheat? I know it will reheat well for lunches as I’d saved leftovers to reheat for my husband.
@Antheaschronicles
I started at cauliflower rice at Trader Joe’s this mornin- wondering if I could ever eat it without getting the taste of bland cauliflower! And voila- just saw your biryani post on the IP FB group! This has given me so many ideas:) thank you thank you:)
URVASHI PITRE
I really wasn’t sure if it would work TBH. I thought the cauliflower would get mushy, I wasn’t sure how I’d get all the spice taste into everything etc. I was jet lagged last night and couldn’t sleep and lay there thinking of every permutation and combination of how I’d make this. Finally decided to just go for it without overthinking it. Glad I did! It most certainly does NOT taste of cauliflower. I hope you like it.