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.
I have an insanely good Instant Pot Chicken biryani that tastes authentic but isn’t created by following authentic biryani steps. My whole goal is to create authentic-tasting food, without following the traditional, time-consuming steps, and the Chicken Biryani delivers on both those promises.
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 Low Carb Chicken Biryani. It tastes very good. 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.
Even though the original is made in the Instant Pot, I made this on the stove top because I didn’t want to overcook it in the Instant Pot. So here are the steps:
- Cook ground chicken in your skillet and add spices, set aside
- Brown vegetables
- Add back chicken
- Add riced cauliflower, mix and let steam for 5-8 minutes.
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This Low Carb Chicken Biryani recipe is Low-Carb Indian Food at it's best. Cauliflower and ground chicken make up this spicy, delicious low carb recipe.
- 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
- 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
- 1.5 cups cauliflower diced
- Heat a 10-inch deep pan or skillet and add ghee
- 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.
- Remove this chicken into a bowl and set aside.
- Heat 1 teaspoon of ghee and 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.
- Use 1/2 c of water to deglaze the pan, scraping up the bits of brown from the bottom.
- Add in cooked chicken, 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.
I am not a registered dietician or nutritionist. Nutritional information is provided a courtesy, and can vary depending on the exact ingredients you use.
SophiaH528 says
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 says
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 says
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 says
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 says
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 says
So glad you like it!
Chitra Puri says
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 says
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 says
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 says
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 says
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 says
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 says
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 says
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 says
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.