Cauliflower rice with crispy chicken wings is a healthy, low-carb meal that’s both satisfying and delicious. The tender, crispy wings paired with the fluffy cauliflower rice make a mouth-watering combination that fits perfectly into a low-carb or keto diet. Whether you’re looking for a quick weeknight dinner or a satisfying meal prep option, this recipe is sure to impress.
Ingredients
1 head of cauliflower, grated or processed into rice-sized pieces
1 tablespoon olive oil
2 cloves garlic, minced
Salt and pepper to taste
2 tablespoons fresh parsley, chopped (optional)
1 tablespoon olive oil (for the wings)
1 tablespoon paprika
8 chicken wings
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
Preheat the oven to 400°F (200°C).
In a small bowl, combine paprika, garlic powder, onion powder, salt, and pepper.
Rub the chicken wings with 1 tablespoon olive oil and coat them evenly with the spice mixture.
Place the seasoned wings on a baking sheet lined with parchment paper or foil. Bake for 25-30 minutes, flipping halfway through, until the wings are crispy and golden brown.
While the chicken wings bake, heat 1 tablespoon olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 1 minute until fragrant.
Add the grated cauliflower to the skillet, and cook, stirring occasionally, for 5-7 minutes until the cauliflower is tender but still slightly crisp. Season with salt and pepper to taste.
Once the cauliflower rice is cooked, remove it from heat and stir in the fresh parsley if using.
Serve the crispy chicken wings on a plate alongside the cauliflower rice.
Servings and Timing
Prep Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 2 servings
Calories: 330 kcal
Variations
Spicy Wings: Add a pinch of cayenne pepper or chili powder to the spice mixture for an extra kick.
Cauliflower Rice with Veggies: For an extra nutrient boost, you can stir in some sautéed vegetables like bell peppers or spinach into the cauliflower rice.
Different Seasonings: Experiment with other spices such as cumin, oregano, or thyme to change the flavor profile of the wings.
Storage/Reheating
Storage: Store any leftovers in an airtight container in the fridge for up to 3 days.
Reheating: To reheat, place the chicken wings in the oven at 350°F (175°C) for about 10 minutes until they’re crispy again. The cauliflower rice can be reheated in the microwave or on the stovetop, just add a splash of water or broth to keep it moist.
FAQs
How can I make this dish spicier?
If I want to add some heat, I’d sprinkle a little cayenne pepper or chili powder in the spice mix for the chicken wings. For extra spice in the cauliflower rice, I might toss in some red pepper flakes while cooking.
Can I make this recipe in advance?
Yes, I can prep everything ahead of time. The chicken wings and cauliflower rice both store well, so I can bake the wings and make the cauliflower rice the day before. When it’s time to eat, I just reheat and serve.
Can I use frozen cauliflower rice?
Absolutely! If I’m short on time, I can use frozen cauliflower rice instead of fresh. Just be sure to thaw it before cooking.
What if I don’t like cauliflower rice?
If I’m not a fan of cauliflower rice, I could swap it out with another low-carb option, such as zucchini noodles or even a small serving of regular rice for a more traditional meal.
Can I cook the chicken wings on the stovetop instead of in the oven?
Yes, it’s possible to cook the chicken wings on the stovetop. Just heat a bit of oil in a pan and cook the wings for about 10-12 minutes per side until they’re golden and crispy.
Conclusion
This Cauliflower Rice with Crispy Chicken Wings recipe is a fantastic option for anyone looking to enjoy a healthy, flavorful, and low-carb meal. It’s simple to make, delicious, and can easily be modified to fit my personal preferences. Whether I’m sticking to a low-carb or keto diet or just craving a comforting yet light dish, this recipe always hits the spot!
📖 Recipe
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Cauliflower Rice with Crispy Chicken Wings
- Total Time: 40 minutes
- Yield: 2 servings
- Diet: Low Calorie
Description
Cauliflower rice with crispy chicken wings is a healthy, low-carb meal that’s both satisfying and delicious. The crispy wings and fluffy cauliflower rice make a mouth-watering combination, perfect for low-carb and keto diets.
Ingredients
1 head of cauliflower, grated or processed into rice-sized pieces
1 tablespoon olive oil
2 cloves garlic, minced
Salt and pepper to taste
2 tablespoons fresh parsley, chopped (optional)
8 chicken wings
1 tablespoon olive oil (for the wings)
1 tablespoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- In a small bowl, combine paprika, garlic powder, onion powder, salt, and pepper.
- Rub the chicken wings with 1 tablespoon olive oil and coat them evenly with the spice mixture.
- Place the seasoned wings on a baking sheet lined with parchment paper or foil. Bake for 25-30 minutes, flipping halfway through, until the wings are crispy and golden brown.
- While the chicken wings bake, heat 1 tablespoon olive oil in a large skillet over medium heat.
- Add the minced garlic and sauté for 1 minute until fragrant.
- Add the grated cauliflower to the skillet, and cook, stirring occasionally, for 5-7 minutes until the cauliflower is tender but still slightly crisp. Season with salt and pepper to taste.
- Once the cauliflower rice is cooked, remove it from heat and stir in the fresh parsley if using.
- Serve the crispy chicken wings on a plate alongside the cauliflower rice.
Notes
Spicy Wings: Add a pinch of cayenne pepper or chili powder to the spice mixture for an extra kick.
Cauliflower Rice with Veggies: Stir in sautéed vegetables like bell peppers or spinach for added nutrition.
Different Seasonings: Experiment with other spices like cumin, oregano, or thyme to change the flavor of the wings.
Storage: Store leftovers in an airtight container for up to 3 days in the fridge.
Reheating: Reheat chicken wings in the oven at 350°F (175°C) for 10 minutes. Reheat cauliflower rice in the microwave or on the stovetop, adding a splash of water or broth.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking, Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 330 kcal
- Sugar: 3g
- Sodium: 560mg
- Fat: 24g
- Saturated Fat: 4g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 75mg
