Keto Crockpot Chicken and Cauliflower Stew
6 h 20 min
|
easy
|
lactose-free,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
Introduction
Think classic chicken stew minus the potatoes: juicy thighs, cauliflower, zucchini, garlic, and smoked paprika slow-cook into a rich, low-carb bowl that actually tastes like dinner, not a diet.
Perfect for busy weeknights or meal prep, it is a set-it-and-forget-it crockpot situation you can finish silky with coconut milk and snap it bright with lemon.
Ingredients (4 servings)
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Ingredients
- 1.25 lb boneless, skinless chicken thighs, cubed boneless, skinless chicken thighs 1.25 lb
- 1 medium cauliflower, chopped into bite-sized florets cauliflower 1 ct medium
- 1 cup zucchini, diced zucchini 1 ct
- 1 small onion, chopped onion 1 ct small
- 2 cloves garlic, minced garlic 0.18 head (for garlic clove)
- 4 cups chicken broth chicken broth 32 fl oz
- ½ tsp dried thyme dried thyme 0.01 oz
- ½ tsp smoked paprika smoked paprika 0.04 oz
- ½ tsp sea salt sea salt 0.11 oz
- ¼ tsp black pepper black peppercorns (for black pepper)
- ½ cup unsweetened full-fat coconut milk (optional, for creaminess) unsweetened full-fat coconut milk 0.5 cup
- 1 Tbsp fresh lemon juice (optional) lemon 0.33 ct (for fresh lemon juice)
How to Make Keto Crockpot Chicken and Cauliflower Stew
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Prep and season
Pat the chicken dry and cube it into bite-size pieces for even cooking.
Season the chicken generously with the thyme, smoked paprika, sea salt, and black pepper so the flavor runs through every bite.
Chop the cauliflower into 1 to 1.5 inch florets, dice the zucchini, chop the onion, and mince the garlic to keep textures balanced.
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Optional sear for deeper flavor
Heat a slick of avocado or olive oil in a hot skillet and sear the seasoned chicken in batches for 2 to 3 minutes per side until lightly browned but not cooked through.
Deglaze the pan with 1 cup of the chicken broth and scrape up the browned bits so nothing delicious gets left behind.
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Load the crockpot smartly
Add onion and garlic to the bottom of the slow cooker to perfume the broth as it cooks.
Layer in the cauliflower florets next so they cook through without turning to mush.
Hold the zucchini back for later to keep it from overcooking.
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Add chicken and broth
Add the chicken and any pan juices to the crockpot, then pour in the remaining chicken broth.
Stir once to distribute the seasoning evenly.
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Slow cook
Cook on Low for about 6 hours or on High for about 3 hours until the chicken is tender and the cauliflower yields to a fork.
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Add zucchini near the end
Stir in the diced zucchini during the last 45 to 60 minutes of cooking so it stays slightly firm and green.
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Finish creamy and bright
Stir in the unsweetened coconut milk and the lemon juice, then taste and adjust salt and pepper until it sings.
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Optional thicken
For a thicker stew, blend 1 cup of the cauliflower and broth until smooth and stir it back in, or whisk in 1/4 teaspoon xanthan gum while stirring and let it sit 5 minutes.
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Rest and serve
Let the stew rest 5 minutes so the flavors settle and the broth clings to the chicken.
Ladle into bowls and dust with a pinch of smoked paprika or chopped parsley if you are feeling cute.
Substitutions
- Swap coconut milk with heavy cream
- Heavy cream keeps it keto and gives a silkier, richer mouthfeel with a cleaner dairy flavor, while still playing nice with the smoked paprika and thyme.
- Use bone broth instead of chicken broth
- Bone broth adds collagen-backed body and a rounder savory depth, making the stew feel heartier without adding carbs.
- Replace zucchini with green beans
- Green beans stay crisp-tender and hold their shape better over heat, bringing the same green pop with a slightly sweeter, snappier bite.
Tips
- Season like you mean it
- Taste your broth before finishing because brands vary wildly in salt; add a pinch more sea salt or a crumble of bouillon only if the spoon tastes flat.
- Brown equals flavor
- A quick sear on the chicken builds fond that pays off in a deeper, roast-chicken vibe even in a slow cooker situation.
- Protect the veg texture
- Keep cauliflower florets chunky and add zucchini late so the stew eats hearty, not mushy.
- Finish with acid and fat
- Lemon juice and coconut milk go in at the end to prevent curdling and keep the flavors clean and bright.
- Smart thickening
- If you want body without starch, blend a scoop of the cauliflower into the broth or use a tiny pinch of xanthan gum and give it time to hydrate.
- Food safety and doneness
- Chicken should shred easily or hit 165 F in the thickest piece, and resting 5 minutes after cooking helps juices redistribute so every bite stays juicy.
Nutrition Facts *
| Energy | 326 | kcal |
|---|---|---|
| Protein | 38 | g |
| Total Fat | 15 | g |
| Carbohydrates | 12 | g |
| Dietary Fiber | 4 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Can I cook this on High instead of Low?
- Yes, set to High for about 3 hours, but check texture at 2.5 hours; Low for 6 hours gives a slightly silkier broth and more tender chicken.
- How do I keep the cauliflower from getting mushy?
- Cut it into larger florets and avoid stirring too often; if you like it firmer, hold back a handful and add it during the last hour.
- Can I use frozen cauliflower or frozen chicken?
- Frozen cauliflower works but gives off more water, so season to taste at the end; for safety, thaw chicken first or add 30 to 45 minutes and ensure it reaches 165 F.
- My stew is too thin, what now?
- Crack the lid for the last 30 minutes to reduce, blend a cup of the veg into the broth, or whisk in a tiny pinch of xanthan gum and let it rest.
- How can I make it spicier without adding carbs?
- Add red pepper flakes with the spices or a spoon of chipotle in adobo to the pot, then finish with extra smoked paprika for a warm back heat.
- Can I make this dairy free and still creamy?
- Yes, stick with the unsweetened coconut milk and skip heavy cream; the coconut note is subtle once the smoked paprika and thyme work their magic.
Serving Suggestions
This stew loves a sprinkle of chopped parsley, a squeeze of extra lemon, and a drizzle of good olive oil for shine and swagger.
Pair it with a simple arugula salad and shaved Parmesan or serve it alongside grilled asparagus if you want a bistro moment at home without breaking keto.
More pairings:
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