Keto Crockpot Chicken and Cauliflower Stew
6 h 15 min
|
easy
|
high-protein,
lactose-free,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 6 h | 6 h 15 min |
Introduction
This keto crockpot chicken and cauliflower stew is cozy, hearty, and still totally low in carbs.
It’s a set-it-and-forget-it slow cooker dinner, packed with tender chicken, cauliflower, and zucchini in a flavorful broth.
Add the optional coconut milk for a rich, creamy finish that makes this easy weeknight meal feel extra comforting.
Ingredients (4 servings)
Ingredients
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How to Make Keto Crockpot Chicken and Cauliflower Stew
-
Prep the chicken and vegetables
Cut the chicken thighs into bite-sized cubes, trimming any large pieces of fat.
Chop the cauliflower into small florets so they cook evenly and stay spoon friendly.
Dice the zucchini, chop the onion, and mince the garlic for even flavor in every bite.
-
Load the slow cooker
Add the cubed chicken, cauliflower florets, zucchini, onion, and garlic to the crockpot or slow cooker insert.
Sprinkle in the thyme, smoked paprika, sea salt, and black pepper so the seasonings coat everything.
Pour the chicken broth over the mixture, pressing down gently to make sure the vegetables are mostly submerged.
-
Cook the stew
Cover the crockpot with the lid and cook on low for 6 to 7 hours.
For a faster cook time, set it to high and cook for about 3 to 4 hours.
The chicken should be very tender and the cauliflower soft but not completely falling apart.
-
Finish with coconut milk and lemon
Stir in the unsweetened coconut milk during the last 15 to 20 minutes of cooking, if you want extra creaminess.
Taste the broth, then add the lemon juice if you like a brighter, slightly tangy finish.
-
Serve and store
Ladle the stew into bowls, making sure each serving has a mix of chicken and vegetables.
Garnish with extra black pepper or a sprinkle of smoked paprika, if you like a stronger flavor.
Cool leftovers, then refrigerate in airtight containers for up to 4 days, or freeze for up to 3 months.
Substitutions
- Use chicken breast instead of chicken thighs
- Chicken breast keeps the stew leaner and a little lighter, while still staying very filling and keto friendly. To prevent dryness, cut the breast into larger chunks and cook on low toward the shorter time.
- Use heavy cream instead of coconut milk
- Heavy cream gives a richer, silkier broth with a more neutral flavor if you do not enjoy coconut. Stir it in during the last 10 minutes so the dairy does not separate while the stew cooks.
- Replace some cauliflower with chopped radishes
- Radishes soften and mellow in the slow cooker, giving a texture very close to tender potatoes with fewer carbs. Use about one cup of halved radishes and reduce the cauliflower slightly to keep the stew balanced.
Tips
- Brown the chicken for extra depth
- If you have time, quickly brown the chicken pieces in a little oil before adding them to the crockpot. This adds caramelized flavor and helps the chicken hold its texture during the long cook.
- Cut vegetables to similar sizes
- Aim for bite sized cauliflower florets and zucchini pieces so everything becomes tender at about the same time. Very large florets can stay firm while smaller ones overcook and turn mushy.
- Do not overfill the slow cooker
- Keep the ingredients below about two thirds of the pot so the stew can gently simmer instead of steaming. Proper circulation helps the chicken cook evenly and keeps the vegetables from turning soggy.
- Adjust the broth thickness at the end
- If the stew seems thin, cook uncovered on high for 20 to 30 minutes to reduce the liquid slightly. For extra body, lightly mash some cauliflower florets with a spoon right in the crockpot.
- Season right before serving
- Salt levels can change as the broth reduces, so always taste and adjust seasoning at the very end. A squeeze of lemon right before serving brightens the flavors without adding any carbs.
Nutrition Facts *
| Energy | 247 | kcal |
|---|---|---|
| Protein | 32 | g |
| Total Fat | 6 | g |
| Carbohydrates | 13 | g |
| Dietary Fiber | 5 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How can I thicken this keto stew without using flour or cornstarch?
- The easiest method is to remove the lid and cook on high until some liquid evaporates and the broth concentrates. You can also mash some of the cauliflower into the broth, which naturally thickens it and adds creaminess. If you like, whisk a tiny pinch of xanthan gum into hot broth, then stir that back into the crockpot.
- Can I use frozen cauliflower or zucchini in this recipe?
- Yes, frozen cauliflower works well and can go straight into the crockpot without thawing. Frozen zucchini gets soft faster, so add it halfway through the cook time to keep some texture. You may want to reduce the broth slightly because frozen vegetables release extra water.
- How do I make this stew on the stovetop instead of in a crockpot?
- Use a large heavy pot, like a Dutch oven, and lightly brown the chicken in a little oil first. Add the vegetables, seasonings, and broth, bring to a gentle simmer, then cover and cook for about 45 minutes. Stir in the coconut milk and lemon at the end, just like the slow cooker version.
- Can I use leftover cooked chicken instead of raw chicken thighs?
- Yes, leftover cooked chicken works, but add it later so it does not dry out. Cook the vegetables and broth in the crockpot as directed, then stir in shredded chicken for the last 30 minutes.
- How spicy is this stew, and how can I change the heat level?
- As written, the stew is mild, with smoky flavor from the paprika but no real heat. For more spice, add red pepper flakes or a pinch of cayenne at the start or finish. If you prefer very mild flavors, simply reduce the smoked paprika a bit and skip any extra spicy toppings.
Serving Suggestions
This stew pairs beautifully with a crisp green salad or simple sauteed greens for a complete, low-carb dinner.
For extra richness, top each bowl with a drizzle of olive oil and a handful of fresh chopped herbs.
Leftovers also make a satisfying lunch, especially reheated with a spoonful of pesto stirred in for bright, herby flavor.
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