Keto Hainanese Chicken Rice with Cauliflower | KetoVale
keto hainanese chicken rice

Keto Hainanese Chicken Rice with Cauliflower

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Cooking a whole chicken is a great way to cut down on waste. It also serves as a great way to feed a family. If you’re not sure how to cook a whole chicken, then let me show you the way!

There are several ways you can cook a chicken, but the key is to add the right flavors and spices. You can do this by choosing healthy oils, herbs and vegetables to naturally add flavor to your meat. Hainan Chicken is one of the easiest ways to do so.

My Keto Hainanese Chicken Rice recipe is the perfect weeknight meal that will turn into the perfect leftovers for lunch tomorrow. It’s a great meal to cook if you are new to keto and still miss eating rice with your chicken!

keto hainan chicken rice

What is Hainan Chicken?

Hainan Chicken is a traditional Chinese dish that originated from Hainan province in southern China. It consists of poached chicken and seasoned rice, accompanied by a dipping sauce, usually made from ginger, garlic, and soy sauce.

The chicken is known for its tender and juicy texture, while the rice is aromatic and flavorful, cooked in chicken broth with ginger and garlic. The dish is popular in various Southeast Asian countries including Singapore and has become a staple in many Chinese and Asian restaurants worldwide.

When choosing chicken for a keto chicken rice recipe, look for a free-range whole chicken that is organic and free from antibiotics. You should see the words “no antibiotics ever” on the package wrapping.

Don’t worry about finding chicken that does not have added hormones as the use of hormones was banned in poultry back in the 1950’s. In other words, all chicken is hormone-free, so don’t think you’re buying a special product if you see this marketing on the label. 

Chicken is a great source of protein and micronutrients, especially minerals. It’s also low in calories to help support your weight loss goals. There are many keto chicken dishes you can make.

low carb hainanese chicken rice

To season this chicken, I use sliced ginger and green onion placed inside. This provides flavor as well as vitamins A, C, and E, as well as some B vitamins and the minerals calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. 

Cauliflower rice is a tasty alternative to the real thing. It’s full of antioxidant compounds and fiber to help fill you up and protect against chronic diseases. It’s also much lower in calories and carbs than traditional rice!

How To Make Low Carb Hainan Chicken Rice

This dish consists of chicken and rice, so let’s do it in 2 steps.

How to Cook Poached Chicken

Clean the chicken and pat dry. Season with salt and pepper. Place the onion and sliced ginger inside.

stuff onion ginger inside chicken

Put the chicken in a pot with water. Bring to a boil. Then reduce heat to low, cover the pot with a lid and cook for 35 minutes.

boil whole chicken

Take the chicken out of the pot, remove the ginger and green onion, and let it sit in ice water for 5 minutes.

cool chicken with ice

When it’s cool, pat the chicken dry and coat with sesame oil.

coat sesame oil on chicken

How to Cook Seasoned Rice

I will be using riced cauliflower to make a low-carb rice alternative for keto diet. I’ve shared many riced cauliflower keto recipes before, so please check them out!

Add sesame oil to a pan and cook the ginger and garlic over medium heat for 30 seconds. Then add the chicken broth and riced cauliflower. Season with salt and cook for another 7-8 minutes or until the rice becomes soft. 

cook cauliflower chicken rice

Make the sauce by combining the coconut aminos, ginger, chicken broth, and garlic in a bowl. Mix well.

chop chicken into pieces

Cut the chicken with the skin on. Arrange the cauliflower rice, sliced chicken, and dipping sauce on a plate and serve warm!

make coconut aminos dipping

More low carb Asian chicken recipes you can try:

keto hainanese chicken rice
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5 from 5 votes

Keto Hainanese Chicken Rice

A low-carb and keto-friendly version of the famous Hainanese Chicken Rice that many people love.
Course Dinner
Cuisine Asian, Chinese
Keyword chicken rice, Hainanese Chicken Rice
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 4
Calories 540kcal
Author Tanya K.


For chicken:

  • 2 ½ -3 lb whole chicken giblets removed
  • 10 g fresh ginger peeled and sliced into 5 mm slices
  • 4 green onions
  • 4 tbsp sea salt
  • 2-3 tbsp sesame oil
  • 12-14 cups water

For cauliflower rice

  • 1 tbsp sesame oil
  • 2 cups cauliflower rice
  • ¼ cup chicken broth
  • 1 tsp ginger grated
  • 2 cloves garlic minced
  • sea salt to taste

For dipping sauce:

For serving (optional)

  • cucumber sliced (optional)


  • Rub the chicken with salt until thoroughly clean. Rinse well and pat dry with paper towels.
  • Season chicken with salt and place sliced ginger and green onion inside.
  • Transfer the chicken into a pot, pour the water in, season with salt, and bring to a boil. When the water just starts to boil, reduce the heat to low, cover with a lid, and cook for 35 minutes.
  • Remove the chicken from the pot and place it in ice cold water for 5 minutes. Discard green onion and ginger.
  • When the chicken is cooled completely, pat it dry with paper towels and rub with sesame oil.
  • In a pan, heat sesame oil over medium heat, add ginger and garlic, and cook for 30 seconds. Add riced cauliflower and chicken broth, season with salt, and cook until rice softens, approximately 7-8 minutes.
  • In a bowl, combine coconut aminos, chicken broth, ginger and garlic. Mix well.
  • Cut the chicken nicely with skin on. On a serving plate, arrange cauliflower rice, sliced chicken, and dipping sauce. Serve with cucumber slices (optional).



*You can use the remaining broth to make chicken soup. It’s perfect!


Nutrition Facts
Keto Hainanese Chicken Rice
Amount Per Serving
Calories 540 Calories from Fat 360
% Daily Value*
Fat 40g62%
Saturated Fat 10g50%
Cholesterol 143mg48%
Sodium 7423mg309%
Potassium 654mg19%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 2g2%
Protein 37g74%
Vitamin A 386IU8%
Vitamin C 46mg56%
Calcium 76mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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