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    Low Carb One-Pot Dishes for Fall


Written by Colette Heimowitz, M.Sc. on October 20, 2022.

Scientifically reviewed by

Jonathan Clinthorne, PhD  Human Nutrition

October 20, 2022

Low Carb One-Pot Dishes for Fall

Embrace the flavors of the Mediterranean with these delicious, low carb one-pot dishes.

There’s nothing more comforting and delicious than a creamy one-pot dish when the temperature comes down and the leaves start falling. Yet, these cozy meals are often rice-based, and while rice is a good source of fiber, one cup of cooked brown rice has about 50 grams of carbs, and a cup of cooked white rice has about 53 grams of carbs, which is a lot for your low carb lifestyle. On the other hand, one cup of cauliflower rice only has about 3 grams of carbs.

Mediterranean-Inspired Low Carb One-Pot Dishes  

When you swap rice for cauliflower rice, these quick and easy one-pot dishes are naturally low in carbs. They are inspired by the flavors of the Mediterranean, including olives, feta and saffron.

One-Pot Portuguese-Inspired Cauliflower Rice and Chicken

Portugal is the inspiration for this chicken and rice dish, which uses rotisserie chicken, a budget-friendly and convenient option that is perfect for busy weeknights. In addition to chicken, you have soppressata, a pork salami seasoned with salt, dried chili peppers, black peppercorn and red wine. Kalamata olives add a bit of briny flavor, red bell pepper brings freshness, and it is all infused with saffron, which permeates the dish with a bright, yellow color and earthy, slightly sweet flavor.

Mediterranean Cauliflower Rice with Olives

This plant-based dish features crisp broccoli florets, and Castelvetrano olives, which are grown in Sicily and boast a buttery-sweet flavor, bright green color and crisp, meaty texture. Pickled red onions and red pepper flakes add a bite, and it is all combined with feta cheese and cauliflower rice and drizzled with a sauce of lime, tahini and olive oil.

6 Keto-Friendly and Low Carb Swaps for Rice



Colette Heimowitz, M.Sc.

Vice President of Nutrition & Education

Colette Heimowitz, M.Sc. is a former Director of Nutrition at The Atkins Center for Complementary Medicine in New York City. With 20+ years of experience as a nutrition expert, the NY Times best-selling author is the current Vice President of Nutrition & Education at Simply Good Foods Company.

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