Shawarma chicken bowls
Keto main + family starch · 4 servings · US measures · 14 min active per base batch per four-serving batch
Total time: 40 min
Shawarma-spiced chicken, cauliflower and lemon yogurt.
Heat one separate starch while roasting; optional rack swap.
The listed pan and basket capacity, cook times, and thermometer endpoint are for four servings.
Ingredients are scaled; keep food thickness, spacing, settings and safe endpoints fixed. Timings assume the four-serving batch and specified shortcuts. More food can require additional batches.
These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.
Read left to right. Each merged cell acts on the ingredient rows feeding into it. Parallel branches stay separate until plating.
| Warm the family side per package near the end of cooking; serve separately. | |||
150g Cucumberdiced | Prepare cucumber and greens. | Plate shawarma bowls: greens, cucumber, cooked chicken and cauliflower, yogurt sauce and remaining lemon. | |
|---|---|---|---|
142g Salad greenswashed, ready to eat · Buy by scaled edible weight. | |||
120g Plain strained Greek yogurtplain, strained · At least 9 g protein and no more than 4 g total carbs per 100 g. | Mix yogurt sauce. | ||
¼ tsp Garlic powder | |||
pinch of Fine salt | |||
15g Lemon juiceunsweetened | |||
454g Cauliflower floretsabout 1 inch across | Toss cauliflower with oil and spices on its own 18×13-inch pan. | Heat oven to 425°F on bake. Roast both pans for 18–23 min, until chicken reaches 165°F and cauliflower is tender. | |
14g Olive oil | |||
2g Ground cumin | |||
1g Smoked paprika | |||
1g Garlic powder | |||
¼ tsp Ground turmeric | |||
⅛ tsp Ground cinnamon | |||
to taste Black pepper | |||
½ remaining (5g total) Fine salt | |||
680g Boneless skinless chicken thighsraw, thawed, cut into 1-inch pieces | Toss chicken with oil and spices on its own 18×13-inch pan. | ||
14g Olive oil | |||
2g Ground cumin | |||
1g Smoked paprika | |||
1g Garlic powder | |||
¼ tsp Ground turmeric | |||
⅛ tsp Ground cinnamon | |||
to taste Black pepper | |||
½ remaining (5g total) Fine salt | |||
15g Lemon juiceunsweetened | |||
Ingredients
- 680g Boneless skinless chicken thighsraw, thawed, cut into 1-inch pieces
- 454g Cauliflower floretsabout 1 inch across
- 27g Olive oil
- 4g Ground cumin
- 2g Smoked paprika
- 3g Garlic powder
- 2g Ground turmeric
- ¼ tsp Ground cinnamon
- 5g Fine salt
- to taste Black pepper
- 120g Plain strained Greek yogurtplain, strained · At least 9 g protein and no more than 4 g total carbs per 100 g.
- 30g Lemon juiceunsweetened
- 150g Cucumberdiced
- 142g Salad greenswashed, ready to eat · Buy by scaled edible weight.
Separate family starch · 4 diners
320g Cooked rice
fully cooked, ready to heat · About ½ cup per non-keto diner; heat ready-cooked rice. Buy at least 320 g for four.
Before you start
- Oven at 425°F on bake
- Two 18×13-inch half-sheet pans
- Instant-read thermometer
- Microwave for ready-to-eat family rice or briefly warmed pita, if serving non-keto diners
Prepare cold sides first. Keep raw-poultry tools separate; use clean serving utensils. Probe more than one thick piece. A timer is not a doneness test.
Cook
- Prepare
Heat the oven to 425°F. Prepare cucumber and greens. Mix yogurt with its garlic, a pinch of salt and half the lemon juice. Toss cauliflower and chicken with their own oil and spice portions and half the remaining salt on separate 18×13-inch pans.
- Cook
Roast for 18–23 minutes, checking the largest chicken pieces for 165°F and cauliflower for tenderness. If your oven browns unevenly, swap racks halfway.
- Finish
Near the end of roasting, if serving non-keto diners, microwave ready-to-eat rice or briefly warm the chosen pita according to its package. Assemble greens, cucumber, chicken and cauliflower. Add the prepared yogurt sauce and remaining lemon. Put starch on family plates only.
Where your attention goes
- Preheat and load · 10–12 min
Prepare cold sides and seasoned yogurt sauce first; split remaining spice oil between cauliflower and chicken.
- Roast · 18–23 min
Check largest chicken pieces for 165°F and cauliflower for browned edges and tenderness; optional rack swap if browning unevenly. Heat ready family starch near serving.
- Finish · 2 min
Assemble with prepared yogurt sauce and remaining lemon; starch on family plates only.
Stages can overlap. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.
Why this works
Warm spices coat small chicken pieces and cauliflower; cold lemon yogurt balances them.
- Cut chicken into 1-inch pieces; no marinade wait.
- Keep ready-to-eat greens away from raw-poultry tools.
Nutrition per serving
Calories: 339 kcal; protein: 39.7 g; total carbs: 11.6 g; fiber: 3.8 g; net carbs: 7.8 g
Per adult: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis.
- Selenium
- 44 mcg · 80% DV
- Vitamin C
- 60 mg · 67% DV
- Niacin (B3)
- 10 mg · 65% DV
- Vitamin B6
- 1.1 mg · 63% DV
- Vitamin K
- 70 mcg · 58% DV
- Cholesterol
- 163 mg · 54% DV
- Vitamin B12
- 1.2 mcg · 50% DV
- Riboflavin (B2)
- 0.5 mg · 40% DV
- Phosphorus
- 437 mg · 35% DV
- Folate
- 128 mcg DFE · 32% DV
- Zinc
- 3.5 mg · 31% DV
- Sodium
- 648 mg · 28% DV
- Choline
- 153 mg · 28% DV
- Copper
- 0.2 mg · 24% DV
- Vitamin A
- 210 mcg RAE · 23% DV
- Thiamin (B1)
- 0.3 mg · 22% DV
- Potassium
- 993 mg · 21% DV
- Total fat
- 15 g · 19% DV
- Iron
- 3.4 mg · 19% DV
- Manganese
- 0.4 mg · 19% DV
- Magnesium
- 76 mg · 18% DV
- Saturated fat
- 3.4 g · 17% DV
- Vitamin E
- 1.7 mg · 11% DV
- Calcium
- 104 mg · 8% DV
Listed allergens: milk. Check purchased labels and cross-contact.
First-cook checks
- Family starch adds calories and carbs only to the plates that receive it.
- Check every packaged ingredient label for additional allergens; this data is not an allergy guarantee.
Leftovers
Refrigerate in shallow containers within two hours, or one hour above 90°F. Use within 3–4 days or freeze; reheat to 165°F. Keep cold greens and yogurt separate.
Sources
- USDA FoodData Central source data
https://fdc.nal.usda.gov/download-datasets/ - FoodSafety.gov safe minimum temperatures
https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures - USDA poultry handling guidance
https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/poultry/chicken-farm-table
These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported.