, nutritional review by Jill Wallentin
in Recipes, Dinner, Meal Hot “honey” chicken bowls with crispy cauliflower
Ingredients
- 1¾ lbs 800 g boneless chicken thighs boneless, skinless chicken thighs, cut into bite-sized pieces or chicken breastchicken breasts
- 1 tbsp 1 tbsp avocado oil
- 1 tsp 1 tsp smoked paprika powder
- 1 tsp 1 tsp garlic powder
- ½ tsp ½ tsp onion powder
- ½ tsp ½ tsp salt
- ¼ tsp ¼ tsp ground black pepper
- ½ cup 120 ml sugar-free syrup
- 1½ tbsp 1½ tbsp chili crisp oil
- 1 tsp 1 tsp cider vinegar
- 1½ lbs 650 g cauliflower florets, cut into evenly sized pieces or broccoli
- 2 tbsp 2 tbsp avocado oil
- 1 tsp 1 tsp garlic powder
- ½ tsp ½ tsp smoked paprika powder
- ½ tsp ½ tsp salt
- ¼ tsp ¼ tsp ground black pepper
- 8 oz. (3¼ cups) 230 g (800 ml) red cabbage finely shredded or green cabbage
- 1 tbsp 1 tbsp cider vinegar or lime juice
- ¼ tsp ¼ tsp salt to taste
- 1⁄8 tsp 1⁄8 tsp ground black pepper to taste
- 2 tbsp 2 tbsp scallion slicedscallions sliced
Instructions
- Prepare the cauliflower: Toss the cauliflower florets with avocado oil, garlic powder, smoked paprika, salt, and black pepper until evenly coated.
- Arrange the cauliflower in a single layer in the air fryer basket, leaving space between the florets. Air fry at 400°F (200°C) for approximately 5 minutes, shaking halfway through, until lightly browned with crisp edges and tender centers. Work in batches if needed. Transfer to a plate and leave uncovered to preserve the crispness.
- Prepare the chicken: Pat the chicken dry with paper towels and cut into bite-sized pieces. Toss with avocado oil, smoked paprika, garlic powder, onion powder, salt, and black pepper.
- Arrange the chicken in a single layer in the air fryer basket. Air fry at 400°F (200°C) for approximately 10–14 minutes, shaking halfway through and working in batches if needed. The chicken is done when lightly browned and the thickest pieces reach an internal temperature of 165°F (74°C).
- Make the hot "honey" sauce: Meanwhile, pour the fiber syrup into a small saucepan and warm gently over low heat until it becomes slightly more fluid. Do not boil.
- Stir in the apple cider vinegar to balance the sweetness. Add the sugar-free crispy chili oil and stir for approximately 1 minute until well combined. Remove from the heat. The sauce will thicken to a honey-like consistency as it cools.
- Glaze the chicken: Toss the cooked chicken with the hot "honey" sauce until evenly coated, reserving some sauce for drizzling.
- Prepare the slaw: Just before serving, toss the shredded red cabbage with apple cider vinegar or lime juice. Season with salt and black pepper to taste.
- Assemble the bowls: Divide the glazed chicken, crispy cauliflower, and red cabbage slaw among serving bowls. Garnish with sliced green onions and drizzle with the reserved hot "honey" sauce.
Recipe notes and tips
What is hot honey chicken?
Hot honey chicken is a popular sweet-and-spicy dish featuring juicy chicken coated in a glaze traditionally made with honey and chili peppers or hot sauce.
This low carb version uses erythritol or low carb fiber syrup instead of honey. Served with crispy cauliflower and fresh red cabbage, it's a delicious alternative to traditional hot honey chicken bowls.
Can I use fiber syrup instead of erythritol?
Absolutely! Low carb fiber syrup is a great alternative if you prefer a thicker, stickier glaze with a consistency closer to traditional honey.
Unlike erythritol, fiber syrup doesn't have the same tendency to crystallize as it cools.
Choose a fiber syrup without added sugar and check the nutrition label, as carbohydrate content and sweetness can vary between brands.
Since fiber syrup already contributes thickness, you may need less xanthan gum to achieve your preferred consistency.
How do I make the hot “honey” sauce smooth?
Combine the water and erythritol or fiber syrup in a saucepan and warm gently, stirring until well combined.
Sprinkle the xanthan gum gradually over the liquid while whisking continuously to prevent lumps. Allow the sauce to rest briefly so it can thicken.
If the sauce becomes too thick, whisk in a little warm water until it reaches your preferred consistency.
For the best texture, toss the chicken with the sauce while it's still warm.
Can I adjust the sweetness?
Absolutely! This version has a mild sweetness that balances the hot sauce and chili flakes without overpowering the savory flavors.
If you prefer a sweeter glaze, add a little more erythritol or fiber syrup to taste.
Keep in mind that erythritol can crystallize as it cools, so the sauce is best served warm when using this sweetener.
Can I adjust the spiciness?
For a milder sauce, reduce the red pepper flakes and choose a mild hot sauce.
For extra heat, add more red pepper flakes or a dash of your favorite chili sauce.
You can also replace the hot sauce with our sugar-free crispy chili oil. Two tablespoons add a delicious chili kick and extra depth of flavor.
Can I use chicken breast instead of chicken thighs?
Yes! Boneless, skinless chicken breasts work well in this recipe.
Cut them into evenly sized pieces and adjust the cooking time as needed. Chicken breast is leaner than chicken thighs and can dry out more easily, so avoid overcooking.
The chicken is ready when the thickest pieces reach an internal temperature of 165°F (74°C).
How do I keep the cauliflower crispy?
For the best texture, cut the cauliflower into evenly sized florets and dry them thoroughly before tossing with the oil and seasonings.
Arrange the florets in a single layer in the air fryer basket without overcrowding. Cooking in batches allows the hot air to circulate and helps the edges become crisp.
Avoid covering the cooked cauliflower, as trapped steam can soften it.
For maximum crispness, add the cauliflower to the bowls just before serving and keep the sauce on the chicken rather than tossing everything together.
Can I make this recipe in the oven?
Absolutely! Both the chicken and cauliflower can be baked instead of air-fried.
For the chicken: Preheat the oven to 425°F (220°C). Arrange the seasoned chicken pieces in a single layer on a parchment-lined baking sheet. Bake for approximately 18–22 minutes, depending on their size, until cooked through and the internal temperature reaches 165°F (74°C).
For the cauliflower: Spread the seasoned florets in a single layer on a large baking sheet. Roast at 425°F (220°C) for approximately 25–30 minutes, turning halfway through, until browned with crisp edges and tender centers.
If cooking both at the same time, use separate baking sheets to prevent overcrowding and allow each ingredient to cook properly.
Can I use another vegetable instead of cauliflower?
Yes! Broccoli is an excellent alternative and develops deliciously crisp edges when air-fried or roasted.
You can also try Brussels sprouts, cut in half, or a combination of cauliflower and broccoli.
Adjust the cooking time depending on the size and type of vegetables.
Can I use green cabbage instead of red cabbage?
Definitely! Green cabbage works just as well and provides the same refreshing crunch.
You can also use a mixture of red and green cabbage for extra color or add a little shredded carrot if your carb allowance permits.
The vinegar or lime juice adds acidity that balances the sweetness and heat of the chicken.
Can I make the hot “honey” sauce ahead?
Yes! Prepare the sauce in advance and store it in an airtight container in the refrigerator.
If using erythritol, gently reheat the sauce before using, stirring well and adding a splash of water if needed to dissolve any crystals.
Fiber syrup generally maintains a smoother consistency when chilled, although the sauce may still thicken.
Is this recipe good for meal prep?
Absolutely! Prepare the chicken, cauliflower, and sauce ahead of time and store them separately from the cabbage slaw.
For the best texture, reheat the chicken and cauliflower in the air fryer or oven, then toss the chicken with the warmed sauce.
Dress the cabbage just before serving to keep it fresh and crunchy.
Storage and leftovers
Store leftover chicken, cauliflower, sauce, and cabbage separately in airtight containers in the refrigerator for up to 3–4 days.
Reheat the chicken until piping hot and the internal temperature reaches 165°F (74°C). For the best texture, reheat the cauliflower in the air fryer rather than the microwave.
Gently reheat the sauce in a saucepan, stirring well and adding a little water if needed.
