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You can literally put this 3 minute Rotel chicken together and have a quick satisfying lunch without the hassle of wondering “what’s for lunch?”.


3 Minute Rotel Chicken

I could’ve made another casserole recipe for you, but instead I wanted something quick and easy (emphasis on the word quick).

My rotel chicken creation story.  I was hungry.  I looked in the fridge.  There was leftover shredded chicken and cauliflower rice just sitting there.

Ideas starting swirling around in my head!

Why not make a single serve lunch that doesn’t take long to prepare?

That’s just what I did.  A little chicken, a scoop of cauliflower rice, Rotel and seasoning for some great flavors and a sprinkle of cheese on top.

That’s it!  Stir it up and pop it in the microwave for 3 minutes and Wala…lunch is served!


3 Minute Rotel Chicken (THM-Fuel Pull, Low Carb, Low Fat)


Can This Really Be A Fuel Pull?

Oh my, yes!  This is a lovely fuel pull for the THM.  

I always enjoy a delicious meal that fills me up without all the calories, fat and carbs!

Fuel Pulls do not have to be boring or tasteless.  

There are so many great Fuel Pull recipes out there.  Why, just the other day I enjoyed a Fuel Pull.

My FP lunch consisted of half of a Joseph’s Lavash bread, turkey breast, laughing cow cheese, mustard and lots of spinach!  

It was a keeper and I’m already craving it again!!


3 Minute Rotel Chicken (THM-Fuel Pull, Low Carb, Low Fat)


Don’t Like Spicy Food?  No Problem!

Many people love spicy foods, and there are many more who don’t touch it!

I enjoy the spicy flavors once in a while.  In this particular dish, the spice of the chilies really sets off the flavors.

If you are one who would rather not eat spicy food, try adding diced tomatoes in place of the tomatoes and green chilies.

You’ll still have a yummy, flavorful dish, but without the spice!


3 Minute Rotel Chicken (THM-Fuel Pull, Low Carb, Low Fat)


Microwave Cooking Times

Every microwave is different with their wattage and power.  My microwave is a 950 watt and cooking this for 3 minutes is perfect for me!

If you feel that 3 minutes is not long enough for the cauliflower to get done, add another minute.


Why Cauliflower Rice?

I’ve seen casserole recipes containing chicken and rice, and they look amazing.

Depending on the ingredients, these chicken rice casseroles could easily be a Crossover, and not weight loss friendly.

Enter cauliflower rice!  It’s all the rage because it can be used in a variety of ways, from pizza crust to smoothies to bread.

Cauliflower rice is a wonderful low carb option and a great rice replacement.

If you have not tried it yet, you should.  It doesn’t disappoint!

Need more ideas on how to use cauliflower rice?  Check out these ideas!


3 Minute Rotel Chicken (THM-Fuel Pull, Low Carb, Low Fat)


Let’s Get Ready To Make This 3 Minute Rotel Chicken

What ingredients you’ll need:

  • chicken
  • riced cauliflower
  • Rotel (diced tomatoes and green chilies)
  • salt
  • Italian seasoning
  • water
  • shredded cheddar cheese

When you’re done with this meal, why not make a quick microwavable dessert?  My soft ginger snap muffin in a bowl is an easy dessert to whip together!



Talk To Me

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If you try my 3 minute Rotel chicken and enjoy it, share the love!


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3 Minute Rotel Chicken (THM-Fuel Pull)

A delicious, filling Fuel Pull spicy chicken dish that takes literally 5 minutes to make!

2 minPrep Time

3 minCook Time

5 minTotal Time

Save RecipeSave Recipe


  • 1/2 cup riced cauliflower
  • 1/4 cup shredded chicken
  • 1/2 cup Rotel (diced tomatoes & green chilies)
  • 1/2 teaspoon mineral salt
  • 1/2 teaspoon Italian seasoning
  • 1 Tablespoon water
  • 2 Tablespoons shredded cheddar cheese


  1. Mix everything except cheese in a 2 cup size microwavable bowl. I use one similar to this
  2. Sprinkle cheese on top and microwave for 3 minutes.