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KFC Famous Bowls Copycat Recipe

Mashed potatoes, sweet corn, gravy, cheese, and crispy chicken all stuffed into a bowl. That’s the genius mixture of the KFC Famous Bowl. They’re amazing but as you’d expect from a lineup like that, they’re not the healthiest meal option around town.

The original KFC Famous Bowl has 720 calories, 26 grams of protein, 79 grams of carbs, and 34 grams of fat. While this recipe makes two copycat bowls, I’ll combine their macros for comparison, bringing the total to 600 calories, 48 grams of protein, 52 grams of carbs, and 22 grams of fat. So, if you eat this recipe in its entirety, you’ll still save 120 calories and gain an additional 22 grams of protein. Nice.

low carb KFC bowls recipe

How to Make a Lower Carb KFC Famous Bowl

If you’re familiar with low carb recipes, especially in the mashed potatoes replacement arena, you can probably guess one of the key ingredients—cauliflower. Before you curse my name and run for the hills, I promise these are ridiculously easy to make, combining frozen cauliflower rice with butter and pepper. That’s it.

And if you absolutely hate cauliflower, I’ll include a few potential swaps in the recipe notes below.

Mashed Cauliflower

I prefer using frozen cauliflower for multiple reasons but in this case, it’s super easy to remove most of the moisture from the cauliflower. You can pop it in the microwave, drain, and squeeze the daylights out of the bag to wring out the remaining moisture. No cheesecloth or fancy strainers necessary.

cauliflower mashed potatoes

Then it’s as simple as adding some butter and pepper before blending to make mashed fauxtatoes.

Side note: You can find pre-made mashed cauliflower in most stores these days. For those that don’t like cauliflower, I always recommend using a blend of potatoes and cauliflower to hide it. Check out my ground beef with mashed potatoes and gravy for an example.

Corn, Gravy, and Cheese

You know I like to keep things simple. Well, unless you’re new around here. In that case, welcome! I like to make recipes with ingredient lists I can count on one hand. It’s nice to have you here. 

I opted for a gravy straight out of the jar, canned corn, and reduced fat shredded cheddar cheese. As always, you can use fresh corn, shred your own cheese, and make your own gravy if you prefer. You won’t hurt my feelings.

how to make KFC Bowls healthier

Low Carb Spicy Popcorn Chicken

I used my low carb spicy popcorn chicken for these bowls, but you’re more than welcome to use any popcorn chicken or bite-sized chicken product you’d like. That said, the macros, flavor, and crunch of my popcorn chicken is 2L2Q (too legit to quit). I’d highly encourage you to try it out!

Update: Perdue Farms makes a great lightly bread chicken breast chunks product. I’ve used it in recipes like my chicken and protein waffles, honey sesame chicken, and chicken parmesan pasta bake. I typically get mine at Target, but you can use my affiliate link for Perdue Farms to get 15% off and have it shipped directly to your door.

If you’re comparing popcorn chicken, the macros for my version are 105 calories, 15 grams of protein, 12 grams of carbs, and 0.3 grams of fat for eight pieces. You’ll need sixteen pieces for these low carb KFC Famous Bowls so double the numbers in your comparison.

healthy spicy popcorn chicken recipe air fryer

Side note: If you wanted to use an even lighter chicken, you could use something like my pan fried naked chicken tenders cut into pieces, air fried chicken nuggets, or cook diced chicken breast on the stovetop like in my chicken fried cauliflower rice recipe.

That covers the chicken, potatoes, and everything else. You’re all set. If you make these low carb KFC Famous Bowls, I’d love to see them. Snap a pic and tag me on Instagram @mason_woodruff or jump in my free Facebook group and share them with the crew!

how to make a kfc famous bowl

Healthier KFC Famous Bowls Copycat

Yield: 2 Bowls
Cook Time: 10 minutes
Total Time: 10 minutes

A lower calorie, lower carb recipe for the classic Famous Bowl from KFC. 



  1. Microwave the cauliflower rice for 4-5 minutes and drain any remaining liquid before adding to a food processor or blender with the butter and black pepper. 
  2. Blend until smooth like mashed potatoes. You may be able to accomplish this with a masher or really fine whisk, but it will take some work. 
  3. Open a can of corn and drain any liquid before microwaving 1/2 cup for 60-90 seconds or until warm. Measure the beef gravy and microwave for 30-60 seconds or until warm. 
  4. Add half the mashed cauliflower to a bowl before adding half the corn, gravy, and 8 pieces of popcorn chicken. Sprinkle half the shredded cheddar and repeat for the second bowl. 


Each bowl has 6 Smart Points.

If you'd like to replace the butter, coconut oil or just about any fat source will work. 

Looking for cauliflower alternatives? Give these a try for your mashed fauxtatoes:

  • Butternut squash or winter squash purees 
  • Parsnips or other tubers 
  • Mix real potatoes with cauliflower fauxtatoes. You'll never know they're there. 
  • Nutrition Information:
    Yield: 2 Bowls Serving Size: 1 Bowl
    Amount Per Serving: Calories: 300Total Fat: 11gCarbohydrates: 26gProtein: 24g

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    Dakota Stewart

    Thursday 30th of January 2020

    Fantastic WW friendly recipe! It was a great substitute for my fried chicken cravings! It was also my first time trying cauliflower potatoes and was pleasantly surprised!


    Tuesday 28th of January 2020

    This is my favorite Mason recipe! I could eat this everyday and never get sick of it! Tastes so much better than KFC and you get so much more chicken. I do have to ease up on the spice on the chicken but that's a me issue! AMAZING!!


    Thursday 5th of September 2019

    I’m still sitting at the dinner table after eating this and I had to hop on here and tell you how AWESOME they are. I’m new to using mashed cauliflower in place of potatoes, but I’m loving it! This recipe will become a staple!


    Thursday 10th of January 2019

    Such a delicious variation of KFC’s famous bowl. I used to scarf down these bad boys like it was my job. Now that I’m a conscious eater, I was super excited to try an old favorite I wouldn’t feel guilty about. Nail on the head! I liked the cauliflower mash for myself, but subbed it out for real mash potatoes for my hubby who can’t stand cauliflower. It was picky husband and kid approved. Thanks Mason!

    Kelcie Baker

    Wednesday 9th of January 2019

    Love this copy cat KFC bowl! The chicken is crunchy and juicy. The cauliflower mash is fluffy and flavorful. By far one of my favorite Mason creations.

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