Chicken and Cauliflower Rice

Why You’ll Love This Recipe

This recipe is quick, nutritious, and full of flavor. It’s naturally low in carbs, gluten-free, and can be adapted for Whole30, keto, or paleo diets. The cauliflower rice absorbs all the savory juices from the chicken and seasonings, making every bite delicious. Best of all, it’s a one-pan wonder—meaning less cleanup and more time to enjoy your meal.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Boneless, skinless chicken breasts or thighs
• Olive oil or avocado oil
• Garlic
• Onion
• Riced cauliflower (store-bought or homemade)
• Bell peppers or other vegetables (optional)
• Chicken broth or water
• Paprika
• Salt and pepper
• Lemon juice (optional)
• Fresh herbs like parsley or cilantro for garnish

Directions

1. Season the chicken with salt, pepper, and paprika.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook until golden brown and cooked through, about 5–7 minutes per side depending on thickness. Remove from the pan and set aside.
3. In the same skillet, add more oil if needed and sauté onion until soft. Add garlic and cook for 1 minute more.
4. Stir in bell peppers or any other vegetables you’re using and cook until just tender.
5. Add the cauliflower rice and stir well. Pour in a splash of chicken broth or water to help steam the cauliflower. Cook for 5–7 minutes, stirring occasionally, until the cauliflower is tender.
6. Slice or dice the cooked chicken and return it to the skillet. Toss everything together and cook for 1–2 minutes more.
7. Finish with a squeeze of lemon juice and sprinkle fresh herbs on top before serving.

Servings and timing

This recipe serves about 4 people.
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes

Variations

• Spicy Chicken Cauliflower Rice: Add red pepper flakes or diced jalapeños for a fiery kick.
• Asian-Inspired: Use sesame oil, soy sauce, and green onions for an Asian-style twist.
• Mexican Style: Add cumin, chili powder, and a handful of black beans or corn for a Tex-Mex flavor.
• Cheesy Version: Stir in a bit of shredded cheese at the end for a creamy finish.
• Vegetarian Option: Swap the chicken for tofu or chickpeas.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or in a skillet over medium heat until hot. If the cauliflower rice seems dry, add a splash of broth or water when reheating.

FAQs

Can I use frozen cauliflower rice?

Yes, frozen cauliflower rice works great. Just thaw it slightly and cook as directed, adjusting time as needed.

What kind of chicken is best for this recipe?

Both breasts and thighs work well. Thighs are juicier, while breasts are leaner.

Can I make this recipe ahead of time?

Yes, it’s excellent for meal prep. Make a batch and store in individual containers for easy lunches or dinners.

Is this dish keto-friendly?

Yes, it’s naturally low in carbs and perfect for a keto diet.

Can I use pre-cooked chicken?

Absolutely. Just dice and add it during the last few minutes of cooking to heat through.

How do I make my own cauliflower rice?

Grate fresh cauliflower with a box grater or pulse florets in a food processor until rice-sized.

Can I freeze Chicken and Cauliflower Rice?

Yes, but note that cauliflower rice can release extra moisture when thawed. Reheat in a skillet for best texture.

What other vegetables can I add?

Broccoli, zucchini, mushrooms, spinach, or green beans are great additions.

Is this recipe gluten-free?

Yes, it contains no gluten. Just double-check broth and seasonings to be sure.

How do I keep the cauliflower rice from being mushy?

Cook it over medium heat without covering the pan, and avoid overcooking to maintain a fluffy texture.

Conclusion

Chicken and Cauliflower Rice is a delicious, healthy, and easy-to-make dish that suits a variety of dietary needs. Whether you’re cutting carbs or just looking for a quick and flavorful dinner, this recipe delivers. Customizable and made in just one pan, it’s sure to become a weeknight favorite.

Chicken and Cauliflower Rice

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Healthy Chicken Tacos are a light and flavorful take on a classic, made with seasoned lean chicken and fresh toppings like avocado, lettuce, and lime—all wrapped in soft or crispy tortillas for a satisfying and guilt-free meal.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings (about 2 tacos per person)
• Category: Main Dish
• Method: Grilled or Sautéed
• Cuisine: Mexican-Inspired
• Diet: Low Fat

Ingredients

• 1 lb boneless, skinless chicken breasts or thighs
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 8 corn or flour tortillas
• 1 avocado or 1/2 cup guacamole
• 1 cup shredded lettuce or cabbage
• 1/2 cup diced tomatoes or salsa
• 1/4 cup chopped fresh cilantro
• Lime wedges, for serving
• 1/4 cup Greek yogurt or light sour cream (optional)

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Instructions

1. In a bowl, mix olive oil, garlic powder, onion powder, cumin, chili powder, paprika, salt, and pepper to create a seasoning blend.
2. Coat the chicken with the seasoning and let marinate for at least 15 minutes.
3. Heat a skillet or grill over medium-high heat. Cook chicken for 5–7 minutes per side until fully cooked and internal temperature reaches 165°F.
4. Let the chicken rest for 5 minutes, then slice or shred.
5. Warm tortillas in a dry skillet or microwave until soft and pliable.
6. Assemble tacos: layer chicken into each tortilla, then add lettuce, tomatoes, avocado, cilantro, and a squeeze of lime.
7. Top with Greek yogurt or light sour cream if desired and serve immediately.

Notes

• Use rotisserie chicken as a shortcut—just season lightly before assembling tacos.
• To make low-carb, serve in lettuce wraps or use low-carb tortillas.
• Add hot sauce or red pepper flakes for extra heat.
• Chicken can be grilled, baked, or sautéed depending on your preference.
• Double the chicken and toppings for easy meal prep during the week.

Nutrition

• Serving Size: 2 tacos
• Calories: 380
• Sugar: 2g
• Sodium: 520mg
• Fat: 14g
• Saturated Fat: 3g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 32g
• Fiber: 4g
• Protein: 32g
• Cholesterol: 75mg