chicken and cauliflower rice

Chicken and cauliflower rice is low carb, gluten-free and whole30 approved. This mouthwatering dish features juicy, flavorful chicken with the perfect seasonings and nutritious cauliflower rice! Plus, you can whip it up in just 30 minutes.

Course dinner, Lunch, Main Course

Cuisine American

Keyword Cauliflower Rice, Chicken, low-carb dinner, one-pan meal, paleo, Skillet Recipe, whole30 recipe

Prep Time 15

Cook Time 15

Marinade time 14

Total Time 30

Servings people

Calories 222kcal

Author Olivia Ribas

Ingredients

For the Chicken

6 boneless skinless chicken thighs
1 teaspoon dried oregano
½ tablespoon paprika
1 teaspoon garlic powder
½ teaspoon chilli powder
½ teaspoon cumin
Salt and black pepper
2 tablespoons olive oil

For the Cauliflower Rice

1 medium cauliflower head cut into florets
1 cup onion chopped
4 garlic cloves minced
1/4 cup chicken broth
1 tablespoon hot sauce any you prefer
½ cup fresh chopped parsley
1 tablespoon lemon juice

US Customary - Metric

Instructions

In a large bowl, arrange chicken thighs and sprinkle with all the seasonings (except olive oil). Mix everything well and marinate for 15-30 minutes (or over night).
While marinating chicken, make cauliflower rice by pulsing the cauliflower florets in a food processor for about 25-30 seconds until you obtain a rice-like consistency. Set aside.
In a large skillet, add olive oil over medium-high heat. When the pan smokes just a bit, it’s a sign that it’s properly heated. Place the chicken in the skillet, reduce the heat to medium and cook for about 4 – 5 minutes on each side or until chicken reaches 165°F (75°C). Set chicken aside on a plate.
In the same pan, add garlic and onion and sauté for 1 minute until the onions become golden brown. Add the hot sauce and mix well. Add the riced cauliflower and mix everything together. Pour the chicken stock over the cauliflower rice add parsley and lemon juice. Cook for 2 or 3 minutes until the cauliflower gets tender. Adjust seasoning as needed. Return chicken thighs over cauliflower rice and reheat quickly. Enjoy!

Video

Notes

Adapted from Eat Well 101.
You can buy riced cauliflower to save time.
The longer you marinate the chicken, the more flavorful it will be.
When you add the chicken to the hot skillet, avoid moving it around until ready to flip.
I recommend using a meat thermometer so you know when chicken is done.
To store: Store chicken in the fridge for up to 4 days.
To reheat: Reheat the chicken and cauliflower rice in the microwave until heated through.
To freeze: I would recommend only freezing the chicken as the vegetables won’t hold up well. Freeze the chicken in a freezer-safe bag or container for up to 3 months.

Nutrition