Chicken Breast with Cauliflower Rice

Name: Chicken Breast with Cauliflower Rice
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 4 boneless chicken breasts; 2 tablespoons olive oil; 1 teaspoon garlic powder; 1 teaspoon onion powder; Salt and pepper to taste; 1 medium cauliflower, grated into rice-sized pieces; 1 tablespoon olive oil; 1 small onion, diced; 2 cloves garlic, minced; Salt and pepper to taste; Fresh parsley for garnish

Highlighted under: Fresh Kitchen Favorites

A healthy and delicious alternative to traditional rice dishes, this chicken breast with cauliflower rice is perfect for a light meal without sacrificing flavor.

Created by

Stella Cameron

Last updated on 2025-12-25T16:58:02.144Z

This dish combines the tender juiciness of chicken breast with the nutritious goodness of cauliflower rice, making it a perfect meal for those looking to eat healthier without compromising on taste.

Why You Will Love This Recipe
Low-carb alternative that’s still satisfying and filling
Packed with protein and nutrients for a healthy meal
Quick and easy to prepare, perfect for busy weeknights

A Light and Flavorful Meal

Chicken breast with cauliflower rice is an excellent choice for those looking to enjoy a nutritious meal without the heaviness of traditional rice. The combination of juicy chicken and flavorful cauliflower provides a satisfying dish that feels indulgent yet remains light. The cauliflower rice acts as a perfect canvas, absorbing the spices and flavors from the chicken, making every bite a delightful experience.

This recipe shines in its simplicity, using minimal ingredients to create maximum flavor. The olive oil adds a richness, while the garlic and onion powders infuse the chicken with aromatic notes. As the cauliflower cooks, it develops a slightly nutty flavor that complements the chicken beautifully, making it an excellent choice for a weeknight dinner.

Nutritional Benefits

Choosing cauliflower rice over traditional rice significantly reduces the carbohydrate content of your meal. This makes it an ideal option for those following a low-carb or ketogenic diet. Additionally, cauliflower is packed with vitamins C, K, and B6, as well as fiber, which promotes digestive health. By swapping in cauliflower, you’re not just cutting carbs; you’re enhancing the nutrient profile of your meal.

Furthermore, chicken breast is a fantastic source of lean protein, which is essential for muscle repair and growth. It's low in fat and high in nutrients, making it a staple in healthy eating plans. This dish ensures that you’re fueling your body with quality ingredients while keeping your calorie intake in check.

Perfect for Meal Prep

One of the standout features of this chicken breast with cauliflower rice recipe is its meal prep potential. You can easily double or triple the ingredients to make multiple servings, which can save you time during busy weeks. Store the chicken and cauliflower rice in separate containers, and you’ll have ready-to-eat meals that only require reheating before serving.

When properly stored in airtight containers, both the chicken and cauliflower rice can last in the refrigerator for up to four days. This makes it easy to maintain a healthy eating routine without the stress of cooking every day. Just grab a portion and enjoy a nutritious meal in minutes!

Ingredients

For the Chicken

4 boneless chicken breasts
2 tablespoons olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste

For the Cauliflower Rice

1 medium cauliflower, grated into rice-sized pieces
1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
Salt and pepper to taste
Fresh parsley for garnish

Instructions

Prepare the Chicken

Season the chicken breasts with garlic powder, onion powder, salt, and pepper. Heat olive oil in a skillet over medium heat and cook the chicken for about 6-7 minutes on each side or until fully cooked.

Make the Cauliflower Rice

While the chicken is cooking, heat olive oil in another skillet over medium heat. Add the diced onion and sauté until translucent. Stir in the cauliflower rice, garlic, salt, and pepper. Cook for about 5-7 minutes until the cauliflower is tender.

Serve

Once the chicken is cooked, let it rest for a few minutes before slicing. Serve the chicken over the cauliflower rice and garnish with fresh parsley.

Pro Tips

For added flavor, try marinating the chicken in lemon juice and herbs for a few hours before cooking.

Cooking Tips

To ensure your chicken breasts remain juicy and flavorful, consider marinating them for at least 30 minutes before cooking. A simple marinade of olive oil, lemon juice, and herbs can elevate the taste profile significantly. Additionally, using a meat thermometer can help you achieve perfectly cooked chicken, as it should reach an internal temperature of 165°F.

When preparing the cauliflower rice, make sure to pulse the cauliflower in a food processor until it resembles rice-sized grains. This helps to achieve a uniform texture that cooks evenly. Also, avoid overcooking the cauliflower to maintain its slight crunch and prevent it from becoming mushy.

Variations to Try

Feel free to customize this recipe to suit your taste preferences. Adding spices such as paprika or cayenne can introduce a bit of heat, while fresh herbs like thyme or rosemary can enhance the aroma. For added texture, consider folding in some sautéed bell peppers or spinach into the cauliflower rice for a colorful and nutritious boost.

If you're looking for a different protein option, this dish can easily be adapted to include turkey breast or even tofu for a vegetarian version. The cooking method remains the same, allowing you to enjoy a variety of flavors while still keeping the meal healthy and satisfying.

Questions About Recipes

→ Can I use frozen cauliflower rice?

Yes, frozen cauliflower rice can be used and is a convenient option.

→ What other vegetables can I add to the cauliflower rice?

Feel free to add bell peppers, peas, or carrots for extra flavor and nutrition.

→ Can I grill the chicken instead of frying?

Absolutely! Grilling the chicken will add a nice smoky flavor.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.