Chicken and Cauliflower Rice Bowl
A wholesome yet bold fusion of Mediterranean freshness and smoky BBQ flavor. This vibrant cauliflower rice bowl features juicy marinated chicken brushed with sweet-tangy BBQ sauce, nestled alongside crisp vegetables, briny olives, and creamy feta—all over a bed of garlicky cauliflower rice. It’s low-carb, meal-prep friendly, and packs a punch of flavor in every bite.
Time
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
For the Chicken:
2 boneless, skinless chicken breasts (sliced or halved if thick)
2 tbsp olive oil
1 tbsp lemon juice
2 garlic cloves, minced
1 tsp dried oregano
½ tsp ground cumin
½ tsp paprika
Salt and pepper, to taste
3–4 tbsp BBQ sauce (plus more for serving, if desired)
For the Cauliflower Rice:
1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
1 tbsp olive oil
1 garlic clove, minced
Salt and pepper, to taste
Bowl Toppings:
½ cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, thinly sliced
¼ cup Kalamata olives, pitted and halved
¼ cup crumbled feta cheese
2 tbsp chopped fresh parsley
Lemon wedges, for serving
Instructions
1. Marinate the Chicken:
In a bowl, whisk olive oil, lemon juice, garlic, oregano, cumin, paprika, salt, and pepper. Coat the chicken thoroughly and marinate for 15–30 minutes (or up to 2 hours in the fridge).
2. Grill the Chicken:
Heat a grill pan or skillet over medium heat. Grill the chicken 5–6 minutes per side, until golden and cooked through. In the final minute, brush BBQ sauce on both sides and let it caramelize slightly. Remove, let rest, then slice.
3. Make the Cauliflower Rice:
If using whole cauliflower, pulse florets in a food processor until they resemble rice. In a large skillet, heat olive oil over medium heat. Sauté garlic for 30 seconds, then stir in the cauliflower rice. Cook for 5–7 minutes until tender. Season with salt and pepper.
4. Assemble the Bowls:
Layer cauliflower rice in bowls. Top with sliced BBQ chicken, cherry tomatoes, cucumber, red onion, olives, and feta. Sprinkle with parsley and serve with lemon wedges. Drizzle extra BBQ sauce if desired.
Tips
Pre-riced cauliflower can save time—look for it fresh or frozen.
Let chicken rest after cooking so juices redistribute and stay tender.
Make it ahead: Store all components separately and assemble when ready to eat.
Use a meat thermometer: Cook chicken to an internal temp of 165°F (74°C).
Caramelize the BBQ sauce just slightly—too long and it may burn.
Variations
Swap proteins: Use grilled shrimp, lamb, or chickpeas for a vegetarian version.
Make it spicy: Use a spicy BBQ sauce or add crushed red pepper to the marinade.
Go grainy: Sub cauliflower rice with quinoa or couscous if carbs aren’t a concern.
Add hummus or tzatziki: A dollop on the side adds creaminess and authentic Mediterranean flavor.
Use different veggies: Bell peppers, artichoke hearts, or roasted zucchini work great.
Q&A
Q: Can I make this with leftover chicken?
A: Yes! Toss leftover grilled or rotisserie chicken in BBQ sauce and warm before adding to the bowl.
Q: How long does this bowl last in the fridge?
A: Up to 4 days if stored in an airtight container. Keep toppings and chicken separate for best texture.
Q: Is this recipe gluten-free?
A: Yes, just ensure your BBQ sauce is labeled gluten-free.
Q: Can I freeze cauliflower rice?
A: Yes. Cooked or uncooked cauliflower rice freezes well for up to 2 months.
Nutrition (Per Serving – approx.)
Calories: 370
Protein: 30g
Carbs: 14g
Fiber: 5g
Fat: 22g
Sugar: 6g
(Values vary based on BBQ sauce and feta brand used.)
Conclusion
This Chicken and Cauliflower Rice Bowl combines the light, fresh flavors of the Mediterranean with the rich smokiness of BBQ—resulting in a bold, healthy, and satisfying dish. Whether you’re low-carb, meal prepping, or just hungry for something vibrant and delicious, this bowl checks all the boxes. Fresh veggies, zesty herbs, smoky chicken, and creamy feta come together to make each bite nourishing and crave-worthy.