Creamy Chicken and Cauliflower
Description:
This creamy chicken and cauliflower recipe is a comforting, low-carb one-pan dish perfect for weeknight dinners. Tender chicken breast pieces are seared until golden, then simmered with roasted cauliflower in a velvety garlic-parmesan cream sauce. It’s rich, satisfying, and surprisingly light with a great balance of protein and fiber.
Ingredients (Serves 4)
For the chicken:
500g boneless, skinless chicken breasts (sliced into strips)
1 tsp olive oil
1/2 tsp salt
1/2 tsp black pepper
1/2 tsp paprika
1/2 tsp garlic powder
Fr the cauliflower:
1 medium head cauliflower (cut into small florets)
1 tbsp olive oil
Salt & pepper to taste
For the creamy sauce:
1 tbsp olive oil
3 cloves garlic (minced)
1 cup milk (or unsweetened almond milk)
1/2 cup low-fat cream (or Greek yogurt)
1/3 cup grated parmesan
1 tbsp cream cheese (optional for extra creaminess)
1/2 tsp dried thyme or Italian herbs
Salt and pepper to taste
Fresh parsley for garnish (optional)
Instructions
Step 1: Roast the cauliflower
Preheat oven to 200°C (390°F).
Toss cauliflower florets in 1 tbsp olive oil, salt, and pepper.
Spread on a baking tray and roast for 20–25 minutes, flipping halfway until golden brown and tender.
Step 2: Cook the chicken
While cauliflower roasts, season chicken strips with salt, pepper, paprika, and garlic powder.
Heat 1 tsp olive oil in a skillet over medium-high heat.
Sear chicken for 5–6 minutes, turning once, until browned and cooked through. Remove and set aside.
Step 3: Make the creamy sauce
In the same skillet, melt 1 tbsp butter over medium heat.
Add garlic and sauté for 30 seconds until fragrant.
Stir in milk and cream. Bring to a gentle simmer.
Add cream cheese (if using), parmesan, herbs, and salt and pepper.
Stir until smooth and thickened slightly – about 3–5 minutes.
Step 4: Combine
Return cooked chicken and roasted cauliflower to the skillet.
Toss gently to coat in the sauce.
Simmer for 2–3 minutes to heat through.
Garnish with chopped parsley and serve hot.
Total Time
Step Time
Prep time 10 minutes
Roasting cauliflower 25 minutes
Cooking chicken + sauce 15 minutes
Total Time 40–45 min
Nutritional Info (Per Serving – 1/4 of recipe)
Calories: 370 kcal
Protein: 36g
Carbs: 11g
Fiber: 4g
Fat: 20g
Saturated Fat: 7g
Sugar: 5g
Net Carbs: 7g
Calcium: 180mg
Iron: 2.1mg
Low-carb, gluten-free, and keto-friendly.
Questions & Answers
Q: Can I use frozen cauliflower?
A: Yes, but roast it straight from frozen for best texture, and extend roasting time by 5–10 minutes.
Q: What can I use instead of cream?
A: You can use Greek yogurt, coconut cream (for dairy-free), or cashew cream.
Q: Can I make it ahead?
A: Yes, it keeps well in the fridge for 3 days. Reheat gently on the stove or microwave, adding a splash of milk if needed.
Q: What to serve it with?
A: It’s great on its own, or served with a side of quinoa, brown rice, mashed potatoes, or a simple green salad.
Q: Can I make it vegetarian?
A: Yes! Replace chicken with t
ofu, mushrooms, or chickpeas