Cauliflower Rice Bowl with Chicken (Printable Version)

Vibrant low-carb bowl with riced cauliflower, seasoned chicken, and fresh vegetables for a nutritious 30-minute meal.

# Needed Ingredients:

→ Cauliflower Rice

01 - 1 large head cauliflower (about 1.5 lbs), riced
02 - 1 tablespoon olive oil
03 - 1/4 teaspoon salt
04 - 1/4 teaspoon black pepper

→ Protein

05 - 14 oz boneless, skinless chicken breast or thighs, cut into bite-size pieces
06 - 1 tablespoon olive oil
07 - 1/2 teaspoon smoked paprika
08 - 1/2 teaspoon garlic powder
09 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper

→ Vegetables and Toppings

11 - 1 red bell pepper, diced
12 - 1 cup broccoli florets
13 - 1 cup cherry tomatoes, halved
14 - 1 avocado, sliced
15 - 2 tablespoons fresh cilantro or parsley, chopped
16 - 1/4 cup feta cheese, crumbled (optional)

→ Sauce

17 - 2 tablespoons plain Greek yogurt
18 - 1 tablespoon fresh lemon juice
19 - 1 teaspoon tahini
20 - Salt and pepper to taste

# Steps:

01 - Remove leaves and stem from cauliflower, chop into florets, and pulse in a food processor until rice-sized consistency is achieved.
02 - Heat 1 tablespoon olive oil in a large skillet over medium heat. Add riced cauliflower, season with salt and pepper, and sauté for 5 to 7 minutes until just tender. Transfer to a bowl and keep warm.
03 - In a separate bowl, toss chicken pieces with 1 tablespoon olive oil, smoked paprika, garlic powder, salt, and pepper until evenly coated.
04 - Heat a nonstick skillet over medium-high heat. Add the seasoned chicken and cook for 6 to 8 minutes, stirring occasionally, until golden and cooked through. Remove from heat.
05 - In the same skillet, quickly sauté diced bell pepper and broccoli florets for 3 to 4 minutes until just tender but still crisp.
06 - Divide warm cauliflower rice among four bowls. Top each with cooked chicken, sautéed vegetables, cherry tomatoes, avocado slices, and fresh herbs.
07 - Drizzle each bowl with yogurt-tahini sauce if desired and sprinkle with crumbled feta cheese. Serve immediately while warm.

# Expert Advice:

01 -
  • It comes together faster than ordering takeout, and you'll actually know what's in every bite.
  • The cauliflower base keeps you satisfied without the afternoon energy crash that regular rice brings.
  • Once you nail the basic formula, you can improvise with whatever vegetables are calling to you that day.
02 -
  • Overcooking the cauliflower rice turns it into a wet, sad mush—that tender stage where it still has texture is everything, and it happens faster than you'd expect.
  • The sauce is optional but genuinely transforms the bowl from good to crave-worthy; even if you only make it occasionally, learning to balance the yogurt, lemon, and tahini opens doors to other dressings.
03 -
  • Prep your vegetables the night before and you're genuinely only fifteen minutes away from a full meal, which becomes your secret weapon for busy weeknights.
  • Don't let the sauce intimidate you—if the yogurt-tahini ratio feels off, start with equal parts and adjust toward what your taste buds want; there's no single right answer.
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