chicken and cauliflower recipes
Easy Sheet Pan chicken and cauliflower recipes- One Pan Meal. Enjoy baked chicken and cauliflower with this simple cauliflower sheet pan dinner!
Ingredients
Base Ingredients:
- 1.5 lbs 680g boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- 1 medium head cauliflower cut into florets (or 4 cups pre-cut)
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp garlic powder
Optional Add-Ins:
- 1 tbsp lemon juice + zest for brightness
- ½ tsp smoked paprika for depth
- ¼ cup grated Parmesan for crispiness
- 1 cup diced zucchini or bell peppers for extra veggies
Substitutions:
- Chicken: Swap breasts for thighs or use tofu for vegetarian.
- Oil: Avocado or melted coconut oil work too.
- Spices: Try curry powder cumin, or Italian seasoning.
Instructions
- Prep: Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Season: In a large bowl, toss chicken and cauliflower with olive oil, salt, pepper, and garlic powder.
- Arrange: Spread in a single layer on the sheet pan (don’t overcrowd).
- Roast: Bake 20–25 minutes, flipping halfway, until chicken reaches 165°F (74°C) and cauliflower is golden.
- Finish: Sprinkle with Parmesan or lemon juice if desired.
Stir-Fry Variation:
- Cook Chicken: Heat 1 tbsp oil in a skillet over medium-high. Sear chicken 5–6 minutes until browned. Remove.
- Cook Cauliflower: Add 1 tbsp oil, cauliflower, and 2 tbsp water. Cover and steam 5 minutes.
- Combine: Return chicken to pan, add soy sauce or teriyaki, and stir-fry 2 more minutes.
Notes
📊 Nutrition Facts (Per Serving)
Nutrient Amount
Calories 380 kcal
Fat 18g
Saturated Fat 4g
Protein 34g
Carbohydrates 22g
Fiber 6g
Sugar 5g
Sodium 620mg