Quick Mediterranean chicken with cauliflower rice is a skillet dinner that’s super easy and big on flavor.
This post has been updated with more helpful tips, new photos, and a video.
This recipe is a one-pan meal, which makes dinner super easy. I’ve prepared a free eBook of one-pan meals for you, so be sure to check out how to get your copy below!
Quick one pan meals are one of the best time-saving strategies for getting healthy meals on the table on busy weeknights. This quick one pan, Mediterranean chicken with cauliflower rice is super easy and big on flavor.
This meal was inspired by a recipe that I found in a magazine while waiting in line at the supermarket. (Tell me I’m not the only one who leafs through food magazines while waiting in line.)
But when I made the recipe at home, it wasn’t that tasty. Putting it nicely, it was pretty meh. It’s so disappointing when you try a new recipe and have high expectations, and it’s a loser.
No problem, I thought, maybe I can fix this. I tweaked it here and there and made it again. But this time, I went a little too heavy on the jalapeños. Like a five-alarm fire–hot. Please, get me another glass of water!
Tweaking and perfecting the recipe
After making this dish three times, I humbly believe I’ve hit on a superb one pan, chicken breast dinner recipe with cauliflower rice, and I’ve got to share it with you.
Tender juicy chicken is served over cauliflower rice that is tossed with sweet Spanish onions, sliced scallions and diced tomatoes.
The cauliflower rice is seasoned with oregano, lots of garlic (you know that I love garlic), smoked paprika, and sliced green olives in a tomato sauce.
It’s like a flavor party all in one pan.
Why did I choose to make this chicken with cauliflower rice?
Since rice is one of the few allowable grains on the gluten-free diet, we may tend to serve it up a lot as a side dish. Unfortunately, however, white rice doesn’t contain many nutrients and is rather high in starchy carbs.
Cauliflower, on the other hand, is considered a superfood as it’s rich in nutrients, vitamins (especially Vitamin C), minerals, and antioxidants. It’s said to help prevent cancer and boost heart health and brain health. More here.
If you’re following a paleo diet where rice is off-limits, cauliflower is the perfect replacement (and a much healthier choice too).
And the flavors in this recipe makes cauliflower rice taste amazing!
I will tell you how to make this quick and easy dish in a minute. But first, make sure to prep all of your ingredients before you start cooking because this dish comes together fast.
Dice up onion, tomatoes, scallions, cilantro, and garlic.
Pound the skinless, boneless chicken breasts with a meat tenderizer and season with salt and pepper.
Once that’s done, here’s the quick and easy way to turn cauliflower into a rice substitute. Pulse a few cauliflower florets at a time in your food processor until the cauliflower pieces are the size of rice. Transfer to a dish and set aside.
*Free printable recipe card is available at the end of the post.
Now that the cauliflower is prepared, you’re ready to start cooking. First, sear the chicken breasts in oil. I like to use avocado oil because it has a very high smoke point. You could also use olive oil, but just be sure it doesn’t smoke.
Once the chicken breasts are browned on one side transfer them to a dish.
Add some more oil and sauté the onion with a little salt in that same pan until tender.
Then you’ll add your tomato sauce, garlic, salt, pepper, paprika, oregano, and cayenne pepper (I just couldn’t resist. If you don’t want heat, you can leave the cayenne out). Stir it around scraping up all those little brown bits. Mmm.
You can just smell the wonderful combination of spices now.
Stir in the ground cauliflower incorporating the sauce and spices through and through.
Tuck the chicken breasts seared side up into the pan with the cauliflower. Pour the juices from the chicken into the pan, as well.
Now reduce the flame to medium-low, cover, and cook about 10-12 minutes until the inside temperature of the chicken registers 160℉ with a meat thermometer.
Your chicken is perfectly juicy now and done. Transfer it to a cutting board and let it cool a little before slicing.
Finally, add your tomatoes, scallions, and olives to the cauliflower in the pan and cook uncovered for 5 more minutes.
Slice chicken breast in half
Chicken breasts are a little thick so I like to slice them in half lengthwise. I also drizzle a little extra-virgin olive oil on the chicken. Serve your chicken over the cauliflower rice and garnish with cilantro.
Here’s the bonus of this dish: it’s a one skillet dinner which makes clean up super easy.
Pro Tips And Recipe Notes
- In this recipe, we drizzle a little oil on the chicken before serving. The best variety extra-virgin olive oil to pair with this chicken is produced from the Picual olive. Here’s an organic gold award winner from Spain.
- In your food processor fitted with the large chopping blade, pulse your cauliflower a few florets at a time (no higher than the top of the blade) just until it is minced.
- Can you use store bought cauliflower rice? Yes. It would save on clean up and time, but I’ve found that it’s not as fresh tasting. Perhaps frozen cauliflower rice would be better, but I haven’t tried it.
- Can I customize the recipe with additional vegetables or spices? Absolutely! Feel free to get creative and add your favorite vegetables or spices to enhance the flavors. Some popular additions include diced bell peppers, artichoke hearts, or fresh herbs like parsley or basil.
- Leftovers will keep in airtight containers in the refrigerator for up to 4 days. It reheats well and makes for a delicious and convenient lunch or dinner option.
This Mediterranean chicken with cauliflower rice recipe is a game-changer for gluten-free and low-carb folks. It’s an easy-to-make, skillet dinner bursting with flavors that will satisfy your cravings and keep you on track with your dietary goals.
So, why settle for mediocre recipes when you can enjoy a superb dish that’s both delicious and nutritious? Give it a try and let me know what you think.
If you enjoy this recipe, you might also enjoy my ebook One-Pan Meals that has many more easy and delicious recipes for you to try using just one pan so you won’t have to spend hours cleaning dishes.
Love chicken? Try these recipes:
Stir Fry Chicken With Sugar Free Teriyaki Sauce – This is nourishing and quick to make with lots of vegetables, easy homemade sauce, and tender chicken. And best of all, it’s keto, lowcarb, and gluten free.
Gluten-Free Chicken Fajitas: Recreate Restaurant Quality in Your Kitchen: This is made with tender chicken infused with homemade fajita seasonings, colorful bell peppers and caramelized onions. It’s gluten free, dairy free, and low carb!
Keto Chicken Piccata This buttery and lemony keto chicken piccata is a super low-carb twist on an easy delicious family favorite.
Easy marinated chicken breasts When you want something healthy with tons of flavor for dinner but don’t have time to fuss, this nutritious meal comes together in a flash.
Grainless Crispy Chicken Nuggets These nuggets are coated in a spicy batter before frying. Absolutely delicious and go from stovetop to your table in 30 minutes flat.
Bacon wrapped barbecue chicken This is quick and easy and can be made on your grill or in your oven. You’re going to love these fun little bites.
Gluten Free Chicken Wings (Keto, Low Carb, And Paleo) In this recipe, I’ve included lot of tips to make the best wings.
Quick Mediterranean Chicken With Cauliflower Rice
- 1 cup onion diced
- 3 cloves garlic sliced
- 2 Roma tomatoes diced
- 1/2 cup pitted Spanish green olives sliced
- 2 scallions sliced
- 1/4 cup fresh cilantro chopped
- salt to taste
- pepper to taste
- 2 teaspoons smoked paprika
- 1 teaspoon oregano
- 1/8 teaspoon cayenne pepper optional
Drizzle over finished dish
- extra-virgin olive oil
- Pulse a few cauliflower florets at a time in your food processor until the cauliflower pieces are the size of rice. Transfer to a dish and set aside.
- To tenderize chicken, place the chicken breasts on a cutting board and use a mallet-type meat tenderizer to pound each piece. Dry with a paper towel and season with salt and pepper.
- Heat 1 tablespoon of oil in a large skillet. Sear the chicken breasts for about 4 minutes on one side. Transfer them to a dish.
- Add 2 more tablespoons of oil to the pan and sauté the onion with a teaspoon of salt in that same pan for 5 minutes.
- Add sauce, garlic, paprika, oregano, and cayenne pepper (optional). Sprinkle with salt and pepper to taste. Stir it around scraping up all those little brown bits.
- Stir in the ground cauliflower incorporating the sauce and spices throughout.
- Tuck the chicken breasts seared side up into the pan with the cauliflower. Pour the juices from the chicken into the pan, as well. Now reduce the flame to medium-low, cover, and cook about 10-12 minutes until the inside temperature of the chicken registers 160℉ with a meat thermometer.
- Transfer chicken to a cutting board and let it cool a little before slicing.
- Finally, add your tomatoes, scallions, and olives to the cauliflower in the pan and cook uncovered for 5 more minutes.
- Slice each chicken breast in half lengthwise and serve over the cauliflower rice. Drizzle with extra virgin olive oil and garnish with cilantro.
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