Chicken With Cauliflower Recipe

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Are you looking for the chicken with cauliflower recipe? You’ve come to the right place. This is one of my favorite dinner recipes and I’ve included the ingredients, step-by-step preparation and cooking period.

Learn how to make this delicious chicken with cauliflower recipe for a weeknight dinner! Clean eating never tasted so good. Recipe makes 4 servings.

One-Dish Italian Chicken and Cauliflower Dinner

Chicken breasts and cauliflower all on one-pan, ready in under 30 minutes, and best of all, coated in delicious Italian flavors. It doesn’t get better than that!

One of the most popular recipes on this site is for Roasted Italian Cauliflower. It’s a really quick and easy dish that is beyond delicious.

That dish takes about 25 minutes to bake. One day it occurred to me that that’s about the same amount of time that it takes to cook chicken breasts. I tried baking the cauliflower on the same pan as some chicken breasts. Success! A new one-pan dinner was born.

Chicken breasts and cauliflower florets with Italian seasonings on a sheet pan.

WHAT IS ITALIAN SEASONING?

For this recipe, the cauliflower gets tossed in a tomato paste mixture with oregano and garlic powder. But for the chicken, we call for Italian seasoning. What is that?

Italian seasoning is a blend that you can find in most stores. The ingredients and ratios may vary slightly from brand to brand, but usually basil, oregano, rosemary, and thyme are the stars with occasional additional ingredients. If you find you use it a lot, you may even want to consider making your own Italian Seasoning!

MAKING ITALIAN CHICKEN AND CAULIFLOWER DINNER

To make this dish, cauliflower florets are tossed with a mixture of tomato paste, olive oil, Dijon mustard, oregano, and garlic. You spread them out around the outside of a large sheet pan and then plop some halved chicken breasts in the middle of the pan. Those guys get some olive oil and Italian seasoning.

It all goes into a 425ºF oven for 25 minutes. In that time, the chicken will cook through and the cauliflower will be al dente, just right. (If you like your cauliflower softer, you can take the chicken breasts off the pan, cover them in foil and let the cauliflower roast for 5 more minutes.

I hope you love this one as much as we do. Have a great day! – Christine 🙂

One-Dish Italian Chicken And Cauliflower Dinner

  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Entrée
  • Method: Baked
  • Cuisine: Italian

DESCRIPTION

Chicken breasts and cauliflower all on one-pan, ready in under 30 minutes, and best of all, coated in delicious Italian flavors. It doesn’t get better than that!

Listen to me explain briefly about how to make this dish, with some great tips along the way, by clicking the play button below:https://player.simplecast.com/644057dd-269a-47ef-af15-b0d4618ed468?dark=false


INGREDIENTS

  • 5 tsp. tomato paste
  • 5 Tbsp. olive oil, divided
  • 1 tsp. dijon mustard
  • 1/4 to 1/2 cup grated parmesan cheese, divided
  • 1 tsp. dried oregano leaves
  • 1/2 tsp. garlic powder
  • Salt
  • Black pepper
  • One medium head of cauliflower
  • 4 large boneless skinless chicken breasts (about 1 lb. total)
  • 2 tsp. Italian seasoning

INSTRUCTIONS

  1. Preheat oven to 425ºF.
  2. In a large bowl whisk together the tomato paste, 3 tablespoons of the olive oil, and Dijon mustard. Note that the olive oil will not fully incorporate. That’s ok. Add 1/4 cup of the Parmesan cheese, the oregano, garlic powder, 1/4 teaspoon salt, and 1/4 teaspoon coarse black pepper.
  3. Break a head of cauliflower into florets and add them to the tomato paste mixture. Stir using a spatula to make sure the sauce is getting onto the cauliflower, which should end up stained red. Use the spatula to transfer all the cauliflower and sauce to a large baking sheet, spreading the cauliflower around the outside of the pan.
  4. Cut the chicken breasts in half width-wise (to make more square plump pieces rather than long rectangles). Put them in the middle of the pan in a single layer. Brush them with the remaining 2 tablespoons of olive oil and sprinkled with the Italian seasoning, 1/4 teaspoon of salt, and 1/4 teaspoon of coarse black pepper.
  5. Roast until cauliflower is darkened in spots and is tender-crisp when stuck with a fork and the chicken is cooked through to 165ºF, about 25 minutes. Sprinkle everything with remaining Parmesan cheese to serve.

PARMESAN ROASTED CAULIFLOWER AND CHICKEN SHEET PAN DINNER

This chicken sheet pan dinner recipe is an easy way to get dinner on the table without much fuss. Lemon parmesan roasted cauliflower and crispy chicken breast tastes great on its own or served over buttered pasta!

Parmesan Roasted Cauliflower and Chicken Sheet Pan Dinner

A few weeks ago, before the flames and smoke overtook California, I got to enjoy its beauty and fresh air in abundance. With baby Ira in tow, I joined Safeway on a tour of Earthbound Farm’s organic vegetable fields, culminating at their farm stand in Carmel-by-the-sea. We watched baby purple lettuces cut down row by row and treaded among the broccoli stalks in the bright golden sun. We plucked our own herbs, harvested rainbow carrots, and ate raspberries right off the vine. Then we used our treasures to toss together the most bountiful harvest salads. This is California. Northern California. In all its generous glory.

Over this past year and into next, I’m partnering with Safeway on a Farm to Fork blogger tour to learn about and show off some of their specialty Northern California-based vendors. I first made white wine braised artichokes followed by flourless chocolate chunk almond butter cookie bars. Now, inspired by our lunch at the farm stand featuring Earthbound Farm produce, La Tourangelle oils, and Foster Farms chicken, I’m serving up this lemon parmesan roasted cauliflower and chicken sheet pan dinner. You can get this quick and cozy dinner on the table in 1-2-3.

Parmesan Roasted Cauliflower and Chicken Sheet Pan Dinner

Sheet Pan Chicken and Vegetables

This sheet pan chicken and cauliflower is the epitome of California cuisine. Nestle crispy chicken on a bed of nutty oil-kissed roasted cauliflower, fresh herbs, bright lemon, and parmesan cheese. This dish all at once fresh, simple, and comforting. As I serve this up, I feel so thankful to California for its local high-quality organic produce and varied artisan-crafted offerings. For the soil, sunlight, and culture of care that fosters this food.

Earthbound Farms Tour

Earthbound Farms Tour

Earthbound Farms Tour

Earthbound Farms Tour

CALIFORNIA FIRES

This week, though, with a somber cloud of black smoke dusting across California, it stings to recall that sunny sea-kissed land that drew people here in the first place. My heart is heavy for all those who lost their lives to the fires and to the fire evacuee victims – my family and my friends – who lost their homes and everything inside in an instant. I’m mourning for my relatives who lost their home, my hometown, and all of California. Before smoke, before the most devastating wildfires in state history blazed up and down Northern & Southern California, before my hometown community of Chico and the beautiful surrounding Paradise foothills were abruptly ripped apart leaving behind rubble, smoke, and deep painful scars, California gleamed bright, offering up majestic forests alongside its bountiful harvest. 

That’s California. And it’s going to take so much love, compassion, generosity, and lots and lots of hard work to rebuild our golden state. If you’re looking for ways to contribute, direct donations to fire victims are a great place to start. Search “California Fires” on Go Fund Me, and you’ll find hundreds of families that need help rebuilding, including my aunt, uncle, and cousins who were among thousands who lost their home. No donation is too small, whether it’s a dollar or providing dinner for a family.

Chicken Cauliflower Sheet Pan Dinner

Lemon Parmesan Roasted Cauliflower and Chicken

TIPS FOR CHICKEN CAULIFLOWER SHEET PAN DINNER

Sheet pan dinners are the great solution when you want to bring a meal to someone – whether they are grieving, just had a new baby, or are recovering from a disaster. It’s quick to make, serves many, and has the protein and vegetable in one. Eat it as is or serve it up over buttered pasta!

Cauliflower takes longer to roast than some other vegetables. To compensate for this, give the veggies a head start! Nestle in the chicken only after the cauliflower has had a chance to get some color. 

WHAT KIND OF PAN TO USE FOR A SHEET PAN DINNER?

Short answer: any pan will do! Pick a pan that fits the ingredients you want to roast. Here I’ve used a metal 9×13 baking pan. I liked how the cauliflower looked all cozied up around the chicken. My cauliflower still fit in a single layer before adding the chicken, which is key for browning. If you want more of your cauliflower to get the dark roasted color, spread your ingredients out on a larger 10×15 or 13×18 half sheet pan.

Keep in mind that if you use a darker roasting pan, your veggies will brown quicker. Try moving your baking pan up a rack and adjusting the baking time accordingly. 

SKIN-ON OR SKINLESS CHICKEN BREAST

I’m a big proponent of skin-on chicken breast. The crispy golden brown skin not only adds flavor, but it also serves to keep the chicken moist and to cook the chicken more evenly. 

If you aren’t a fan of skin-on chicken breast, you can certainly use boneless skinless chicken breast. Make sure you season the breast well with salt and pepper. Skip the pan frying step and nestle the chicken into the cauliflower 4-5 minutes earlier. To infuse even more flavor, try placing thin lemon slices on top of the chicken.

Chicken and Cauliflower Recipe

PREP TIME 10 mins

COOK TIME 30 mins

SERVINGS 4 servings

CALORIES 496 kcal

Chicken And Cauliflower Recipe

Our chicken and cauliflower recipe features fresh vegetables and tender chicken; all stirred in a savory, creamy parmesan sauce. Each bite melts in your mouth with heavenly flavor, and a beautiful contrast of tender meat and crisp cauliflower.

This recipe will surprise your tastebuds with simple ingredients, especially when you’re looking to keep your meal light and healthy. We also guarantee that it’ll give you an unexpected edge this National Food Day (October 24th).

Is Chicken and Cauliflower Healthy?

Yes, our chicken and cauliflower recipe is relatively healthy.

In terms of ingredients, we use skinless chicken breast as it is low in fat and a great source of protein. Chicken skin is known for being fatty, making the skinless option one of the healthiest parts of this nutritious bird.

Cauliflower, on the other hand, is a powerhouse of vitamins and fiber. It helps strengthen bones, boost the cardiovascular system, and support general health.

Nutritionally, there are 496 calories in each serving of our chicken and cauliflower recipe. We paired the dish with a green salad and fresh juice drink to get a balanced and fulfilling 750-calorie meal.

Each serving of our chicken and cauliflower also provides up to 57% of your recommended vitamin C intake and 60% of your advised daily vitamin K requirement. We also limit the amount of salt, butter, and cheese used in the recipe, so that the sodium and saturated fat content aligns with the USDA’s Dietary Guidelines (while still being delicious).

Types of Chicken You Can Use

There are a variety of chicken meat cuts, and most of them are soft, juicy, and adaptable so that they can be used interchangeably in this chicken and cauliflower recipe. Here is a quick lowdown on the best cuts for this dish:

  • Chicken Breasts: Chicken breasts are one of the most popular parts of the chicken available in stores. The cut is rich in protein, low in fat, and so versatile, tasting delicious whether stuffed, oven-roasted, pan-fried, or in salad.
  • Chicken Thighs: Chicken thighs can be bought bone-in, skin-on, or boneless and skinless. Higher fat content makes the meat more tender and flavorful, so it’s understandable why this cut is many people’s favorite.

Main Ingredients

  • Chicken: Our preference for chicken and cauliflower recipe is chicken breast. Other substitutions that work well for the dish are chicken thighs and tenderloins.
  • Cauliflower: Cauliflower should be cut into small bite-sized florets to ensure they all cook through at the same rate.
  • Cheese: You can go with your favorite type of cheese here, but we advise good melters like Cheddar, fontina, Gouda, and parmesan. They will melt into a smooth and creamy sauce that is perfect to coat the pasta.
  • Lemon Juice: One secret to making ultra-tender and juicy chicken breasts is to add an acidity that balances out the finishing flavor. We often go with lemon juice or lime juice because these fruits are always readily available in the kitchen.
  • Seasoning: The blend we use to rub the chicken couldn’t be simpler. All you need is salt, pepper, garlic powder, onion powder, paprika, and Italian seasoning. Salt and pepper flavor the meat, while the other additions add brighter flavors, greater aroma and a little sweetness.
    Paprika adds a more complex dimension while also helping the meat achieve a golden brown color once baked in the oven. This homemade rub also works beautifully on other things like pork, beef, and seafood.
  • Dairy Products: Milk and heavy cream thicken the sauce and give a richness that brings the entire dish together.
  • Pasta: You can go with any type of pasta in your pantry, spaghetti or fettuccine. They are all delicious in this chicken and cauliflower recipe.

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