Cauliflower Rice Bowl with Protein (Printer-friendly)

A vibrant low-carb bowl with riced cauliflower, seasoned protein, and fresh vegetables.

# Ingredient List:

→ Cauliflower Rice

01 - 1 large head cauliflower (approximately 24.7 oz), riced
02 - 1 tablespoon olive oil
03 - 1/4 teaspoon salt
04 - 1/4 teaspoon black pepper

→ Protein

05 - 14.1 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 black pepper to taste

# How-To Steps:

01 - Remove leaves and stem from cauliflower, chop into florets, and pulse in a food processor until rice-sized pieces form. Alternatively, use a box grater for manual processing.
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 warm plate.
03 - In a mixing bowl, toss chicken pieces with 1 tablespoon olive oil, smoked paprika, garlic powder, salt, and black 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 brown and cooked through. Transfer to a clean plate.
05 - In the same skillet, quickly sauté diced bell pepper and broccoli florets for 3 to 4 minutes until just tender while maintaining a slight crispness.
06 - Divide cooked cauliflower rice among four serving bowls. Top each bowl with cooked chicken, sautéed vegetables, halved cherry tomatoes, and avocado slices. Garnish with fresh cilantro or parsley.
07 - Drizzle with optional yogurt-tahini sauce and sprinkle with crumbled feta cheese if desired. Serve immediately while components are warm.

# Expert Suggestions:

01 -
  • It comes together in 30 minutes, so weeknight dinners actually become feasible again.
  • You get that satisfying bowl-meal moment without the carb crash afterward, which means you'll actually feel like doing things after lunch.
  • Once you nail the basic formula, you can swap proteins and vegetables endlessly based on your mood or what's in your kitchen.
02 -
  • Don't overcrowd your skillet when cooking the cauliflower rice—it'll steam instead of sauté, and you'll lose that nutty flavor that makes this whole thing worth eating.
  • The yogurt-tahini sauce is thicker than you think it'll be at first, so add the lemon juice gradually and taste as you go; you can always add more but you can't take it back.
03 -
  • Don't pulse your cauliflower in the food processor too long or you'll end up with cauliflower paste instead of rice—pulse in short bursts and check constantly.
  • The real secret is not cooking anything too far; everything should still have some personality and texture when it hits your bowl, not be soft and surrendered.
Go Back