Save to Pinterest My neighbor showed up one evening with a giant head of cauliflower from her garden and challenged me to make dinner out of it without pasta or actual rice. I stood there staring at this pale vegetable, skeptical but curious, and twenty minutes later we were sitting on my back porch with these colorful bowls that tasted nothing like compromise. The chicken had this smoky char, the cauliflower somehow felt satisfying instead of sad, and the creamy tahini drizzle pulled it all together. That night taught me that low-carb doesn't have to mean low-joy.
I started making these bowls on Sunday nights when I needed something fast but nourishing after a long weekend. My kids initially eyed the cauliflower rice with suspicion until I let them build their own bowls with all the toppings spread out like a taco bar. Now they request it specifically, piling on extra avocado and completely skipping the broccoli when they think I'm not looking. It became our quiet reset meal before the week rushes back in.
Ingredients
- Cauliflower: The star here, and when you rice it yourself in a food processor it stays fluffy instead of soggy like the pre-riced bags sometimes get.
- Chicken breast or thighs: Thighs stay juicier if you're worried about dryness, but breasts work perfectly fine with that smoked paprika coating.
- Smoked paprika: This is what gives the protein that slightly charred, outdoor-grill flavor even though you're just using a skillet.
- Red bell pepper: Adds sweetness and that pop of red that makes the bowl look alive instead of monochrome.
- Broccoli florets: Keep them small and don't overcook them, they should still have some snap when you bite down.
- Cherry tomatoes: I slice them in half so their juices mingle with everything else and add a bright, acidic note.
- Avocado: The creamy contrast to all the cooked vegetables, and it cools down any spice if you added extra pepper.
- Greek yogurt and tahini: These two together make a sauce that's tangy, nutty, and just rich enough without being heavy.
- Fresh cilantro or parsley: A handful of herbs at the end makes it taste fresher and less like leftovers even if you're reheating it the next day.
Instructions
- Rice the cauliflower:
- Break the head into florets and pulse them in your food processor until they look like couscous, not mush. It takes about ten quick pulses, and if you don't have a processor, a box grater works too, just takes a bit longer and makes a mess.
- Sauté the cauliflower rice:
- Heat olive oil in a big skillet over medium heat, toss in the riced cauliflower with salt and pepper, and stir it around for five to seven minutes until it softens but doesn't turn to paste. Set it aside in a bowl and cover it loosely to keep it warm.
- Season the protein:
- Toss your chicken pieces in a bowl with olive oil, smoked paprika, garlic powder, salt, and pepper until every piece is coated. The paprika will give it a gorgeous rusty-orange color.
- Cook the chicken:
- Heat a clean skillet over medium-high and add the seasoned chicken, letting it sit for a minute before stirring so it gets some caramelization. Cook for six to eight minutes, turning occasionally, until it's golden and cooked all the way through.
- Sauté the vegetables:
- In the same skillet with the chicken drippings still in there, toss in your bell pepper and broccoli and cook for three to four minutes. You want them tender but still with a little crunch and color.
- Build your bowls:
- Divide the cauliflower rice into four bowls, then layer on the chicken, sautéed veggies, cherry tomatoes, avocado slices, and a sprinkle of fresh herbs. If you made the yogurt-tahini sauce, drizzle it over the top and add feta if you're using it.
Save to Pinterest The first time I brought this to a potluck, someone asked for the recipe before they even finished their bowl. Another friend texted me two days later saying she'd made it three times already and her husband didn't even realize there was no actual rice involved. It's one of those dishes that doesn't announce itself as healthy or virtuous, it just tastes good and happens to make you feel good too.
Switching Up the Protein
I've made this with shrimp when it was on sale, and it cooks even faster than chicken, about three minutes per side. Tofu works beautifully if you press it first and get it crispy in the pan with the same spice blend. My brother swears by thinly sliced steak, cooked hot and fast, which makes it feel a little fancier without any extra effort.
Vegetable Variations
Zucchini, snap peas, shredded carrots, or even frozen edamame all work here depending on what you have. I sometimes toss in a handful of spinach right at the end and let it wilt into the warm cauliflower rice. The key is keeping the colors varied so your bowl looks as vibrant as it tastes.
Make It Ahead and Store It
These bowls hold up well in the fridge for three days if you store the components separately and assemble them when you're ready to eat. The cauliflower rice reheats best in a hot skillet with a tiny splash of water to steam it back to life. Keep the avocado and fresh herbs separate until serving or they'll turn brown and wilted.
- Store the protein and cooked vegetables together in one container to save space.
- Dress the bowls right before eating so nothing gets soggy.
- If meal prepping, double the cauliflower rice since it's the most time-consuming part and freezes surprisingly well.
Save to Pinterest This bowl has become my go-to answer when I want something that feels complete but doesn't require a plan or a trip to the store. It's proof that eating well doesn't have to be complicated or boring, just colorful, flexible, and made with a little attention.
Recipe FAQs
- → How do I rice cauliflower without a food processor?
Use a box grater with the medium holes to grate cauliflower florets into rice-sized pieces. Alternatively, chop the florets very finely with a sharp knife. Both methods work well, though a food processor is faster and creates more uniform pieces.
- → Can I make this bowl ahead of time?
Prepare the components up to 2 days in advance and store them separately in airtight containers. Reheat the cauliflower rice and chicken gently before assembling, and add fresh toppings like avocado and herbs just before serving to maintain their texture.
- → What vegetables work best in this bowl?
Bell peppers, broccoli, and cherry tomatoes provide great color and crunch. You can also add zucchini, snap peas, shredded carrots, or sautéed kale. Choose vegetables that hold their texture well when cooked slightly or can be enjoyed raw.
- → Is this suitable for meal prep?
Absolutely. Portion the cauliflower rice, protein, and vegetables into separate containers for 4-5 days of meals. Keep the sauce and delicate toppings like avocado separate and add them fresh when you're ready to eat.
- → How can I add more flavor to the cauliflower rice?
Sauté minced garlic or onion with the cauliflower, add a pinch of cumin or curry powder, or finish with fresh herbs and a squeeze of lime. You can also use butter or coconut oil instead of olive oil for richness.
- → What protein alternatives can I use?
Shrimp cooks quickly and pairs beautifully with the vegetables. Thinly sliced beef steak or ground beef with taco seasoning works well. For plant-based options, try seasoned tofu, tempeh, or chickpeas with similar spices.