Cauliflower Rice Bowl (Printable)

A colorful, protein-packed bowl with seasoned chicken, riced cauliflower, and fresh vegetables for a satisfying low-carb meal.

# What You Need:

→ Cauliflower Rice

01 - 1 large head cauliflower (about 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 & 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 (optional)

17 - 2 tablespoons plain Greek yogurt
18 - 1 tablespoon lemon juice
19 - 1 teaspoon tahini
20 - Salt and pepper to taste

# How to Make:

01 - Remove leaves and stem from cauliflower, chop into florets, and pulse in a food processor until rice-sized granules form.
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. Set aside and keep warm.
03 - In a separate bowl, toss chicken pieces with 1 tablespoon olive oil, smoked paprika, garlic powder, salt, and 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. Remove from heat.
05 - In the same skillet, quickly sauté bell pepper and broccoli for 3 to 4 minutes until just tender but still crisp.
06 - Divide cauliflower rice among four bowls. Top with cooked chicken, sautéed vegetables, cherry tomatoes, avocado slices, and fresh herbs.
07 - Drizzle with optional yogurt-tahini sauce and sprinkle with feta cheese if desired. Serve immediately.

# Expert Tips:

01 -
  • It actually fills you up: The combination of protein, healthy fats, and fiber keeps you satisfied without that afternoon crash.
  • You can prep it in 30 minutes flat: No complicated techniques, just good knife work and a hot pan.
  • It adapts to whatever you have: Swap proteins, add different vegetables, change the sauce—it's endlessly flexible.
  • It tastes nothing like "diet food": The smoked paprika, tahini sauce, and creamy avocado make this genuinely crave-worthy.
02 -
  • Don't overcrowd the skillet: I learned this the hard way when I tried to cook all the chicken at once and ended up steaming it instead of searing it—work in batches if you need to.
  • The cauliflower rice needs just enough heat: Too long and it turns into a soggy mess; too short and it stays slightly raw-tasting and unpleasant.
  • The sauce changes everything or nothing: It's optional, but when you make it, it transforms the bowl from good to genuinely crave-worthy—the tahini is doing the heavy lifting there.
03 -
  • Keep the skillet hot when searing the protein: A proper sear happens fast and creates a golden crust that tastes genuinely good, not pale and steamed.
  • The tahini sauce is worth making: It takes 90 seconds and transforms the entire experience—don't skip it thinking you're saving time.
  • Serve everything warm except the avocado: The temperature contrast is part of what makes the bowl satisfying to eat.
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