Imagine a mouthwatering sheet pan dinner that's not only incredibly delicious but also keeps your health goals on track! This Sheet Pan Cheesy Chicken and Cauliflower Rice is the perfect solution for busy home cooks who want a nutritious, flavor-packed meal without spending hours in the kitchen. With just one pan and minimal prep time, you'll create a restaurant-worthy dish that's low-carb, high in protein, and guaranteed to satisfy even the pickiest eaters.
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 4 boneless, skinless chicken breasts
- 3 cups cauliflower rice
- 1 cup broccoli florets
- 1 cup shredded cheese (cheddar or mozzarella)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat your oven to 400°F (200°C). This will ensure that your chicken and vegetables cook evenly and become nicely browned.
- While the oven is preheating, prepare your ingredients. Rinse and pat dry the boneless, skinless chicken breasts with paper towels. This helps the seasoning stick better.
- In a large mixing bowl, combine the cauliflower rice, broccoli florets, olive oil, garlic powder, salt, and pepper. Toss everything together until the vegetables are evenly coated with the oil and seasonings.
- Spread the cauliflower rice mixture evenly across a large sheet pan, creating a bed for the chicken to rest on.
- Season the chicken breasts with salt, pepper, and any additional spices you prefer. Place the seasoned chicken breasts on top of the cauliflower rice and broccoli mixture on the sheet pan.
- Drizzle a little more olive oil over the chicken breasts for added flavor and moisture during cooking.
- Place the sheet pan in the preheated oven and bake for about 20 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
- After 20 minutes, remove the sheet pan from the oven. Sprinkle the shredded cheese evenly over the chicken breasts.
- Return the sheet pan to the oven and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly, and the chicken is golden brown.
- Once the cheese is melted to your liking, remove the sheet pan from the oven and let it rest for a few minutes before serving.
- Serve the cheesy chicken alongside the cauliflower rice and broccoli, garnishing with fresh herbs if desired. Enjoy your low-carb meal!
Tips
- Pat the chicken breasts completely dry before seasoning to ensure a perfect golden-brown exterior.
- Use a meat thermometer to check that chicken reaches the safe internal temperature of 165°F (75°C).
- For extra flavor, try adding dried herbs like thyme or rosemary to your seasoning mix.
- Choose a high-quality, sharp cheddar or mozzarella for the best melting results.
- Don't overcrowd the sheet pan - give each ingredient some space to ensure even cooking and proper browning.
- Let the dish rest for 2-3 minutes after cooking to allow juices to redistribute, keeping the chicken moist and tender.
- For a crispy top, switch to broil for the last 1-2 minutes of cooking (watch carefully to prevent burning).
Nutrition Facts
Calories: 365kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: 7g
Cholesterol: 115mg
