Chicken and Veggie Bowl with Cauliflower Rice
A vibrant and satisfying low-carb meal featuring tender pan-seared chicken, roasted vegetables, and fluffy cauliflower rice, all brought together with a creamy lemon-tahini dressing. Perfect for a healthy and flavorful lunch.
For 4 servings
Prepare chicken and vegetables
Cut 680g chicken breast into 1-inch cubes. Dice 2 zucchini and 2 bell peppers into bite-sized pieces. Mince 3 cloves of garlic. Chop 2 tbsp fresh parsley.
- Cut chicken breast into 1-inch cubes.
- Dice zucchini and bell peppers into bite-sized pieces.
- Mince garlic and chop parsley.
Cook the chicken
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken cubes, season with 1 tsp salt, 0.5 tsp black pepper, and 1 tsp dried oregano. Cook for 6-8 minutes, stirring occasionally, until golden brown and cooked through with no pink visible.
TIPDo not overcrowd the pan; cook chicken in batches if necessary to ensure even browning.Sauté the vegetables
In the same skillet, add another 1 tbsp olive oil. Add the diced zucchini, bell peppers, and minced garlic. Sauté for 5-7 minutes until the vegetables are tender-crisp and slightly softened, but still retain some bite.
Make cauliflower rice
Cut 1 head of cauliflower into florets. Pulse the florets in a food processor until they resemble rice grains. Alternatively, use a box grater. You can lightly steam or sauté this for 3-5 minutes if desired, but it's often served raw in bowls.
Whisk the tahini dressing
In a small bowl, combine 4 tbsp tahini, the juice of 1 lemon, and 4 tbsp water. Whisk vigorously until the dressing is smooth and creamy. If it's too thick, add a tiny bit more water until desired consistency is reached.
TIPAdjust the water amount gradually to achieve your preferred dressing thickness.Assemble the bowls
Divide the cauliflower rice among 4 bowls. Top each with equal portions of the cooked chicken and sautéed vegetables. Slice 1 avocado and add a quarter to each bowl.
Drizzle and serve
Drizzle a generous amount of the prepared tahini dressing over each bowl. Garnish with the chopped fresh parsley. Serve immediately for a fresh and satisfying meal.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For easy cleanup, line your baking sheet with parchment paper before roasting the vegetables.
- 2You can buy pre-riced cauliflower from the grocery store to save on prep time.
- 3This recipe is great for meal prep. Store the components separately in the fridge and assemble just before eating.
- 4Feel free to add other vegetables to the roasting pan, like red onion or broccoli.
- 5If your tahini is very thick, you might need a little extra water to thin out the dressing.
Adapt it for your goals.
Vegan
Replace the chicken with a can of rinsed chickpeas or 1 block of firm tofu, cubed and pan-fried.
high proteinHigh protein
Increase the chicken portion to 225g (8 oz) per serving or add 1/2 cup of cooked quinoa to each bowl.
quickQuick
Use pre-riced cauliflower and pre-chopped vegetables to cut down on preparation time significantly.
ketoKeto
This bowl is naturally keto-friendly. Ensure your tahini has no added sugars and enjoy as is.
Why this is on our healthy list.
High in Lean Protein
Chicken breast is an excellent source of lean protein, which is essential for muscle repair, growth, and overall body function.
Low in Carbohydrates
Using cauliflower rice instead of traditional grains makes this bowl low in carbs, which can help with blood sugar management and weight control.
Rich in Healthy Fats
Avocado and tahini provide monounsaturated fats, which are beneficial for heart health and can help you feel full and satisfied.
Packed with Vitamins and Fiber
The variety of vegetables like bell peppers, zucchini, and cauliflower offers a wide range of vitamins, minerals, and dietary fiber, supporting digestive health and immunity.
Frequently asked questions
Yes, it's a very healthy meal. It's packed with lean protein from chicken, fiber from vegetables, and healthy fats from avocado and tahini. Being low in carbohydrates makes it great for a light yet filling meal.
