Another delicious chicken skillet dinner that’s low-carb and ready in under an hour!
I created this creamy chicken and cauliflower skillet and had to share it. It’s low-carb. So, it’s on the healthier side but doesn’t skip a beat with flavor. The sauce is a little creamy with herbs, lemon, and salty feta and covers the juicy chicken and roasted cauliflower.
Cauliflower is one of my favorite vegetables, and I often share recipes for it. Try my creamy roasted cauliflower soup, cauliflower cakes, or Lebanese cauliflower. For this recipe, it can be roasted in the oven or air fryer while the chicken is cooking. It keeps the total cooking time under an hour and adds the most delicious roasted caramelization to each bite. Your whole family will love this dish!
Why will my family love this recipe?
Tender, juicy chicken
Slightly sweet roasted cauliflower
Herby and lemony
Light, creamy sauce
Great for any night of the week!
What’s the best chicken to use?
Boneless skinless chicken thighs… However, you can substitute chicken tenders or boneless chicken breast in this skillet. Reduce the simmering time to 5-8 minutes and add the cauliflower back to the pot at the same time as the breast meat to prevent overcooking. Chicken breast meat tends to dry out if cooked for too long.
What veggies will I need?
Cauliflower florets -I buy the florets, but you can buy heads of cauliflower and cut the florets off for bite-sized pieces.
Onion -finely chopped to distribute throughout the dish. I like to chop my onion while the chicken is cooking so it’s ready to go once the chicken is done.
What seasons the sauce?
Salt and freshly cracked black pepper -everyone’s taste buds are different, so I always encourage you to use as much as your family prefers.
Crushed red pepper flakes -my family loves the heat this provides, but you can add as much or as little as your family prefers.
Olive oil -you can use light-flavored olive oil to allow the other ingredients to provide all the delicious flavor.
Garlic cloves -grated or minced for the best flavor. Be sure not to
Dried oregano and dried thyme -give this dish a ton of herby flavor. If you have a favorite herb combination that you love, feel free to try it!
Chicken stock -when you add it to the juices from the cooked chicken and onion, it creates a delicious base for the sauce.
Fresh lemon juice -I say to use one to two lemons because you can add as much as you’d like.
All-purpose flour – I like to add flour because it makes a creamier sauce. If you’re limiting carbs or making it gluten-free, add less flour, use gluten-free all-purpose flour, or leave it out altogether.
Heavy whipping cream -This is what thickens and adds creaminess without the flour. The sauce will be thicker than broth but won’t coat the chicken and veggies as if the sauce includes flour.
Feta cheese -It’s up to you to add as much as you’d like, but I like to add a good amount for extra creaminess.
What garnishes can I use?
Parsley -finely chopped to sprinkle over top of the finished dish for a fresh herbiness.
Gremolata -I make this and store it in my fridge for a number of uses, and when I tried it over this chicken and cauliflower, I knew I needed to share it with you. It’s just a blend of herbs, lemon juice, and olive oil. Give it a try!
Can I change up the veggies in this skillet?
Yes! You can swap out the cauliflower with your favorite veggies or just add more. Any combination of veggies would be good for this skillet dish. Sauteed mushrooms, roasted broccoli, or spinach would all be great additions and add a pop of color. Add the spinach along with the cauliflower to the sauce. It cooks in just a few minutes.
How do you cook cauliflower in the air fryer?
Place the cauliflower florets in a large bowl and drizzle 2-3 tablespoons of olive oil on top. Season with salt and crushed red pepper flakes. Toss and transfer into the basket of an air fryer. Set the air fryer to 400 °F, 200 °C and cook for 15 minutes.
How do you cook cauliflower in the oven?
Preheat the oven to 425°F, 220 °C. Place the cauliflower florets in a large bowl and drizzle 2-3 tablespoons of olive oil on top. Season with salt and crushed red pepper flakes. Toss to coat and spread the cauliflower florets onto a baking pan. Roast for 20-25 minutes until fork tender and golden.
What’s the best way to cook the chicken?
Pat the chicken dry and season with salt and black pepper on both sides. Add 2-3 tablespoons of all-purpose flour and toss to coat.
Heat a large skillet or a wide Dutch oven over medium-high heat and add 3-4 tablespoons of olive oil. Brown the chicken in 2 batches, 3 minutes per side, until crisp and golden. Transfer the chicken to a plate.
How to cook Creamy chicken and Cauliflower Skillet?
Finely chop the onion and add it to the pan. Reduce the heat to low, and cook until softened -about 8 minutes. Add the garlic and warm through until fragrant. Then, add the chicken back to the skillet with the thyme, oregano, chicken stock, and lemon juice. Simmer for 10 minutes.
Add the cauliflower florets, the cream, and feta cheese. Season with some more red pepper flakes if desired. Taste to adjust the seasoning, and warm through for 3-5 minutes.
What’s the best way to serve this chicken and cauliflower skillet?
I like to garnish the whole dish with parsley for a beautiful, fresh, herby flavor, but if I have gremolata, I’ll use it instead. It adds even more herb and lemon flavor that takes it to the next level. If you aren’t watching your carbs, you can serve this over mashed potatoes or rice with a side salad. Just don’t forget about the bread to soak up every drop of the delicious sauce. Kali Orexi!
More Low-Carb Recipes:
Watch the Video:
Creamy Chicken & Cauliflower Skillet (Low-Carb)
Ingredients
- about 3 pounds of boneless skinless chicken thighs
- salt to taste
- freshly cracked black pepper to taste
- 2-3 tablespoons all-purpose flour
- 900g (2lbs) cauliflower florets
- crushed red pepper flakes
- 1/4 cup olive oil plus more for cauliflower
- 1 onion, finely chopped
- 6 garlic cloves, grated
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 and 1/2 cups chicken stock
- 1/4 cup fresh lemon juice
- 1 cup heavy whipping cream
- feta cheese
- 2 tablespoons finely chopped parsley
- gremolata
Instructions
Place the cauliflower florets in a large bowl and drizzle 2-3 tablespoons of olive oil on top. Season with salt and crushed red pepper flakes. Toss and transfer into the basket of an air fryer. Set the air fryer to 400 °F, 200 °C and cook for 15 minutes.
Oven instructions: Preheat the oven to 425°F, 220 °C. Spread the cauliflower florets onto a baking pan and roast for 20-25 minutes until for tender and golden.
Pat dry the chicken and season on both sides with salt and black pepper. Add 2-3 tablespoons of all-purpose flour and toss to coat.
Finely chop the onion and set aside.
Heat a large skillet or a wide dutch oven over medium-high heat and add 3-4 tablespoons olive oil. Brown the chicken in 2 batches. 3 minutes per side until crisp and golden. Transfer the chicken to a plate.
Add the onion to the pan and reduce the heat to low. Cook until softened. About 8 minutes.
Add the garlic and warm through until fragrant.
Add the chicken back to the skillet along with the thyme, oregano, chicken stock, and lemon juice. Simmer for 10 minutes.
Add the cauliflower florets, the cream, and feta cheese. Season with some more red pepper flakes if desired. Taste and adjust the seasoning if needed.
Warm through 3-5 minutes.
Garnish with parsely or with gremolata and serve. Kali Orexi!
Notes
Add less flour if limitimg carbs or leave it out completely. I like to add it because it makes a creamier sauce.
Substitute chicken tenders or bonless chicken breast. Reduce the simmering time to 5-8 minutes and add the cauliflower back to the pot at the same time with the breast meat to prevent overcooking. Chicken breast meat tends to dry out if cooked for too long.
Add sauteed mushrooms or roasted broccoli for more veggies.
Spinach is a great addition and adds a pop of color. Add the spinach along with the cauliflower to the sauce. It cooks in a few minutes.
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