Pin It Discover the perfect balance of fresh flavors and wholesome ingredients with this vibrant Cauliflower Rice Bowl. This low-carb, gluten-free main dish combines the lightness of riced cauliflower with lean protein and a colorful medley of vegetables. It is a nutritious and satisfying meal that can be prepared in just 30 minutes, making it an ideal choice for healthy weeknight dinners.
Pin It This bowl is more than just a healthy alternative; it is a flavorful experience. The chicken is seasoned with smoked paprika and garlic for a savory punch, while fresh avocado and cherry tomatoes add a delightful creaminess and pop of acidity. Topped with fresh herbs and an optional yogurt-tahini sauce, it brings international flair straight to your table.
Ingredients
- Cauliflower Rice: 1 large head cauliflower (about 700 g), riced; 1 tbsp olive oil; 1/4 tsp salt; 1/4 tsp black pepper.
- Protein: 400 g boneless, skinless chicken breast or thighs, cut into bite-size pieces (or tofu); 1 tbsp olive oil; 1/2 tsp smoked paprika; 1/2 tsp garlic powder; 1/2 tsp salt; 1/4 tsp black pepper.
- Vegetables & Toppings: 1 red bell pepper, diced; 1 cup broccoli florets; 1 cup cherry tomatoes, halved; 1 avocado, sliced; 2 tbsp fresh cilantro or parsley, chopped; 1/4 cup feta cheese, crumbled (optional).
- Sauce (optional): 2 tbsp plain Greek yogurt; 1 tbsp lemon juice; 1 tsp tahini; salt & pepper to taste.
Instructions
- 1. Prepare the cauliflower rice
- Remove leaves and stem from cauliflower, chop into florets, and pulse in a food processor until rice-sized.
- 2. Sauté the cauliflower
- Heat 1 tbsp olive oil in a large skillet over medium heat. Add riced cauliflower, season with salt and pepper, and sauté for 5–7 minutes until just tender. Set aside and keep warm.
- 3. Season the protein
- In a separate bowl, toss chicken pieces (or tofu) with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper.
- 4. Cook the protein
- Heat a nonstick skillet over medium-high heat. Add the seasoned chicken and cook for 6–8 minutes, stirring occasionally, until golden and cooked through. Remove from heat.
- 5. Sauté the vegetables
- In the same skillet, quickly sauté bell pepper and broccoli for 3–4 minutes until just tender but still crisp.
- 6. Assemble the bowls
- Divide cauliflower rice among four bowls. Top with chicken, sautéed vegetables, cherry tomatoes, avocado slices, and fresh herbs.
- 7. Garnish and serve
- Drizzle with optional yogurt-tahini sauce and sprinkle with feta cheese if desired. Serve immediately.
Zusatztipps für die Zubereitung
For the best texture, use a food processor or a box grater to rice the cauliflower. Ensure you sauté the riced cauliflower just until tender to keep it from getting mushy. Using a nonstick skillet for the protein will help achieve a golden-brown finish without extra oil.
Varianten und Anpassungen
Substitute chicken with shrimp, beef strips, or tofu for a variety of protein options. You can also add other vegetables such as zucchini, snap peas, or carrots to the sauté. For a dairy-free version, simply omit the feta cheese and Greek yogurt.
Serviervorschläge
Add a final squeeze of lime or a sprinkle of toasted seeds for extra flavor and crunch. The optional yogurt-tahini sauce provides a creamy finish, but you can also replace it with your favorite vinaigrette or dressing if preferred.
Pin It With only 315 calories and 16g of carbohydrates per serving, this Cauliflower Rice Bowl is a powerhouse of nutrition that doesn't sacrifice taste. Enjoy this easy, healthy meal that brings a vibrant splash of color to your weeknight routine.
Recipe Questions & Answers
- → How do I rice cauliflower?
Remove leaves and stem from cauliflower, cut into florets, then pulse in a food processor until pieces reach rice-sized consistency. A box grater works as an alternative method.
- → Can I make this vegetarian?
Yes, substitute the chicken with firm tofu, tempeh, or chickpeas. Use the same seasoning blend for flavor consistency.
- → How long does this keep in the refrigerator?
Store assembled bowls without sauce for up to 4 days in airtight containers. Keep sauce separate and add just before serving.
- → What other vegetables work well?
Zucchini, snap peas, shredded carrots, shredded cabbage, or roasted sweet potato complement the cauliflower rice beautifully.
- → Is cauliflower rice mushy?
When properly sautéed for 5-7 minutes, cauliflower rice maintains a pleasant texture similar to traditional rice while staying light and fluffy.
- → Can I freeze this bowl?
Freeze components separately: cooked cauliflower rice and chicken freeze well for up to 3 months. Add fresh vegetables and avocado after reheating.