I’ve just whipped up this creamy chicken and cauliflower skillet, and it’s too good not to share. It’s low-carb, so it’s on the healthier side, but it still packs a punch with its rich, flavorful sauce.
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Imagine a silky, herb-infused, lemony cream sauce with salty feta draped over tender chicken and perfectly roasted cauliflower.
Cauliflower is one of my go-to veggies, and I’ve shared countless recipes with it. For this dish, you can roast the cauliflower in the oven or air fryer while the chicken cooks, keeping the total time under an hour and ensuring each bite is caramelized to perfection. Trust me, your whole family will love this!
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What’s the Best Chicken to Use?
Boneless, skinless chicken thighs are my top pick, but feel free to swap them for chicken tenders or boneless chicken breast. If you use breast meat, just reduce the simmering time to 5-8 minutes and add the cauliflower back to the skillet at the same time to prevent overcooking. Chicken breast can dry out quickly if cooked too long.
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What Veggies Will I Need?
- Cauliflower florets: You can buy them pre-cut, or grab a head of cauliflower and chop it into bite-sized pieces.
- Onion: Finely chopped to blend seamlessly with the dish. I like to chop mine while the chicken is cooking, so it’s ready to go when needed.
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What Seasons the Sauce?
- Salt and freshly cracked black pepper: Adjust to your family’s taste.
- Crushed red pepper flakes: My family loves the heat, but you can tweak the amount to suit your taste.
- Olive oil: Light-flavored olive oil lets the other ingredients shine.
- Garlic cloves: Grated or minced for the best flavor.
- Dried oregano and dried thyme: These add a burst of herby goodness. Feel free to experiment with your favorite herb combos!
- Chicken stock: When combined with the juices from the chicken and onion, it creates a delicious base for the sauce.
- Fresh lemon juice: I recommend using one to two lemons, but adjust according to your preference.
- All-purpose flour: This helps create a creamier sauce. If you’re cutting carbs or going gluten-free, reduce the flour, use a gluten-free option, or skip it altogether.
- Heavy whipping cream: Thickens and adds creaminess, especially if you omit the flour.
- Feta cheese: Add as much as you like for extra creaminess.
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What Garnishes Can I Use?
- Parsley: Finely chopped and sprinkled on top for a fresh, herbaceous finish.
- Gremolata: A blend of herbs, lemon juice, and olive oil that I love to keep on hand. It adds a bright, zesty note to this dish.
Can I Change Up the Veggies in This Skillet?
Absolutely! Feel free to swap out the cauliflower for your favorite veggies or just add more. Sauteed mushrooms, roasted broccoli, or spinach would all be fantastic in this dish. Just add the spinach along with the cauliflower, as it only needs a few minutes to cook.
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How to Cook Cauliflower in the Air Fryer
Place the cauliflower florets in a large bowl, drizzle with 2-3 tablespoons of olive oil, and season with salt and crushed red pepper flakes. Toss to coat, then transfer to the air fryer basket. Set the air fryer to 400°F (200°C) and cook for 15 minutes.
How to Cook Cauliflower in the Oven
Preheat the oven to 425°F (220°C). Place the cauliflower florets in a large bowl, drizzle with 2-3 tablespoons of olive oil, and season with salt and crushed red pepper flakes. Toss to coat, then spread the florets on a baking pan. Roast for 20-25 minutes until fork-tender and golden.
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What’s the Best Way to Cook the Chicken?
Pat the chicken dry and season with salt and black pepper on both sides. Toss with 2-3 tablespoons of all-purpose flour to coat.
Heat a large skillet or wide Dutch oven over medium-high heat and add 3-4 tablespoons of olive oil. Brown the chicken in batches, cooking for about 3 minutes per side until crisp and golden. Transfer the chicken to a plate.
How to Cook Creamy Chicken and Cauliflower Skillet
- Cook the Onion: Finely chop the onion and add it to the skillet. Reduce the heat to low and cook until softened, about 8 minutes. Add the garlic and cook until fragrant.
- Simmer the Chicken: Add the chicken back to the skillet along with the thyme, oregano, chicken stock, and lemon juice. Simmer for 10 minutes.
- Add the Veggies and Finish: Stir in the cauliflower florets, cream, and feta cheese. Season with extra red pepper flakes if desired. Taste and adjust the seasoning as needed, then warm through for 3-5 minutes.
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What’s the Best Way to Serve This Dish?
I love to garnish the dish with parsley for a fresh burst of flavor, or gremolata if I have some on hand. If you’re not watching your carbs, serve this over mashed potatoes or rice with a side salad. And don’t forget the bread to soak up every last drop of that delicious sauce. Kali Orexi!
Ingredients
- 3 pounds boneless, skinless chicken thighs
- Salt, to taste
- Freshly cracked black pepper, to taste
- 2-3 tablespoons all-purpose flour
- 900g (2 lbs) 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 1/2 cups chicken stock
- 1/4 cup fresh lemon juice
- 1 cup heavy whipping cream
- Feta cheese
- 2 tablespoons finely chopped parsley
- Gremolata
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Instructions
- Prep the Cauliflower: Toss the cauliflower florets with olive oil, salt, and red pepper flakes. Air fry at 400°F (200°C) for 15 minutes, or roast in a preheated oven at 425°F (220°C) for 20-25 minutes until golden.
- Season the Chicken: Pat dry and season the chicken with salt and pepper. Toss with flour to coat.
- Brown the Chicken: Heat olive oil in a large skillet or Dutch oven. Brown the chicken in batches, about 3 minutes per side. Transfer to a plate.
- Cook the Onion and Garlic: In the same skillet, cook the onion over low heat until softened. Add the garlic and cook until fragrant.
- Simmer the Chicken: Return the chicken to the skillet with thyme, oregano, chicken stock, and lemon juice. Simmer for 10 minutes.
- Finish the Dish: Add the cauliflower, cream, and feta to the skillet. Season with red pepper flakes if desired, and adjust the seasoning. Warm through for 3-5 minutes.
- Serve: Garnish with parsley or gremolata and enjoy!
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Notes:
- Reduce flour or omit for a lower-carb or gluten-free option.
- Substitute chicken tenders or breast meat, reducing simmering time to 5-8 minutes.
- Add more veggies like sauteed mushrooms, roasted broccoli, or spinach for extra flavor and color.
