Lemon Herb Chicken with Garlicky Cauliflower Rice

Why this recipe works

• Bright and balanced: Lemon, garlic, and herbs create a clean, vibrant flavor profile that complements lean chicken.

• Quick and reliable: A short marinade and one-pan cook make it weeknight-friendly.

• Truly wheatless: Uses cauliflower rice instead of wheat pasta or couscous while keeping texture and satisfaction high.

Equipment

• Large skillet (12-inch preferred)

• Cutting board and chef’s knife

• Citrus zester and juicer

• Mixing bowl for marinade

• Tongs or spatula

• Instant-read thermometer

• Food processor (if ricing cauliflower from whole head; optional)

Ingredients (serves 4)
Chicken

• 1.5 lb (680 g) boneless, skinless chicken breasts, pounded to even thickness

• 2 tbsp extra-virgin olive oil

• Zest of 1 lemon

• 3 tbsp fresh lemon juice

• 2 garlic cloves, minced

• 1 tsp dried oregano

• 1 tsp dried thyme

• 1/2 tsp kosher salt

• 1/2 tsp black pepper

Cauliflower rice

• 1 large head cauliflower, riced (about 4 cups), or 4 cups pre-riced cauliflower

• 1.5 tbsp extra-virgin olive oil

• 2 garlic cloves, minced

• 1/2 tsp kosher salt

• 1/4 tsp black pepper

• 2 tbsp chopped fresh parsley

• 1 tbsp fresh lemon juice

• Optional finish: 1 tbsp butter or ghee (use a certified gluten-free brand if needed)

To serve

• Lemon wedges

• Extra parsley

• Optional: red pepper flakes

Method

1. Marinate the chicken
   In a bowl, whisk olive oil, lemon zest, lemon juice, garlic, oregano, thyme, salt, and pepper. Add chicken and turn to coat. Marinate 10–20 minutes while prepping the cauliflower rice.

2. Rice the cauliflower (if not using pre-riced)
   Cut cauliflower into florets and pulse in a food processor until rice-like. Work in batches and avoid over-processing into a paste.

3. Cook the chicken
   Heat a large skillet over medium-high. Add the chicken and cook 4–5 minutes per side, until deep golden and the internal temperature reaches 165°F (74°C). Transfer to a plate, tent with foil, and rest 5 minutes.

4. Make garlicky cauliflower rice
   Return the skillet to medium heat. Add olive oil and garlic; cook 30 seconds until fragrant. Add cauliflower rice, salt, and pepper. Sauté 5–7 minutes, stirring occasionally, until tender and fluffy with some steam evaporated. Stir in parsley and lemon juice. Optional: finish with butter or ghee for richness.

5. Serve
   Slice the chicken and plate over the cauliflower rice. Garnish with parsley, lemon wedges, and a pinch of red pepper flakes if desired.

Timing

• Prep: 15 minutes

• Cook: 15 minutes

• Total: 30 minutes

Nutrition (estimated per serving)

• Calories: ~340

• Protein: ~34 g

• Fat: ~18 g

• Carbs: ~11 g

• Fiber: ~4 g
  Estimates vary by brands and portion size.

Notes and pro tips

• Even thickness matters: Lightly pound chicken so it cooks quickly and evenly.

• Short marinade: Acid can toughen chicken if left too long; 10–20 minutes is the sweet spot.

• Avoid soggy rice: Use a wide skillet and don’t cover; let steam escape so the cauliflower stays fluffy.

• Season in layers: Salt in the marinade, then taste and adjust the cauliflower rice before serving.

Substitutions and variations

• Protein: Boneless, skinless chicken thighs (cook to 175°F/79°C); turkey cutlets; or firm tofu for a plant-based option.

• Herbs: Swap Italian seasoning; add fresh thyme/oregano if available (use 3x dried).

• Veggie add-ins: Stir in spinach, peas, or diced bell pepper during the last 2–3 minutes of the rice cook.

• Spicy: Add 1/2 tsp red pepper flakes to the marinade or finish with Aleppo pepper.

• Dairy-free: Skip butter/ghee and finish with extra-virgin olive oil.

Make ahead, storage, and reheating

• Make ahead: Marinate chicken up to 12 hours (reduce lemon juice by 1 tbsp for longer marinades).

• Refrigerate: Store cooked chicken and cauliflower rice in separate airtight containers for up to 3 days.

• Reheat: Warm gently in a skillet with a splash of water or broth until heated through.

• Freeze: Chicken freezes well for up to 2 months. Cauliflower rice is best fresh but can be frozen up to 1 month; reheat from frozen and cook off moisture.

FAQs

• Is this recipe wheatless and gluten-free?
  Yes, it contains no wheat, barley, or rye. Verify labels on packaged items (spices, butter/ghee) for gluten-free certification and to avoid cross-contact.

• Can frozen cauliflower rice be used?
  Yes. Add directly to the skillet from frozen and cook a bit longer to evaporate excess moisture before finishing with parsley and lemon.

• Can this be baked instead of pan-seared?
  Yes. Bake marinated chicken at 425°F (220°C) for 16–20 minutes, depending on thickness, until 165°F (74°C). Sauté cauliflower rice on the stovetop as written.

Lemon Herb Chicken with Garlicky Cauliflower Rice

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Ingredients Equipment Method Notes

Ingredients

  

• Chicken
• 1.5 lb 680 g boneless, skinless chicken breasts, pounded to even thickness
• 2 tbsp extra-virgin olive oil
• Zest of 1 lemon
• 3 tbsp fresh lemon juice
• 2 garlic cloves minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp kosher salt
• 1/2 tsp black pepper
• Cauliflower rice
• 1 large head cauliflower riced (about 4 cups), or 4 cups pre-riced cauliflower
• 1.5 tbsp extra-virgin olive oil
• 2 garlic cloves minced
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 2 tbsp chopped fresh parsley
• 1 tbsp fresh lemon juice
• Optional finish: 1 tbsp butter or ghee use a certified gluten-free brand if needed

Equipment

• Large skillet (12-inch preferred)
• Cutting board and chef’s knife
• Citrus zester and juicer
• Mixing bowl for marinade
• Tongs or spatula
• Instant-read thermometer
• Food processor (if ricing cauliflower from whole head; optional)

Method

 

1. Marinate the chicken
2. In a bowl, whisk olive oil, lemon zest, lemon juice, garlic, oregano, thyme, salt, and pepper. Add chicken and turn to coat. Marinate 10–20 minutes while prepping the cauliflower rice.
3. Rice the cauliflower (if not using pre-riced)
4. Cut cauliflower into florets and pulse in a food processor until rice-like. Work in batches and avoid over-processing into a paste.
5. Cook the chicken
6. Heat a large skillet over medium-high. Add the chicken and cook 4–5 minutes per side, until deep golden and the internal temperature reaches 165°F (74°C). Transfer to a plate, tent with foil, and rest 5 minutes.
7. Make garlicky cauliflower rice
8. Return the skillet to medium heat. Add olive oil and garlic; cook 30 seconds until fragrant. Add cauliflower rice, salt, and pepper. Sauté 5–7 minutes, stirring occasionally, until tender and fluffy with some steam evaporated. Stir in parsley and lemon juice. Optional: finish with butter or ghee for richness.
9. Serve
10. Slice the chicken and plate over the cauliflower rice. Garnish with parsley, lemon wedges, and a pinch of red pepper flakes if desired.

Notes

Even thickness matters: Lightly pound chicken so it cooks quickly and evenly.

Short marinade: Acid can toughen chicken if left too long; 10–20 minutes is the sweet spot.

Avoid soggy rice: Use a wide skillet and don’t cover; let steam escape so the cauliflower stays fluffy.

Season in layers: Salt in the marinade, then taste and adjust the cauliflower rice before serving.

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Lemon Herb Chicken with Garlicky Cauliflower Rice

Lemon Herb Chicken with Garlicky Cauliflower Rice

Lemon Herb Chicken with Garlicky Cauliflower Rice

Lemon Herb Chicken with Garlicky Cauliflower Rice

Lemon Herb Chicken with Garlicky Cauliflower Rice

Lemon Herb Chicken with Garlicky Cauliflower Rice

More Wheatless Recipes:

“Looking for more delicious wheatless and gluten-free recipes? Check out our Buckwheat Galettes with Eggs, Cheese, and Ham recipe for a savory twist.”

Millet is an ancient grain rich in protein and fiber source{:rel=”nofollow”}

Coconut flour is a popular gluten-free alternative for baking source{:rel=”nofollow”}