Save A vibrant, low-carb rice bowl featuring riced cauliflower, lean protein, and colorful vegetables, perfect for a nutritious and satisfying meal. This bowl offers an international flair, combining tender vegetables with perfectly seasoned chicken and a creamy tahini drizzle.
Pin it This recipe is designed to be both visually stunning and physically nourishing. By using cauliflower as the base, you get a boost of fiber and vitamins while keeping the calorie count low, all while enjoying the hearty satisfaction of a complete meal.
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 and pepper to taste.
Instructions
- Step 1
- Prepare the cauliflower rice: Remove leaves and stem from cauliflower, chop into florets, and pulse in a food processor until rice-sized.
- Step 2
- 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.
- Step 3
- In a separate bowl, toss chicken pieces (or tofu) with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper.
- Step 4
- 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.
- Step 5
- In the same skillet, quickly sauté bell pepper and broccoli for 3–4 minutes until just tender but still crisp.
- Step 6
- Assemble bowls: Divide cauliflower rice among four bowls. Top with chicken, sautéed vegetables, cherry tomatoes, avocado slices, and fresh herbs.
- Step 7
- Drizzle with optional yogurt-tahini sauce and sprinkle with feta cheese if desired. Serve immediately.
Zusatztipps für die Zubereitung
To prepare the cauliflower, you can use a food processor or a box grater to achieve the rice-like texture. Ensure you pulse carefully to keep it from becoming mushy. Always check ingredient labels if you have specific allergies, especially for the dairy and sesame components.
Varianten und Anpassungen
Substitute chicken with shrimp, beef strips, or tofu for variety. You can also add other vegetables such as zucchini, snap peas, or carrots as desired. For a dairy-free version, simply omit the feta cheese and Greek yogurt.
Serviervorschläge
For extra flavor, add a squeeze of lime or a sprinkle of toasted seeds. The sauce can be omitted or replaced with your favorite vinaigrette or dressing depending on your taste preference.
Pin it Whether enjoyed immediately or prepped ahead for lunch, this Cauliflower Rice Bowl is a delicious way to fuel your day with high-quality protein and fresh produce. It's a satisfying meal that leaves you feeling light and energized.
Frequently Asked Questions
- → Can I make cauliflower rice ahead of time?
Yes, you can rice cauliflower 2-3 days in advance and store it in an airtight container in the refrigerator. Cooked cauliflower rice also keeps well for 3-4 days when refrigerated, making it excellent for meal prep.
- → What other proteins work well in this bowl?
Beyond chicken, try shrimp, ground turkey, beef strips, or baked tofu. Each absorbs the smoked paprika seasoning beautifully. Cook times may vary slightly depending on your protein choice.
- → Is this bowl suitable for freezing?
The cauliflower and vegetables can become mushy when frozen. For best results, freeze cooked protein separately and assemble fresh bowls with freshly cooked cauliflower rice and vegetables when ready to eat.
- → How do I prevent cauliflower rice from becoming soggy?
Avoid overcrowding the pan and cook over medium heat to allow excess moisture to evaporate. Don't cover while cooking, and consider squeezing excess water from the cauliflower after ricing if it seems particularly wet.
- → Can I use frozen cauliflower rice instead?
Absolutely. Frozen cauliflower rice works well and saves prep time. Thaw and squeeze out excess moisture before cooking, then reduce the cooking time slightly since it's already partially processed.