Pesto Chicken Cauliflower Rice Recipe

This Pesto Chicken Cauliflower Rice is a light, flavorful, and healthy meal that’s packed with protein and low in carbs. Juicy chicken breast is coated in a rich, garlicky pesto sauce and served over tender cauliflower rice for a quick and easy dinner that’s ready in just 30 minutes. It’s the perfect dish for meal prep, weeknight dinners, or anyone following a low-carb, keto, or paleo diet!

Why You’ll Love This Recipe

• Low-carb, keto-friendly, and gluten-free
• Quick and easy—ready in under 30 minutes
• Packed with bold pesto flavor and juicy chicken
• One-pan recipe for easy cleanup
• Great for meal prep and reheats beautifully

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the chicken:

• Boneless, skinless chicken breasts or thighs, diced
• Olive oil or avocado oil
• Garlic powder
• Italian seasoning
• Salt and black pepper to taste

For the cauliflower rice:

• Fresh or frozen cauliflower rice
• Garlic cloves, minced
• Onion, finely diced
• Olive oil or butter
• Salt and pepper to taste

For the pesto sauce:

• Basil pesto (store-bought or homemade)
• Parmesan cheese, grated (optional)
• Fresh lemon juice (optional, for brightness)

For garnish:

• Fresh basil leaves, chopped
• Cherry tomatoes, halved (optional)
• Red pepper flakes (optional, for a spicy kick)

Directions

1. Season the chicken: In a bowl, season diced chicken with garlic powder, Italian seasoning, salt, and pepper.
2. Cook the chicken: In a large skillet, heat olive oil over medium-high heat. Add the chicken and cook for 5-7 minutes until browned and cooked through. Remove from the pan and set aside.
3. Sauté the cauliflower rice: In the same pan, add olive oil and cook the diced onion until soft. Add garlic and cauliflower rice, season with salt and pepper, and cook for 5-6 minutes until tender.
4. Add pesto: Stir pesto into the cooked chicken until coated. Return the chicken to the pan with the cauliflower rice and toss until everything is combined.
5. Garnish and serve: Sprinkle with Parmesan cheese, fresh basil, and cherry tomatoes (if using). Serve with a squeeze of lemon juice for extra brightness.

Servings and Timing

• Servings: 4
• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: 30 minutes

Variations

• Spicy Pesto Chicken: Add red pepper flakes or a drizzle of hot sauce for extra heat.
• Vegetarian Option: Replace chicken with sautéed mushrooms or tofu.
• Cheesy Twist: Stir in mozzarella or provolone cheese for a creamier texture.
• Add Veggies: Mix in spinach, zucchini, or bell peppers for extra nutrients.

Storage/Reheating

• Store: Keep leftovers in an airtight container in the refrigerator for up to 4 days.
• Reheat: Warm in a skillet over medium heat or microwave for 1-2 minutes until heated through.
• Freeze: Store in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.

FAQs

Can I use frozen cauliflower rice?

Yes, just make sure to cook off any excess water after thawing to avoid sogginess.

Can I use store-bought pesto?

Absolutely! Store-bought pesto works great, but homemade pesto will give a fresher flavor.

Can I use chicken thighs instead of breasts?

Yes, chicken thighs are juicier and offer a richer flavor, but both cuts work well.

Is this dish keto-friendly?

Yes, this recipe is low-carb and keto-friendly as written.

How do I make this dish dairy-free?

Use dairy-free pesto and skip the Parmesan cheese or use a vegan cheese substitute.

Can I use quinoa instead of cauliflower rice?

Yes, for a higher-carb option, replace the cauliflower rice with cooked quinoa or brown rice.

How can I add more vegetables to this recipe?

Stir in sautéed spinach, mushrooms, or asparagus for added nutrition and texture.

What protein alternatives can I use?

Shrimp, turkey, or tofu are great substitutes for the chicken in this recipe.

Can I meal prep this recipe?

Yes, it’s perfect for meal prep! Store in individual containers and reheat throughout the week.

What’s the best way to prevent soggy cauliflower rice?

Cook it on medium-high heat to let excess moisture evaporate quickly.

Conclusion

This Pesto Chicken Cauliflower Rice is a quick, healthy, and delicious one-pan meal that’s bursting with bold flavors and loaded with nutrients. It’s the perfect low-carb dish for busy weeknights or meal prep, and it’s easy to customize with your favorite veggies and spices. Serve with fresh basil and a squeeze of lemon for a bright, satisfying finish!

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