Garlic Chicken Cauliflower Rice Skillet
By Better Plate RecipesGarlic Chicken Cauliflower Rice Skillet cooks seasoned chicken cubes with bell pepper, onion, peas, riced cauliflower, soy sauce, parsley, and lemon. It is savory, garlicky, and lighter than a rice skillet, with enough color and protein to make a fast, simple one-pan dinner feel complete.
Why You’ll Love This Recipe
This skillet is fast, garlicky, and filling without relying on regular rice. The chicken gets seasoned and browned first, which gives the dish its savory base and keeps the pieces juicy. Bell pepper, onion, peas, and cauliflower rice bring color and volume, while soy sauce or coconut aminos adds the salty, umami flavor that makes the skillet taste complete. Fresh parsley and lemon keep it from feeling flat. It is a helpful dinner when you want something lower-carb but still warm and satisfying, and it reheats well as long as the cauliflower rice is not left watery. Because the vegetables are cooked in stages, the chicken stays browned, the peas stay sweet, and the cauliflower rice has time to lose extra moisture. That small order of steps makes the skillet taste much better.
What Makes This Recipe Work
Cooking the chicken first gives it golden edges and keeps it from steaming in the cauliflower rice. Bell pepper and onion add sweetness and texture, while fresh garlic adds a stronger flavor than garlic powder alone. Cauliflower rice needs enough time for extra moisture to cook off; otherwise the skillet can taste watery. Adding peas near the end keeps them bright and sweet. Soy sauce or coconut aminos adds salt and umami, and parsley plus lemon makes the final dish taste fresher. The order of cooking is what keeps the skillet from becoming wet. Chicken needs dry heat first, while cauliflower rice needs a few extra minutes later so its moisture can evaporate. That is also why the fresh garlic is added with vegetables instead of sitting in the pan alone until it burns.
Ingredient Notes & Easy Swaps
Chicken breasts: Cut the chicken into even 3/4-inch cubes so the pieces cook at the same speed. Chicken thighs can also work with the same skillet method.
Garlic powder, onion powder, and Italian seasoning: These season the chicken before it browns. Seasoning the chicken first gives the skillet more flavor than adding all the spices at the end.
Fresh garlic: Fresh garlic goes into the vegetables for stronger aroma. Stir it often so it softens without turning dark brown.
Bell pepper and onion: These add color and a little sweetness. Dice them small so they cook quickly with the cauliflower rice.
Riced cauliflower: Fresh or frozen riced cauliflower works. Frozen cauliflower rice may release more water, so cook until extra moisture evaporates before adding the chicken back.
Frozen peas: Peas add sweetness and color. They can go in straight from frozen because they heat quickly in the skillet.
Soy sauce or coconut aminos: Soy sauce adds savory flavor; coconut aminos are a soy-free swap and taste slightly sweeter. Use low sodium if possible.
Parsley and lemon wedges: Parsley freshens the skillet, and lemon brightens the cauliflower rice. Add both at the end for the best flavor.
Garlic Chicken Cauliflower Rice Skillet
Description
Garlic Chicken Cauliflower Rice Skillet cooks seasoned chicken cubes with bell pepper, onion, peas, riced cauliflower, soy sauce, parsley, and lemon. It is savory, garlicky, and lighter than a rice skillet, with enough color and protein to make a fast, simple one-pan dinner feel complete.
Ingredients
- 1 1/4 lb boneless, skinless chicken breasts, cut into 3/4-inch cubes
- 2 tbsp olive oil, divided
- 1 1/2 tsp garlic powder
- 1 tsp onion powder
- 1 tsp dried Italian seasoning
- 3/4 tsp salt, divided
- 1/2 tsp black pepper
- 4 garlic cloves, minced
- 1 red bell pepper, diced
- 1 small yellow onion, diced
- 4 cups riced cauliflower (fresh or frozen)
- 1 cup frozen peas
- 2 tbsp low sodium soy sauce or coconut aminos
- 2 tbsp chopped fresh parsley
- Lemon wedges, for serving
Instructions
- 1Equipment: a large nonstick skillet, a medium bowl, a clean bowl or small tray for the cooked chicken, a cutting board, a knife, an instant-read thermometer, measuring cups, measuring spoons, tongs or a spatula, and 4 serving bowls.
- 2In a medium bowl, toss the chicken cubes with 1 tbsp olive oil, 1 1/2 tsp garlic powder, 1 tsp onion powder, 1 tsp Italian seasoning, 1/2 tsp salt, and 1/2 tsp black pepper.
- 3Heat 1 tbsp olive oil in a large nonstick skillet over medium-high heat. Add the chicken in a single layer with about 1 inch of space between the pieces. Cook for 4 to 5 minutes without stirring, until the bottoms are golden. Use tongs or a spatula to turn the chicken pieces so the pale sides touch the hot skillet. Cook for 4 to 5 minutes more, stirring once or twice, until the chicken is golden outside and reaches 165 degrees F in the thickest pieces. Transfer the cooked chicken to a clean bowl or small tray.
- 4In the same skillet over medium heat, add the minced garlic, diced bell pepper, and diced onion. Cook for 5 minutes, stirring often, until the vegetables soften and you can smell the garlic.
- 5Add 4 cups riced cauliflower and 1/4 tsp salt. Cook for 5 to 6 minutes, stirring every minute, until tender and any extra moisture has cooked off.
- 6Stir in the frozen peas, 2 tbsp soy sauce or coconut aminos, and the cooked chicken. Cook for 2 minutes, until the peas are hot and the chicken is warmed through.
- 7Sprinkle with parsley and serve with lemon wedges for squeezing over the top.
Tips and Tricks
- 1
Give the chicken room to brown in the skillet. If the cubes are crowded, they release moisture and steam instead of getting golden edges. Work in two batches if needed for better flavor and texture. This gives the bowl or skillet a fresher finish without extra work.
- 2
Cook the cauliflower rice until the skillet no longer looks wet. Fresh and frozen cauliflower both release moisture. Letting that water cook off keeps the finished dish savory instead of soft, bland, and watery. It is one of those small details that makes healthy food taste more satisfying.
- 3
Add the peas near the end. They only need a couple of minutes to heat through, and adding them late keeps them sweet and bright green. Overcooked peas can turn dull and mushy. This keeps the recipe beginner-friendly because you are following clear cues.
- 4
Finish with lemon right before serving. The skillet has garlic, soy sauce, and cooked vegetables, so a little fresh acidity makes the flavors pop. Adding lemon after cooking keeps it bright instead of cooked away. It also helps every bite carry the seasoning, not just the top layer.
Nutrition
Per serving — Calories: 360kcal, Protein: 47g, Carbs: 11g, Fat: 13g, Fiber: 4g, Sugar: 3g, Sodium: 580mg.
Nutrition information is an estimate and may vary based on ingredient brands, product sizes, preparation methods, and substitutions. It is not intended as medical or dietary advice.
Recipe Guides
This recipe appears in
43 High-Protein Dinner Ideas
Dinner recipes that reach at least 40 grams of protein per listed serving on their own, without counting optional sides, toppings, or shakes.
Explore high-protein dinners →27 Quick 30-Minute Dinners
Dinner recipes with a verified total time of 30 minutes or less, sorted from fastest to slowest so you can cook to the clock.
Explore quick 30-minute dinners →