This cauliflower crusted chicken is a quick and easy, delicious dish that's perfect for sharing. All you need is a blender and 10 minutes of your time!
This cauliflower crusted chicken recipe is a low fat, nutritious and simple dish that comes together in just over 30 minutes.
The chicken pieces are covered with a thick layer of cauliflower mixture, which seals the moisture in and keeps the chicken juicy and tender (though it's still important not to overcook it).
Equipment you'll need
- Food processor
- Kitchen scale, measuring cup and spoon
- Cutting board, knife and grater
How to make cauliflower rice for cauliflower crusted chicken
Cauliflower rice takes seconds to prepare! Simply roughly chop the cauliflower and process in a blender until crumbly. Do this very briefly as it's important not to overblend the mixture and turn it into puree (see below).
For this crusted chicken recipe I have blended the garlic along with the cauliflower. So in effect this is garlic cauliflower rice!
1.Make cauliflower rice.
How to make crusted chicken breast recipe
This part is equally easy to do.
2. Once your cauliflower rice is ready combine it with the cheese, breadcrumbs, butter and seasoning.
3. Then throw the mixture into the blender again and quickly blitz until it becomes a little sticky.
4. Spread the mixture over the chicken pieces and bake for 30 minutes. Done!
You will love the simplicity of this crusted chicken recipe! There is no need to marinate, the amount of chopping is minimal and most of the work is done in a blender and in the oven!
Because the cauliflower is not precooked the cauliflower rice topping mixture tastes fresh even after 35 minutes in the oven. Plus it has a nice bit of crunch to it. (See my healthy fish pie recipe where I've also used cauliflower rice for the topping).
This crusted chicken breast recipe is ideal when you are cooking for a crowd. Each chicken breast is cut in half so you'll get 8 servings!
Another advantage of cutting the chicken breast in half is that cooking time is a little shorter than it would be for larger pieces of meat!
Top tips
- Do NOT overblend the cauliflower mixture. Cauliflower rice should be crumbly. The final product should be slightly sticky but still grainy, not mushy.
- You can make cauliflower rice ahead and keep refrigerated, covered (overnight) until you are ready to make the recipe.
- Best served straight from the oven.
- Not suitable for freezing.
Related recipes
- Hasselback Harissa Chicken with Halloumi
- Spinach and Ricotta Cheese Stuffed Chicken
- Mushroom Stuffed Creamy Chicken Breast
Check out also this collection of healthy chicken recipes!
Keep in touch!
How has your crusted chicken turned out for you? Let me know in the comments below, thanks!
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Recipe
Cauliflower Rice Crusted Chicken
Ingredients
- 4 large chicken breasts cut in half lengthways
- โ small cauliflower approx.250 g, roughly chopped
- โ cup (30 g) parmesan finely grated, loosely packed
- 2 garlic cloves finely chopped
- 3 tablespoons butter melted
- 3 tablespoons breadcrumbs
- Sea salt and pepper to taste
Instructions
- Preheat the oven to 375 F/ 190 C/ gas mark 5.ย Line a large baking tray with non-stick baking paper. Lightly season the chicken pieces and place on the tray. Set aside.
- Blend the cauliflower and garlic to obtain a crumbly mixture.ย Add the parmesan, breadcrumbs, melted butter, seasoning and give another quick blitz in the blender until the mixture becomes sticky (but is still grainy, not mushy).ย Spread the mixture evenly on top of the chicken pieces.ย Bake for 30 minutes.
Notes
- Do NOT overblend the cauliflower mixture.ย Cauliflower rice should be crumbly.ย The final product should be slightly sticky but still grainy, not mushy.
- You can make cauliflower rice ahead and keep refrigerated, covered (overnight) until you are ready to make the recipe.
- Best served straight from the oven.
- Not suitable for freezing.
Nutrition
*Nutritional information is automatically generated and should be considered as an estimate.
**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.
joskitchenlarder
Sounds delicious Monika! Lovely and light crust my boys would love. Easy, mid-week family meal to try! ๐
Monika
Thank you for hosting this event, there are so many delicious and interesting recipes here!
hijackedbytwins
I love parsley and parmesan together and the addition of cauliflower with the chicken sounds lovely. Thank you for sharing with #CookBlogShare x