Everyday Healthy Recipes

menu icon
go to homepage
  • Recipe Index
  • About Me
  • Contact
  • Cookie Policy
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • About Me
    • Contact
    • Cookie Policy
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Recipes » Easy Meals

    Cauliflower Crusted Chicken

    April 20, 2016 By Monika Last Updated June 10, 2024 1 Comment

    Jump to Recipe

    Cauliflower crusted chicken features succulent chicken breast topped with a cheesy cauliflower mixture for a delicious and easy meal that's perfect for any occasion. Gluten free, nutritious and ready in under 40 minutes!

    Top down view of cauliflower crusted chicken breast with cherry tomatoes on parchment.

    This cauliflower crusted chicken is a delicious way of serving chicken breast. This recipe features baked tenderised chicken breasts topped with a crust mixture of raw cauliflower, cheddar and feta. The cauliflower topping helps to keep the chicken juicy while also adding flavour and crunch.

    Cauliflower crusted chicken ingredients and substitutions

    • Chicken: use skinless, boneless chicken breast. I do not recommend using chicken thighs instead.
    • Cauliflower: ensure it's firm and has no dark spots.
    • Cheddar: you can use mozzarella instead.
    • Feta: goat's cheese makes a good substitute. This ingredient adds lots of flavour plus binds the cauliflower mixture so I do not recommend omitting it.
    • Herbs: I used Italian herbs but you can use your favourite herb mixture.
    • Garlic granules.
    • Olive oil.
    • Salt and pepper.
    • *Cherry tomatoes: optional.
    Ingredients for making cauliflower crusted chicken in individual dishes.

    Step-by-step recipe instructions

    1.Preheat the oven to 400F/200C/180 fan/gas mark 6. Line a large baking sheet with parchment paper and set aside.

    2. Prepare chicken: Place the chicken breasts on top of a large cutting board, cover with cling wrap or parchment paper and gently pound the thicker sections of the meat, using either a meat mallet or rolling pin, until approx. ½-inch thick.

    2 pieces of chicken covered with cling wrap on cutting board.

    3. Season chicken: Rub both sides of each chicken breast with oil, season with salt and pepper and sprinkle with the herbs. Arrange on top of the baking sheet and set aside.

    Chicken breast with herbs on top of parchment.

    4. Prepare cauliflower: Place the cauliflower florets in a food processor and pulse until coarsely chopped. Add both cheeses, garlic granules and pepper to taste then pulse several times until thoroughly combined and the mixture starts becoming sticky.

    • TIPS: Be careful not to overblend the mixture. The food processor is quick and easy, but you can chop the cauliflower by hand, if preferred.
    Cauliflower pieces in food processor bowl.
    Chopped cauliflower, crumbled feta, grated cheese and spice in blender bowl.
    Top down view of cauliflower crust mixture in blender.

    5. Assemble: Cover each chicken breast with the cauliflower mixture without pressing down too much. Add cherry tomatoes, as I have done (optionally).

    Chicken breast covered with cauliflower crust and surrounded by tomatoes.

    6. Bake: Bake in the centre of the oven for 20 minutes. Remove from the oven, set aside for 3 minutes then serve.

    2 chicken breasts with cauliflower crust surrounded by mini tomatoes on vine.

    Serving suggestions

    This crusted chicken with cauliflower is delicious served with fresh parsley or chives, pesto sauce, as well as yogurt-based sauces including ranch and dill mustard. You can serve it with mashed spinach potato, spiced carrot mash, green beans or peas.

    Top tips

    • Pat the chicken with a paper towel to remove excess moisture before seasoning.
    • Pounding the chicken before adding the cauliflower topping tenderizes the meat, increases the surface area (so you can add more topping), and ensures the meat has more or less the same thickness so it cooks evenly.
    • Do not overblend the cauliflower mixture. It should be slightly sticky but still grainy, not mushy.
    • There is no need to add salt to the cauliflower topping mixture (it contains salty feta).
    • You can prepare the cauliflower ahead and keep refrigerated, covered (overnight) until you are ready to make the recipe.
    • Best served hot. Leftover cauliflower crusted chicken can be refrigerated, covered, for up to 3 days. Reheat in the microwave.
    • Freeze for up to 3 months.

    Related cauliflower recipes to try next

    • Cauliflower Rice Stuffed Peppers
    • Honey Chicken and Peaches with Cauliflower
    • Fish Pie with Cauliflower Topping
    • Cauliflower Stuffing with Crispy Topping

    See also these other easy meals including more chicken recipes!

    Recipe

    Top down view of cauliflower crusted chicken breast with cherry tomatoes on parchment.

    Cauliflower Crusted Chicken

    Cauliflower crusted chicken features succulent chicken breast topped with a cheesy cauliflower mixture for a delicious and easy meal that's perfect for any occasion. Gluten free, nutritious and ready in under 40 minutes!
    5 from 1 vote
    Print Pin Rate
    Course: Dinner
    Cuisine: gluten free
    Prep Time: 15 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 4 servings
    Calories: 237kcal
    Author: Monika Dabrowski

    Equipment

    • Large baking sheet
    • Food processor not absolutely necessary but helpful
    • Meat mallet or rolling pin

    Ingredients

    • 4 chicken breasts skinless, boneless
    • 5.64 ounces (160 g) cauliflower florets approx. ⅓ small cauliflower
    • 2.47 ounces (70 g) feta cheese approx. 5-6 tbsp crumbled
    • ⅓ cup (40 g) cheddar cheese coarsely grated
    • ⅓ teaspoon garlic granules
    • 1 tablespoon olive oil
    • 1 teaspoon Italian herbs
    • Sea salt and pepper to taste

    Instructions

    • Preheat the oven to 400F/200C/180 fan/gas mark 6. Line a large baking sheet with parchment paper and set aside.
    • Prepare chicken: Place the chicken breasts on top of a large cutting board, cover with cling wrap or parchment paper and gently pound the thicker sections of the meat, using either a meat mallet or rolling pin, until approx. ½-inch thick.
    • Season chicken: Rub both sides of each chicken breast with oil, season with salt and pepper and sprinkle with the herbs. Arrange on top of the baking sheet and set aside.
    • Prepare cauliflower: Place the cauliflower florets in a food processor and pulse until coarsely chopped. Add both cheeses, garlic granules and pepper to taste then pulse several times until thoroughly combined and the mixture starts becoming sticky.
      TIPS: Be careful not to overblend the mixture. The food processor is quick and easy, but you can chop the cauliflower by hand, if preferred.
    • Assemble: Cover each chicken breast with the cauliflower mixture without pressing down too much. Add cherry tomatoes, as I have done (optionally).
    • Bake: Bake in the centre of the oven for 20 minutes. Remove from the oven, set aside for 3 minutes then serve.

    Notes

    • Pat the chicken with a paper towel to remove excess moisture before seasoning.
    • Pounding the chicken before adding the cauliflower topping tenderizes the meat, increases the surface area (so you can add more topping), and ensures the meat has more or less the same thickness so it cooks evenly.
    • Do not overblend the cauliflower mixture. It should be slightly sticky but still grainy, not mushy.
    • There is no need to add salt to the cauliflower topping mixture (it contains salty feta).
    • You can prepare the cauliflower ahead and keep refrigerated, covered (overnight) until you are ready to make the recipe.
    • Best served hot. Leftover cauliflower crusted chicken can be refrigerated, covered, for up to 3 days. Reheat in the microwave.
    • Freeze for up to 3 months.

    Nutrition

    Serving: 1serving | Calories: 237kcal | Carbohydrates: 3g | Protein: 30g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 97mg | Sodium: 405mg | Potassium: 565mg | Fiber: 1g | Sugar: 1g | Vitamin A: 211IU | Vitamin C: 21mg | Calcium: 176mg | Iron: 1mg

    *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.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

    Keep in touch!

    How has your cauliflower crusted chicken turned out for you? Let me know in the comments below, thanks!

    Follow me on Facebook, Instagram and Twitter for regular recipe updates! Or you could subscribe to this blog and receive all my latest recipes right in your mailbox!

    More Easy Meals

    • Top down view of braised pork steaks with onion in large shallow pan.
      Braised Pork Shoulder Steaks (Polish Style)
    • Top down view of turkey meatballs in gravy in large shallow pan.
      Turkey Meatballs in Gravy (Polish Klopsiki)
    • Side view of stuffed potato cakes in brown bowl.
      Stuffed Potato Cakes (Meat, Mushrooms)
    • Top down view of brussels sprouts pasta bake with spoon in rectangular dish.
      Easy Brussels Sprouts Pasta Bake
    5157 shares

    Comments

      5 from 1 vote (1 rating without comment)

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. joskitchenlarder says

      April 29, 2018 at 8:13 pm

      Sounds delicious Monika! Lovely and light crust my boys would love. Easy, mid-week family meal to try! 🙂

      Reply

    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make and delicious, perfect for everyday cooking.

    Find out more about me →

    Popular Posts

    • Top down view of pierogi in bowl, making pierogi and dough.
      5 Traditional Pierogi Recipes (plus tips for serving, freezing)
    • Side view of creamy brussels sprout soup in white bowl.
      Simple Brussels Sprout Soup
    • Top down view of cottage cheese egg salad in grey bowl with spoon.
      Simple Cottage Cheese Egg Salad
    • Top down view of meatballs in mushroom sauce in large pan.
      Healthy Meatballs in Mushroom Sauce

    Polish Recipes

    • 4 colourful Polish soups in bowls.
      28 Traditional Polish Soups
    • Sauerkraut stew in green bowl with spoon with hands holding it, and grey pot with stew in background.
      Authentic Polish Bigos Stew Recipe
    • Top down view of cabbage rolls in large white shallow pan.
      Polish Stuffed Cabbage Rolls (Golabki) in Tomato Sauce
    • Close-up view of Polish potato dumplings in green bowl.
      Authentic Polish Potato Dumplings (Kopytka)

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • About

    Newsletter

    • Sign Up! for recipe updates

    Contact

    • Contact

    Copyright © 2025 · Everyday Healthy Recipes

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.