Easy & Flavorful Chicken and Cauliflower Sheet Pan Dinner

Introduction

Looking for a simple, healthy, and delicious dinner that requires minimal effort? This Chicken and Cauliflower Sheet Pan Dinner is perfect for busy weeknights. With juicy, well-seasoned chicken and roasted cauliflower, this one-pan meal is both low-carb and packed with flavor. Just toss everything on a baking sheet, pop it in the oven, and enjoy a satisfying homemade meal with hardly any cleanup!

Why You’ll Love This Recipe: ✔ One-Pan Meal – Easy Cleanup
✔ Healthy & Low-Carb
✔ Simple Ingredients & Quick Prep
✔ Customizable with Your Favorite Veggies

Ingredients

For the Chicken & Cauliflower:

• 4 boneless, skinless chicken thighs (or breasts)
• 1 medium head of cauliflower, cut into florets
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes (optional for heat)
• Juice of 1/2 lemon
• 2 tablespoons fresh parsley, chopped (for garnish)

Optional Add-Ins:

• 1/2 teaspoon cumin for extra warmth
• 1/2 teaspoon Italian seasoning for more depth
• 1/2 cup cherry tomatoes for added freshness

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil.

Step 2: Prepare the Chicken

1. Pat the chicken dry with a paper towel to remove excess moisture. This helps it get a nice golden-brown color while baking.
2. In a small bowl, mix garlic powder, smoked paprika, onion powder, oregano, salt, and black pepper.
3. Drizzle 1 tablespoon of olive oil over the chicken and rub the spice mix all over both sides.

Step 3: Season the Cauliflower

1. In a large bowl, toss the cauliflower florets with 1 tablespoon olive oil, garlic powder, salt, black pepper, and red pepper flakes.
2. Spread the seasoned cauliflower evenly on one side of the baking sheet.

Step 4: Assemble and Bake

1. Place the seasoned chicken on the other side of the baking sheet.
2. Roast in the oven for 25-30 minutes, or until the chicken is fully cooked (internal temperature of 165°F/75°C) and the cauliflower is golden brown.
3. If you like crispier edges, broil for 2-3 minutes at the end.

Step 5: Finish & Serve

1. Remove from the oven and squeeze fresh lemon juice over the top for brightness.
2. Garnish with chopped parsley.
3. Serve hot and enjoy!

Health Benefits of This Dish

1. High in Protein

Chicken is an excellent source of protein, keeping you full and supporting muscle health.

2. Low-Carb & Keto-Friendly

Cauliflower is a great low-carb alternative to starchy sides like potatoes, making this meal keto-friendly.

3. Nutrient-Rich

This meal is packed with fiber, vitamins, and antioxidants, supporting overall health.

Storage & Meal Prep Tips

Refrigeration:

Store leftovers in an airtight container in the fridge for up to 4 days.

Freezing:

Freeze in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.

Reheating:

• Oven: Reheat at 350°F for 10 minutes.
• Microwave: Heat in 30-second intervals until warm.

Recipe Variations & Customization

1. Swap the Protein

• Use salmon fillets or shrimp for a seafood version.
• Try tofu or tempeh for a vegetarian twist.

2. Add More Veggies

• Toss in broccoli, zucchini, or bell peppers for extra nutrition.

3. Change Up the Spices

• Use cajun seasoning for a bold kick.
• Add lemon zest for a citrusy touch.

Frequently Asked Questions

1. Can I use frozen cauliflower?

Yes! Just let it thaw slightly and pat it dry before seasoning to prevent excess moisture.

2. How can I make this spicier?

Add extra red pepper flakes or a drizzle of hot sauce before serving.

3. Can I make this ahead of time?

Absolutely! You can season the chicken and cauliflower a day in advance and store them in the fridge until ready to bake.

Final Thoughts

This Chicken and Cauliflower Sheet Pan Dinner is a quick, healthy, and flavorful meal that’s perfect for busy nights. It’s easy to make, packed with nutrients, and requires minimal cleanup. Whether you’re meal prepping or just need a fast dinner solution, this recipe will quickly become a go-to favorite!

Tried this recipe? Let us know in the comments!