Roasted Cauliflower Chicken Sheet Pan

Succulent chicken and tender cauliflower florets are seasoned and roasted together on a single sheet pan, creating a flavorful, fuss-free meal served over fluffy rice. This easy Modern American dish is perfect for a quick weeknight dinner that doesn't compromise on taste.

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With only 15 minutes of preparation, this recipe allows you to step away while the oven does the hard work. It's a reliable choice for families looking for a nutritious, easy-to-follow meal that brings everyone to the table.

Ingredients

• 4 boneless, skinless chicken thighs (about 500 g / 1.1 lb)
• 1 medium head cauliflower, cut into florets (about 600 g / 1.3 lb)
• 1 medium red onion, sliced
• 3 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1/2 tsp ground black pepper
• 1 1/2 tsp kosher salt
• 1/4 tsp chili flakes (optional, for heat)
• 2 cups cooked basmati or jasmine rice
• 2 tbsp chopped fresh parsley or cilantro
• Lemon wedges

Instructions

Step 1

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil for easy cleanup.

Step 2

In a large bowl, whisk together olive oil, smoked paprika, cumin, garlic powder, salt, black pepper, and chili flakes.

Step 3

Add chicken thighs to the bowl and toss to coat. Remove and set aside.

Step 4

Add cauliflower florets and sliced red onion to the remaining marinade in the bowl. Toss well to coat evenly.

Step 5

Spread the cauliflower and red onions evenly on the prepared sheet pan. Nestle the chicken thighs among the vegetables.

Step 6

Roast in the preheated oven for 25–30 minutes, until the chicken is cooked through (internal temp 165°F/74°C) and the cauliflower is golden and tender.

Step 7

Meanwhile, prepare the rice according to package instructions if not already cooked.

Step 8

To serve, divide rice among plates. Top with roasted chicken and vegetables. Garnish with chopped parsley or cilantro and a squeeze of lemon juice.

Zusatztipps für die Zubereitung

Use a large baking sheet to ensure the vegetables have enough space to roast rather than steam. Lining your pan with parchment paper or foil is essential for a truly fuss-free cleanup. Always check labels on rice and spices for potential cross-contamination if you have specific sensitivities.

Varianten und Anpassungen

You can swap chicken thighs for chicken breasts if preferred, though you should reduce the cooking time slightly to avoid drying them out. For a vegetarian version, replace the chicken with firm tofu and adjust the seasonings as needed. Feel free to add other vegetables like bell peppers or carrots for extra variety and color.

Serviervorschläge

Serve this dish over a bed of fluffy basmati or jasmine rice to soak up the flavorful juices from the chicken. A dollop of Greek yogurt or your favorite sauce can add a creamy contrast. Don't forget the fresh herbs and a generous squeeze of lemon juice to brighten the whole meal.

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This Roasted Cauliflower Chicken Sheet Pan delivers a satisfying 430 calories and 30g of protein per serving, making it as nutritious as it is delicious. Enjoy this simple Modern American classic for your next meal.

Recipe Questions & Answers

→ What temperature should the chicken reach?

The chicken should reach an internal temperature of 165°F (74°C) to ensure it's fully cooked and safe to eat. Use a meat thermometer inserted into the thickest part of the thigh.

→ Can I use chicken breasts instead of thighs?

Yes, chicken breasts work well though they may cook slightly faster. Start checking for doneness around 20-22 minutes to prevent drying out.

→ How do I prevent the cauliflower from becoming mushy?

Avoid overcrowding the pan and roast at 425°F for caramelization. Cut florets into similar sizes so they cook evenly and achieve tender-crisp texture.

→ What other vegetables can I add?

Bell peppers, carrots, broccoli, or sweet potato pieces work beautifully. Just keep pieces similar in size and adjust roasting time as needed.

→ Can I make this vegetarian?

Absolutely. Replace chicken with firm tofu cubes or chickpeas. You may want to increase the spices slightly and adjust cooking time accordingly.

→ How should I store leftovers?

Store cooled components in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave before serving.