Parmesan Coated Chicken with Cauliflower Rice

This beautiful dish is perfect as a low carb alternative to most ‘rice’ dishes considering the ‘rice’ is actually made out of cauliflower! Here it is…

RECIPE |Parmesan Coated Chicken with Cauliflower Rice


  • 3 large chicken breast – sliced into fillets (or 6 chicken thighs fillets)

▪ 1/2 cup grated Parmesan

▪ 1 tsp paprika or roast chicken seasoning

▪ 1 tsp Italian herbs

▪ 4 tbsp unsalted butter

▪ 1 whole head of cauliflower – cut into florets

▪ 1 Brown onion – chopped

▪ 4 large cloves garlic – minced

▪ 2 tablespoons vegetable stock

▪ Juice of one lemon

▪ 1/4 cup fresh parsley chopped


  1. In a large plate, combine the Parmesan, paprika (or roast seasoning) & Italian herbs. Season the chicken with S+P & coat the chicken with the Parmesan mixture. Shake off excess, set aside.
  2. In a large pan over med-high heat add half of the butter & cook the chicken until golden & cooked through (approx. 3-4 mins on each side) – transfer to a plate.
  3. Meanwhile add the cauliflower florets in a food processor/chopper and process until cauliflower resembles rice in size (this may need to be done in batches)
  4. In the same pan that the chicken was cooked in, add the rest of the butter & fry the garlic & onion for 1 min or until fragrant. Add the riced cauliflower & stir well to coat for a further 1 minute.
  5. Add the vegetable stock, lemon juice & parsley (you could also add a tbsp of extra Parmesan cheese here if you like), stir & cook for 1 min to slightly reduce.
  6. Season to taste! Transfer rice to serving dish (cover to keep warm) & add the chicken back to the pan to heat. Once heated through top the cauliflower rice with the heated chicken.
  7. Optional: Garnish with fresh parsley, lemon slices/wedges, grated Parmesan & chilli flakes

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