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Chicken and Cauliflower Mash: A Tasty, Low-Carb Meal
A wholesome and satisfying low-carb dinner featuring juicy pan-seared chicken served over a creamy, garlicky cauliflower mash. Perfect for keto, paleo, or simply lighter meals without sacrificing flavor.
Ingredients
- For the Chicken:
- 2 boneless skinless chicken breasts
- 1 tablespoon olive oil or butter
- 1 teaspoon garlic powder
- ½ teaspoon paprika
- Salt and pepper to taste
- Fresh thyme or parsley for garnish, optional
- For the Cauliflower Mash:
- 1 medium head cauliflower cut into florets
- 2 cloves garlic peeled
- 2 tablespoons cream cheese or heavy cream for dairy-free: use coconut cream
- 1 tablespoon butter or olive oil
- Salt and pepper to taste
Instructions
- Cook the Chicken
- Season chicken breasts with garlic powder, paprika, salt, and pepper.
- Heat oil in a skillet over medium heat. Sear chicken for 6–7 minutes per side or until fully cooked (internal temp 165°F/74°C). Set aside to rest.
- Make the Cauliflower Mash
- Boil cauliflower florets and garlic cloves in salted water for 8–10 minutes or until tender.
- Drain well. Add to a food processor with butter, cream cheese, salt, and pepper. Blend until smooth and creamy.
- Serve
- Slice the chicken and serve over a bed of cauliflower mash. Garnish with fresh herbs if desired.
Notes
- Add a splash of chicken broth to the mash if it’s too thick.
- Want it crispier? Sear chicken thighs instead of breasts.
- Garlic lovers can roast the garlic first for a sweeter mash flavor.
Nutrition
Calories: 350kcalCarbohydrates: 8gProtein: 35gFat: 20gFiber: 3g