These Healthy BBQ Chicken and Cheesy Cauliflower Steaks are the perfect weeknight dinner or game day meal! A layer of roasted cauliflower, BBQ sauce, smoky seasoned chicken breast, red onion and shredded cheese get baked up in the oven until golden & bubbly. The best part is…this meal only requires a handful of simple ingredients and it’s low carb, gluten free and high in protein!
It’s been over a year since I first developed the “OG” variation of this recipe – Cauliflower Chicken Parmesan. I vividly remember not wanting to post it because I thought it was ugly and nobody was going to like it lol. But, it ended up going viral and I have made so many spin-offs of it since then.
I’ve made Cauliflower Buffalo Chicken and Cauliflower Bruschetta Chicken but somehow had never tried a BBQ version!? That changes now.
These Healthy BBQ Chicken and Cheesy Cauliflower Steaks were inspired by the upcoming Super Bowl. I wanted to create a healthy meal that you could enjoy at your football viewing party, that still feels fun and enjoyable. Mission = accomplished! These are easy, flavorful and make just the right amount for 2 people (but feel free to double or triple it if you’re feeding a crowd).
Why You’ll Love these Healthy BBQ Chicken and Cheesy Cauliflower Steaks
- This an easy, healthy dinner for two people!
- It’s low carb, gluten free and high protein.
- They are equally perfect for football watching as they are for summer dinners.
- These Healthy BBQ Chicken and Cheesy Cauliflower Steaks require only a handful of simple ingredients.
- They’re made in one baking dish and take only 30 minutes to cook.
What You Need to Make these Healthy BBQ Chicken and Cheesy Cauliflower Steaks
- Cauliflower: You will only need two thick “steaks” which usually is about 1/2 head of cauliflower or less. See the blog post for tips & tricks on how to cut the cauliflower steaks so that they don’t fall apart.
- Cooking Spray or Olive Oil: Just a bit to coat the cauliflower in prior to roasting.
- Paprika, Garlic Powder, Onion Powder, Salt & Pepper: Simple, pantry staple seasonings to add to the chicken and cauliflower.
- Chicken Breast: The protein source here is boneless, skinless chicken breast. If your chicken breast is very thick, slice it in half lengthwise (butterfly it) OR just use two thin chicken breasts.
- BBQ Sauce: I like to use Primal Kitchen BBQ sauce because it has no added sugar, but of course any brand will work.
- Shredded Monterey Jack Cheese: I used a blend that included Monterey Jack cheese.
- Red Onion: A few slices of red onion to add more flavor!
How To Make these Healthy BBQ Chicken and Cheesy Cauliflower Steaks
Roast Cauliflower Steaks:
Preheat your oven to 425F. Then, add cauliflower steaks to a baking dish or sheet and spray or brush each side with olive oil. Season both sides with salt & pepper. Transfer to the oven and roast for 10 minutes.
Season Chicken with Spice Blend:
Meanwhile, in a small bowl mix together the salt, paprika, garlic powder and onion powder. Rub this spice mixture onto both sides of the chicken breasts.
Once the cauliflower is done roasting, remove it from the oven and reduce the oven temperature to 400F.
Top Cauliflower with BBQ Sauce, Chicken, Red Onion & Cheese:
Next, brush the cauliflower with some of the BBQ sauce, add the seasoned chicken breast on top, then brush with the remaining BBQ sauce.
Top the chicken with some of the shredded cheese, a few slices of red onion and more cheese.
Return to the Oven until Chicken is Cooked Through:
Transfer it back to the oven to cook for about 20 more minutes or until the chicken reaches an internal temperature of 165F. I like to switch to broil for the last few minutes to give the cheese some color!
Finally, serve with an extra drizzle of BBQ sauce and some more chopped red onion and parsley, if desired. Enjoy!
What are Some Healthy Brands of BBQ Sauce?
Traditional BBQ sauce is full of sugar and while there’s nothing wrong with that in moderation, I usually opt for healthier brands with cleaner ingredients.
My go-to brand of healthy BBQ sauce is Primal Kitchen. They have several variations, but I just used the classic BBQ sauce in this recipe. It has no added sugar, is gluten free and Whole30 friendly. You can find this at almost any grocery store or on Amazon.
Other healthier BBQ sauce brands include Yo Mama’s, Lakanto, Noble Made and Stubb’s . This recipe will work with any of them!
How Do I Cut Cauliflower into “Steaks”?
Cauliflower “steaks” are just thick slices of cauliflower – there’s no meat involved, so the name is kinda deceiving.
This recipe is honestly so simple, but the hardest part is cutting the head of cauliflower into “steaks.” I’ve learned a lot along the way and here are the secrets to success:
- Make sure to keep some of the stem intact: You can remove the outermost green leaves, but keep some of the stem intact while you’re cutting your cauliflower into steaks. It’ll help hold it all together.
- You will have the best luck getting slices from the middle of the cauliflower head: The ends just seem to crumble apart so you can save those for another recipe.
- Cut each slice to be 3/4-1″ thick: They will be sturdier this way!
Expert Tips:
- Cut thick chicken breasts in half: If your chicken breast is too thick, it won’t cook in time! I like to butterfly the chicken if it’s really thick, or just use 2 thin chicken breasts instead.
- Don’t forget to reduce the oven temp after roasting the cauliflower: Reducing the oven temp to 400F is important so that the chicken doesn’t dry out.
- Use a meat thermometer: The best way to make sure that your chicken is cooked through is with a meat thermometer. That way you don’t have to cut into and check every time.
- Nestle the slices of red onion between layers of cheese: To make sure that the onions don’t get too burnt on top, I like to add a thin layer of cheese to the chicken first, then add the onion slices and finally finish with the remaining cheese.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for more Healthy Chicken Recipes?
- Creamy Buffalo Chicken Casserole
- Broccoli Cheddar Chicken Stuffed Spaghetti Squash
- Jalapeño Popper Chicken Casserole
- Healthy Kung Pao Chicken & Cauliflower Sheet Pan Meal
Healthy BBQ Chicken & Cheesy Cauliflower Steaks
Equipment
- baking dish or sheet
- small bowl
- Pastry brush (optional)
Ingredients
- 2 cauliflower "steaks" (about 3/4" thick)
- cooking spray or olive oil
- salt & pepper to taste
- 9-12 oz boneless, skinless chicken breast (either 2 thin chicken breasts, or 1 thick one butterflied)
- 1 tsp kosher salt
- 1 tsp paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp pepper
- cayenne optional, to taste
- 3 tbsp BBQ sauce I used Primal Kitchen
- ½ cup shredded monterey jack cheese (or a blend that includes monterey jack)
- red onion thinly sliced
Instructions
- Preheat oven to 425F. Add cauliflower steaks to a baking dish or sheet and spray or brush each side with olive oil. Season both sides with salt & pepper. Transfer to the oven and roast for 10 minutes.
- Meanwhile, in a small bowl mix together the salt, paprika, garlic powder and onion powder. Rub this spice mixture onto both sides of the chicken breasts.
- Once the cauliflower is done roasting, remove it from the oven and reduce the oven temperature to 400F.
- Brush the cauliflower with some of the BBQ sauce, add the seasoned chicken breast on top, then brush with the remaining BBQ sauce.
- Top with some of the shredded cheese, then a few slices of red onion and more cheese. Transfer back to the oven to cook for about 20 more minutes or until the chicken reaches an internal temperature of 165F. I like to switch to broil for the last few minutes to give the cheese some color!
- Finally, serve with an extra drizzle of BBQ sauce and some more chopped red onion and parsley, if desired. Enjoy!
Video
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.
Easy, quick and delicious!!
Truly!!