Healthy BBQ Chicken & Cheesy Cauliflower Steaks
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!
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
Calories: 390kcal | Carbohydrates: 20g | Protein: 47g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 134mg | Sodium: 1801mg | Potassium: 753mg | Fiber: 5g | Sugar: 9g | Vitamin A: 821IU | Vitamin C: 2mg | Calcium: 235mg | Iron: 1mg