Cauliflower Crusted Chicken

Cauliflower crusted chicken features succulent chicken breast topped with a cheesy cauliflower mixture for a delicious and easy meal that's perfect for any occasion. Gluten free, nutritious and ready in under 40 minutes!

Course Dinner

Cuisine gluten free

Prep Time 15

Cook Time 20

Total Time 35

Servings servings

Calories 237kcal

Author Monika Dabrowski

Equipment

Large baking sheet
Food processor not absolutely necessary but helpful
Meat mallet or rolling pin

Ingredients

4 chicken breasts skinless, boneless
5.64 ounces cauliflower florets approx. ⅓ small cauliflower
2.47 ounces feta cheese approx. 5-6 tbsp crumbled
⅓ cup cheddar cheese coarsely grated
⅓ teaspoon garlic granules
1 tablespoon olive oil
1 teaspoon Italian herbs
Sea salt and pepper to taste

US Customary - Metric

Instructions

Preheat the oven to 400F/200C/180 fan/gas mark 6. Line a large baking sheet with parchment paper and set aside.
Prepare chicken: Place the chicken breasts on top of a large cutting board, cover with cling wrap or parchment paper and gently pound the thicker sections of the meat, using either a meat mallet or rolling pin, until approx. ½-inch thick.
Season chicken: Rub both sides of each chicken breast with oil, season with salt and pepper and sprinkle with the herbs. Arrange on top of the baking sheet and set aside.
Prepare cauliflower: Place the cauliflower florets in a food processor and pulse until coarsely chopped. Add both cheeses, garlic granules and pepper to taste then pulse several times until thoroughly combined and the mixture starts becoming sticky.
TIPS: Be careful not to overblend the mixture. The food processor is quick and easy, but you can chop the cauliflower by hand, if preferred.
Assemble: Cover each chicken breast with the cauliflower mixture without pressing down too much. Add cherry tomatoes, as I have done (optionally).
Bake: Bake in the centre of the oven for 20 minutes. Remove from the oven, set aside for 3 minutes then serve.

Notes

Pat the chicken with a paper towel to remove excess moisture before seasoning.

Pounding the chicken before adding the cauliflower topping tenderizes the meat, increases the surface area (so you can add more topping), and ensures the meat has more or less the same thickness so it cooks evenly.

Do not overblend the cauliflower mixture. It should be slightly sticky but still grainy, not mushy.

There is no need to add salt to the cauliflower topping mixture (it contains salty feta).

You can prepare the cauliflower ahead and keep refrigerated, covered (overnight) until you are ready to make the recipe.

Best served hot. Leftover cauliflower crusted chicken can be refrigerated, covered, for up to 3 days. Reheat in the microwave.

Freeze for up to 3 months.

Nutrition