Roasted Cauliflower Chicken Sheet Pan

Experience the ultimate convenience of a sheet pan dinner with this Roasted Cauliflower Chicken. This meal brings together succulent chicken thighs and tender cauliflower florets, seasoned with a fragrant blend of smoked paprika and cumin for a modern American dish that is both nourishing and flavorful.

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The high heat of the oven perfectly caramelizes the red onions and cauliflower while keeping the chicken juicy. It is a fuss-free solution for busy weeknights that doesn't compromise on taste or health.

Ingredients

• 4 boneless, skinless chicken thighs (about 500 g / 1.1 lb)
• 1 medium head cauliflower, cut into florets (about 600 g / 1.3 lb)
• 1 medium red onion, sliced
• 3 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1/2 tsp ground black pepper
• 1 1/2 tsp kosher salt
• 1/4 tsp chili flakes (optional)
• 2 cups cooked basmati or jasmine rice
• 2 tbsp chopped fresh parsley or cilantro
• Lemon wedges

Instructions

Step 1

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil for easy cleanup.

Step 2

In a large bowl, whisk together olive oil, smoked paprika, cumin, garlic powder, salt, black pepper, and chili flakes.

Step 3

Add chicken thighs to the bowl and toss to coat. Remove and set aside.

Step 4

Add cauliflower florets and sliced red onion to the remaining marinade in the bowl. Toss well to coat evenly.

Step 5

Spread the cauliflower and red onions evenly on the prepared sheet pan. Nestle the chicken thighs among the vegetables.

Step 6

Roast in the preheated oven for 25–30 minutes, until the chicken is cooked through (internal temp 165°F/74°C) and the cauliflower is golden and tender.

Step 7

Meanwhile, prepare the rice according to package instructions if not already cooked.

Step 8

To serve, divide rice among plates. Top with roasted chicken and vegetables. Garnish with chopped parsley or cilantro and a squeeze of lemon juice.

Zusatztipps für die Zubereitung

For the best results, use a large baking sheet to ensure the vegetables have enough room to roast properly rather than steaming. Using parchment paper or foil is essential for a truly fuss-free cleanup after cooking.

Varianten und Anpassungen

You can swap chicken thighs for chicken breasts if preferred, though you should slightly reduce the cooking time. For a vegetarian version, replace the chicken with firm tofu and adjust the seasonings. Feel free to add other vegetables such as bell peppers or carrots for extra variety.

Serviervorschläge

Serve this dish over fluffy basmati or jasmine rice for a complete meal. For an added layer of flavor, serve with a dollop of Greek yogurt or your favorite sauce, and always include lemon wedges for a bright finish.

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This Roasted Cauliflower Chicken Sheet Pan recipe provides a balanced dinner with 430 calories and 30g of protein per serving. It is a reliable, gluten-free option for any night of the week.

Recipe FAQs

→ What temperature should I roast the chicken and cauliflower?

Roast at 425°F (220°C) for 25–30 minutes until the chicken reaches an internal temperature of 165°F (74°C) and the cauliflower is golden brown and tender.

→ Can I use chicken breasts instead of thighs?

Yes, chicken breasts work well. Reduce the cooking time by 5–10 minutes to prevent drying out, and check for doneness earlier.

→ What other vegetables can I add to the sheet pan?

Bell peppers, carrots, broccoli florets, or sweet potato chunks all roast beautifully alongside the cauliflower and chicken. Just cut them into similar-sized pieces for even cooking.

→ How do I store leftovers?

Store cooled chicken and vegetables in an airtight container in the refrigerator for up to 3–4 days. Reheat in the oven or microwave until warmed through.

→ Can I make this vegetarian?

Absolutely. Replace the chicken with firm tofu cubes or chickpeas. The tofu will take about 20–25 minutes to roast, while chickpeas need 25–30 minutes to become crispy.