Save to Pinterest Succulent chicken and tender cauliflower florets are seasoned and roasted together on a single sheet pan, creating a flavorful, fuss-free meal served over fluffy rice. This easy recipe is perfect for busy weeknights when you want a nutritious, home-cooked dinner without the mountain of dishes.
Save to Pinterest What's for Dinner Tonight? 🤔
Stop stressing. Get 10 fast recipes that actually work on busy nights.
Free. No spam. Just easy meals.
The magic of this sheet pan dinner lies in the roasting process. As the chicken thighs cook, their juices season the cauliflower and red onion, which caramelize beautifully at high heat. Served over a bed of warm basmati or jasmine rice, it’s a complete meal that feels gourmet yet requires minimal active effort.
Ingredients
Tired of Takeout? 🥡
Get 10 meals you can make faster than delivery arrives. Seriously.
One email. No spam. Unsubscribe anytime.
- Proteins
- 4 boneless, skinless chicken thighs (about 500 g / 1.1 lb)
- Vegetables
- 1 medium head cauliflower, cut into florets (about 600 g / 1.3 lb)
- 1 medium red onion, sliced
- Marinade & Seasonings
- 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, for heat)
- For Serving
- 2 cups cooked basmati or jasmine rice
- 2 tbsp chopped fresh parsley or cilantro
- Lemon wedges
Instructions
- 1. Oven Preparation
- Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or foil for easy cleanup.
- 2. Whisk Marinade
- In a large bowl, whisk together olive oil, smoked paprika, cumin, garlic powder, salt, black pepper, and chili flakes.
- 3. Season Chicken
- Add chicken thighs to the bowl and toss to coat. Remove and set aside.
- 4. Season Vegetables
- Add cauliflower florets and sliced red onion to the remaining marinade in the bowl. Toss well to coat evenly.
- 5. Arrange Pan
- Spread the cauliflower and red onions evenly on the prepared sheet pan. Nestle the chicken thighs among the vegetables.
- 6. Roast
- 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.
- 7. Prepare Rice
- Meanwhile, prepare the rice according to package instructions if not already cooked.
- 8. Plate and Garnish
- 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
Ensure the cauliflower florets are cut into similar sizes to guarantee they cook at the same rate. Using a large enough baking sheet is key; if the vegetables are too crowded, they will steam rather than roast. For the best flavor, make sure the chicken is fully thawed before starting.
Still Scrolling? You'll Love This 👇
Our best 20-minute dinners in one free pack — tried and tested by thousands.
Trusted by 10,000+ home cooks.
Varianten und Anpassungen
You can swap chicken thighs for chicken breasts if preferred, though you should reduce the cooking time slightly to avoid drying them out. For a vegetarian alternative, replace the chicken with firm tofu and adjust the seasoning to taste. You can also increase the nutritional variety by adding bell peppers or carrots to the mix.
Serviervorschläge
This dish is traditionally served over fluffy basmati or jasmine rice, but it also pairs well with quinoa or couscous. For a creamy finish, serve with a dollop of Greek yogurt or a drizzle of your favorite tahini sauce. Always provide fresh lemon wedges on the side for a bright, acidic finish.
Save to Pinterest The Roasted Cauliflower Chicken Sheet Pan is the ultimate solution for a healthy, delicious, and stress-free dinner. Whether you are cooking for a family or prepping meals for the week, this recipe delivers consistent results with very little effort.
Recipe FAQ
- → Can I use chicken breasts instead of thighs?
Yes, boneless, skinless chicken breasts work well as a substitute. They typically cook faster than thighs, so check for doneness at 20–25 minutes rather than the full 30 minutes. Breasts tend to be leaner, so monitor closely to avoid drying out.
- → What vegetables pair well with this dish?
Bell peppers, carrots, zucchini, and broccoli all roast beautifully alongside cauliflower and chicken. Cut them into similar-sized pieces for even cooking. Add heartier vegetables like carrots earlier or cut them smaller for uniform doneness.
- → How do I make this vegetarian?
Replace the chicken with firm tofu cut into cubes or thick slabs. Press the tofu first to remove excess moisture, then coat and roast alongside the vegetables. The seasoning works equally well for tofu-based versions.
- → Can I prep this ahead of time?
Yes, you can marinate the chicken and vegetables in the oil and spice mixture up to 4 hours ahead. Cover and refrigerate, then spread on the sheet pan and roast when ready. Add a few extra minutes if roasting from cold.
- → What sauces pair well with this meal?
Greek yogurt mixed with garlic and lemon juice makes a tangy accompaniment. Tahini sauce, hot sauce, or a cilantro-lime crema also complement the roasted flavors beautifully. Serve on the side for dipping or drizzling.
- → Is this gluten-free?
Yes, this dish contains no gluten-containing ingredients. However, always check spice and rice labels for possible cross-contamination if you have celiac disease or severe gluten sensitivity.
