Diet & Healthy
Roasted Spiced Chicken with Cauliflower Cream Sauce (Low Carb)
Prep
15 min
Cook
25 min
Servings
3
Level
Easy
A savory roasted chicken dish with a creamy cauliflower cream sauce, made without rice or flour—perfect for anyone watching their carb intake. The spices are bold, the texture is juicy, and it's satisfying without spiking your blood sugar. This combination of high protein and vegetables makes it a go-to low-carb diet menu that's still absolutely delicious.
🧂 Ingredients
🍽️ Servings: 3
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 500 grams Boneless chicken thigh fillets
- 4 cloves, minced Garlic
- 1 whole, thinly sliced Onion
- 1 tsp Paprika powder
- 1/2 tsp Coriander powder
- 1 tsp Bouillon powder (MSG-free/low sodium)
- 1/2 tsp Salt
- 1/2 tsp Black pepper powder
- 2 tbsp Olive oil
- 300 grams, cut into small florets Cauliflower
- 150 ml Plain cooking cream
- 3 tbsp Grated Parmesan cheese
- 1 tbsp Unsalted butter
- 1 handful (optional, as a vegetable side) Fresh spinach
- 100 ml Water
- 1 tbsp, for garnish Chopped parsley
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👩🍳 Instructions
- 1 Rub the chicken fillets with salt, pepper, paprika powder, coriander powder, and half of the minced garlic. Let sit for at least 15 minutes so the seasoning soaks in.
- 2 Heat the olive oil in a non-stick skillet over medium heat. Add the seasoned chicken and cook each side for about 5-6 minutes until fully cooked and browned on the surface. Remove and set aside.
- 3 In the same skillet, sauté the remaining garlic and the onion until fragrant and softened, about 2 minutes.
- 4 Add the cauliflower, stir to coat with the sautéed seasoning, then pour in the water. Cover the skillet and cook over low heat for 5-7 minutes until the cauliflower is tender but not mushy.
- 5 Pour in the cooking cream and butter, stir gently until well combined and slightly thickened, about 3 minutes.
- 6 Add the grated Parmesan cheese, stir until melted and the sauce becomes creamy. Adjust the seasoning with salt and pepper to taste.
- 7 Return the cooked chicken to the skillet with the cauliflower cream sauce. Stir gently to coat the chicken with sauce, and cook briefly for 2-3 minutes until everything is heated through evenly.
- 8 If you like, add fresh spinach in the last few minutes of cooking until wilted, as a vegetable side.
- 9 Remove from heat, sprinkle with chopped parsley, and serve while warm.
💡 Tips
• Use chicken thighs for a juicier texture compared to chicken breast, which tends to dry out on a low-carb diet.
• Cauliflower can be swapped for broccoli or zucchini for variety in texture and flavor.
• For an even creamier result without adding carbs, use cream cheese to replace part of the cooking cream.
• Store leftovers in the refrigerator for up to 2 days, and reheat over low heat so the sauce doesn't break.
📊 Nutrition Facts / serving
410 kkal
Calories (kcal)
35 gramg
Protein
27 gramg
Fat
8 gramg
Carbs
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