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    Home » Recipes » Dinner » Meat and Poultry

    Baked Chicken And Cauliflower

    Published: Oct 27, 2022 · Updated: Oct 27, 2022 by Neil 20 Comments

    73 shares
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    Jump to Recipe
    Baked chicken and cauliflower in a casserole dish removed from the oven with a serving spoon over the top. Pin title text overlay at top.

    This baked chicken and cauliflower recipe is an easy weeknight family dinner that can serve up to 6 in under an hour. Great served with a green salad.

    Baked chicken and cauliflower cooked in a casserole dish and removed from the oven. Serving spoon on top. Green salad in a bowl at the back with a plate and knife and fork to the side.

    Folks this healthy baked chicken and cauliflower is a delicious all round cheesy chicken casserole.

    I adapted this recipe from my vegetarian cauliflower cheese mushroom bake.

    So if you're not a meat fan then head on over to that recipe or add both of these to your list of healthy chicken and cauliflower recipes!

    Like everyone else nowadays I'm conscious of the cost of food and with that in mind I'm trying to make what I buy go further.

    This chicken cauliflower casserole recipe is pretty cheap to make (at least it was when I made it)!

    Just a couple of chicken breasts chopped into bitesize chunks and a large fresh cauliflower broken into florets baked in a cheesy sauce until golden brown.

    Overhead view of a plate of baked chicken and cauliflower casserole served on a plate with a green salad. Rest of casserole above with salad in a bowl alongside.

    This chicken and cauliflower bake is low in calories at just 213 calories per serving.

    It's a low carb healthy chicken recipe with a good helping of protein and vitamin C too.

    Whilst it's baking in the oven you can quickly chop up a salad or cook some other vegetables or even some pasta to go with it.

    Or just enjoy it a complete meal on its own.

    I hope you enjoy this delicious recipe as much as we do.

    Close up view of chicken and cauliflower bake with a serving spoon on top. Plate and knife and fork to the right hand side. Salad bowl above.
    Jump to:
    • Ingredients
    • Instructions
    • Substitutions
    • Equipment
    • FAQ's
    • Other Popular Baked Recipes You Might Also Like
    • 📋 Baked Chicken and Cauliflower Recipe
    • Nutrition Label
    • Rate The Recipe

    Ingredients

    Baked chicken and cauliflower ingredients laid out on a table.
    • Cauliflower
    • Olive Oil
    • Onion
    • Garlic Cloves
    • Boneless Skinless Chicken Breast
    • Salt And Freshly Ground Black Pepper
    • Semi Skimmed Milk
    • Flour
    • Dijon Mustard
    • Low Fat Grated Cheddar Cheese

    See recipe card for quantities.

    Instructions

    Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this baked chicken and cauliflower recipe:

    Cauliflower florets cooked in a large saucepan.

    Steps 1 & 2

    • Preheat oven to 180 Degrees C Fan.
    • Cook cauliflower florets until soft.
    Onion, garlic and chicken sautéd together in a large pot.

    Step 3

    • Whilst cauliflower is cooking heat olive oil and sauté the onion, garlic and chopped chicken breasts.
    Cauliflower florets and chicken mixed together in an ovenproof dish.

    Step 4

    • Add cauliflower and chicken mixture into an ovenproof baking dish. Season.
    White sauce and a whisk in a small saucepan. Jar of Dijon mustard at the rear.

    Step 5

    • Make a white sauce in a small saucepan with the milk and flour. Stir in the mustard.
    Cheese added to white sauce in a saucepan to create cheese sauce. Salt and pepper cellars and dish of grated cheese to the side.

    Step 6

    • Gradually add the cheese. Whisk until a smooth cheese sauce is formed. Season to taste.
    Cheese sauce poured over chicken and cauliflower florets in casserole dish and topped with grated cheddar cheese.

    Step 7

    • Pour sauce over the cauliflower and chicken. Sprinkle with the remaining cheese and place onto the middle shelf of your oven.
    Baked chicken and cauliflower removed from oven after cooking and placed on a wire baking rack to cool.

    Step 8

    • Bake until the cheese has browned slightly and is bubbling.
    A portion of baked chicken and cauliflower served on a plate with salad. Knife and fork either side of the plate. Rest of the chicken and cauliflower bake in the background alongside a bowl of salad.

    Step 9

    • Allow to cool a little before serving. Then serve with chosen accompaniment.
    • Note - if you find you have excess liquid when serving use a slotted spoon to remove the portions.

    Substitutions

    • Cauliflower
    • Olive Oil - you could use cooking spray or another oil, like vegetable oil
    • Onion
    • Garlic Cloves - I prefer fresh garlic but you could use a sprinkling of garlic powder instead.
    • Boneless Skinless Chicken Breast
    • Salt And Freshly Ground Black Pepper
    • Semi Skimmed Milk - you could use skimmed milk but I found it too watery. Whole milk if fine too but will change the nutritional label.
    • Flour - use plain flour or corn flour.
    • Dijon Mustard - you can omit this if you want to.
    • Low Fat Grated Cheddar Cheese

    Equipment

    For This Chicken And Cauliflower Bake You May Need….

    The following links and any links in the recipe card below are affiliate links.

    That means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    This is the basic pasta dish I use. 

    It's a great low cost but good quality baking and roasting dish.

    It's perfect for lasagne, side dishes and desserts. It's dishwasher, freezer and oven safe too.

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    FAQ's

    Can I Freeze Baked Chicken And Cauliflower?

    Yes. Allow it to cool completely first then portion into individual containers.

    How To Store Leftovers?

    You can keep any leftovers in a sealed airtight container in the fridge for 2 - 3 days.

    How To Reheat Cauliflower Chicken Casserole Leftovers?

    Leftovers should be allowed to defrost and then can be easily reheated in the oven.

    Other Popular Baked Recipes You Might Also Like

    Baked Chicken and Mixed Vegetables
    Baked chicken and mixed vegetables is an easy and delicious tray bake. Minimum effort is required to make this perfect family dinner or optional side dish!
    Check out this recipe
    Baked chicken and mixed vegetables cooked in a stoneware serving dish with a serving spoon to the left hand side.
    📋 Chicken and Chorizo Pasta Bake
    Chicken and chorizo pasta bake is a delicious, simple and quick to make family dinner recipe. This filling dinner can be on the table in just one hour!
    Check out this recipe
    Chicken and chorizo pasta bake with a serving spoon to the right and a bowl of side salad in the background.
    📋 Easy Creamy Chicken Pasta Bake
    This easy creamy chicken pasta bake is made with no actual cream but still tastes all creamy and cheesy. Comfort food all the family will love!
    Check out this recipe
    Easy creamy chicken pasta bake in a large red casserole dish with serving spoon to the left. Bowl of sweetcorn and broccoli in the background along with salt and pepper cellars.
    Baked chicken and cauliflower cooked in a casserole dish and removed from the oven. Serving spoon on top. Green salad in a bowl at the back with a plate and knife and fork to the side.
    Print Recipe Save Recipe Saved Recipe!
    5 from 10 votes

    📋 Baked Chicken and Cauliflower Recipe

    This baked chicken and cauliflower recipe is an easy weeknight family dinner that can serve up to 6 in under an hour. Great served with a green salad.
    Prep Time10 mins
    Cook Time45 mins
    Course: Dinner
    Cuisine: International
    Servings: 6
    Calories: 213kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Pasta dish
    • Saucepans
    • Kitchen scale
    • Chopping board
    • Kitchen knives
    • Garlic press
    • Measuring spoons
    • Measuring jug
    • Grater
    • Wooden spoon
    • Colander
    • Whisk
    • Slotted spoon

    Ingredients

    • 1 large cauliflower head cut into florets
    • 1 tablespoon olive oil
    • 1 small onion diced
    • 500 g skinless boneless chicken breast cubed
    • 3 cloves garlic crushed
    • Salt and freshly ground black pepper
    • 300 ml skimmed milk
    • 2 tablespoon flour
    • 1 teaspoon Dijon mustard
    • 100 g low fat grated cheddar cheese
    Metric - US Customary

    Instructions

    • Pre-heat oven to 180C Fan
    • Bring a large saucepan of water to the boil, add the cauliflower florets, and cook for 5 minutes until soft. Then drain.
    • Whilst the cauliflower is cooking, heat the olive oil in a large pot and sauté the onion and garlic about 5 minutes over a low heat until softened. Then stir in the cubed chicken and cook until no longer pink on the outside, about 5 minutes.
    • Add the drained cauliflower and chicken mixture into an ovenproof dish. Season.
    • Put the milk and flour into a medium sized saucepan. Bring the mixture to the boil, then turn it down to simmer and whisk it thoroughly until you have a smooth and thickened white sauce. Stir in the mustard.
    • Add 75g of the cheese and again whisk until a smooth cheese sauce is formed. Season to taste.
    • Pour the sauce into the oven proof dish over the cauliflower and chicken, sprinkle with the remaining cheese and place onto the middle shelf of your oven.
    • Bake for approximately 25 – 30 minutes until the cheese has browned slightly and is bubbling.
    • Remove from oven and allow to cool a little before serving. Then serve with a green salad.
    Prevent your screen from going dark

    Notes

    If the casserole comes out too watery, just use a slotted spoon to remove portions of the casserole.

    Nutrition

    Calories: 213kcal | Carbohydrates: 12g | Protein: 26g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 61mg | Sodium: 261mg | Potassium: 712mg | Fiber: 2g | Sugar: 5g | Vitamin A: 111IU | Vitamin C: 49mg | Calcium: 162mg | Iron: 1mg

    Nutrition Label

    Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

    Nutrition Facts
    📋 Baked Chicken and Cauliflower
    Amount Per Serving
    Calories 213 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 2g13%
    Trans Fat 0.1g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 3g
    Cholesterol 61mg20%
    Sodium 261mg11%
    Potassium 712mg20%
    Carbohydrates 12g4%
    Fiber 2g8%
    Sugar 5g6%
    Protein 26g52%
    Vitamin A 111IU2%
    Vitamin C 49mg59%
    Calcium 162mg16%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    Rate The Recipe

    If you’ve made this baked chicken and cauliflower recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Related

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    Roasted Spicy Butternut Squash Soup »

    Reader Interactions

    Comments

    1. angiesrecipes

      October 27, 2022 at 7:31 am

      5 stars
      Creamy, cheesy and packed with flavours!
      angiesrecipes

      Reply
      • Neil

        October 27, 2022 at 9:45 am

        It's the perfect easy cheap weeknight dinner! Thanks Angie!

        Reply
    2. David @ Spiced

      October 27, 2022 at 12:54 pm

      5 stars
      I do love baked cauliflower when it gets those little bits of burnt edges - we call 'em nubbins. 🙂 This sounds like a delicious and easy weeknight meal! Some of our weeknights are pretty hectic these days, so I might need to give this one a try soon. Thanks, Neil! Hope you and Lynne have a great weekend ahead!

      Reply
      • Neil

        October 27, 2022 at 3:14 pm

        I've never heard the little burnt bits called "nubbins" before David. But henceforth that's what they shall also be known as in our house! Thank you again, and hope you guys have a great weekend too!

        Reply
    3. Charlie DeSando

      October 27, 2022 at 8:39 pm

      5 stars
      This is so much better than boiled cauliflower.

      Well done, Neil

      Reply
      • Neil

        October 28, 2022 at 5:28 am

        Appreciate that, thanks Charlie!

        Reply
    4. Ben | Havocinthekitchen

      October 27, 2022 at 11:20 pm

      5 stars
      Such a wonderful dish for this time of the year - filling and hearty without being overly heavy (We all know it's the holiday season ahead, so we are trying to indulge ourselves less often just to be ready for the season LOL)

      Reply
      • Neil

        October 28, 2022 at 5:30 am

        Great idea to be prepared for the Christmas season ahead by watching the calories! Ha ha! Thanks Ben!

        Reply
    5. 2pots2cook

      October 28, 2022 at 11:39 am

      5 stars
      Both chicken and cauliflower work perfect for us! Great one and thank you Neil!

      Reply
      • Neil

        October 28, 2022 at 5:12 pm

        Thank you for your kind comments! 🙂

        Reply
    6. Linger, Kristy Murray

      October 28, 2022 at 1:24 pm

      5 stars
      AMAZING! All this "cheesiness" is perfectly comforting yet with some healthiness from the cauliflower and chicken thrown in. And it doesn't get any easier for a weeknight dinner. I'm definitely going to have to make this soon. Thanks Neil for sharing.

      Reply
      • Neil

        October 28, 2022 at 5:13 pm

        Thanks Kristy. Hope you enjoy it!

        Reply
    7. Michelle

      October 28, 2022 at 4:09 pm

      5 stars
      What a delicious one-pan meal! My kids love cauliflower so I'll have to give this a try! Perfect comfort food!

      Reply
      • Neil

        October 28, 2022 at 5:13 pm

        This is definitely a great meal for kids to enjoy! Thanks Michelle! 🙂

        Reply
    8. Jeff the Chef @ Make It Like a Man!

      October 30, 2022 at 1:27 am

      5 stars
      This has got to be the most tempting thing I've seen on your site. I love chicken, and I am such a cauliflower fan. I can't wait to makt this!

      Reply
      • Neil

        October 30, 2022 at 7:07 am

        It's a great dish Jeff. Hope you enjoy it!

        Reply
    9. Ron

      October 31, 2022 at 10:53 am

      5 stars
      Looks mighty tasty Neil, and all the ingredients are on my approved dining list. Thanks for sharing...

      Reply
      • Neil

        October 31, 2022 at 1:49 pm

        Thank you Ron! As all the ingredients are on your approved dining list, I do hope you get a chance to make this. 🙂

        Reply
    10. Raymund

      November 02, 2022 at 1:34 am

      5 stars
      Sounds so creamy delicious, so filling and warming

      Reply
      • Neil

        November 02, 2022 at 5:31 am

        Thanks Raymund. It's a great weeknight meal for all.

        Reply

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