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Low Carb Chicken Dinner: Grilled Chicken with Cauliflower Mash Recipe

Name: Low Carb Chicken Dinner: Grilled Chicken with Cauliflower Mash Recipe
Total time: 35 min
Yield: 270 g
Ingredients: boneless skinless chicken breasts 24 oz; fresh cauliflower florets 6 cups; unsalted butter 2 tbsp; heavy cream 1 tbsp; parmesan cheese (finely grated) 2 tbsp; olive oil 1 tbsp; kosher salt 1 tsp; black pepper 0.5 tsp; garlic powder 0.5 tsp

Cauliflower mash is the low carb swap that actually holds up. Pair with grilled chicken and you won't miss the potatoes — the butter and cream do the work.

Cook 35 min Difficulty NORMAL 310 kcal

#low carb #high protein #diabetic friendly #bariatric friendly

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Ingredients

Main ingredients

boneless skinless chicken breasts 24 oz
fresh cauliflower florets 6 cups
unsalted butter 2 tbsp
heavy cream 1 tbsp
parmesan cheese (finely grated) 2 tbsp

Seasonings/Sauce

olive oil 1 tbsp
kosher salt 1 tsp
black pepper 0.5 tsp
garlic powder 0.5 tsp

Nutrition summary

Carbohydrates 9 g 12%

Protein 33 g 43%

Fat 15 g 45%

Serving size 270g

Cooking steps

1

Pat chicken breasts dry with paper towels; brush both sides with olive oil and season evenly with half the salt, black pepper, and garlic powder.
2

Preheat a grill or grill pan to medium-high heat (about 400°F). Place chicken on the grill and cook for 5–7 minutes per side, until nicely charred and an internal temperature of 165°F is reached. Rest for 5 minutes off the heat.
3

While the chicken grills, add cauliflower florets to a large pot of boiling salted water and cook until very tender but not waterlogged, about 10–12 minutes.
4

Drain cauliflower well and let stand in the colander for 2 minutes for excess moisture to evaporate. Mash or process cauliflower with butter, heavy cream, and remaining salt until creamy; fold in parmesan cheese and adjust seasoning to taste.
5

Serve chicken breasts sliced over a generous mound of cauliflower mash. Sprinkle with additional black pepper or fresh herbs if desired.

Personalized Q&A

Q. What makes this dish 'Low Carb Chicken Dinner' stand out?

The dish combines grilled chicken breasts—lean and high in protein—with creamy cauliflower mash instead of potatoes, keeping carbs low at just 9g per serving. The cauliflower mash gets its rich texture from butter, heavy cream, and parmesan cheese, so you won’t sacrifice comfort.

Q. What's the most important step for creamy cauliflower mash?

Draining the cauliflower thoroughly and letting it stand for a couple of minutes before mashing is key. This step prevents excess moisture, so your mash stays smooth, not watery, and absorbs the butter and cream beautifully.

Q. How do you make sure the chicken stays juicy on the grill?

Brush the chicken with olive oil and season it before grilling. Cook over medium-high heat, without pressing the meat, until it reaches just 165°F. Resting for 5 minutes after grilling helps keep it moist and tender.

Q. What’s the calorie and protein content per serving?

Each serving contains 310 kcal and 33g protein. Protein makes up 43% of the total calories, perfect for those wanting a hearty, filling meal with a balanced fat content.

Q. Which seasoning gives this recipe its signature flavor?

A combination of garlic powder, kosher salt, black pepper, and finishing parmesan cheese create the savory backbone. Fresh herbs or a pinch more pepper are excellent for adding freshness just before serving.

Low Carb Chicken Dinner: Grilled Chicken with Cauliflower Mash Recipe

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