Save My neighbor showed up one Tuesday evening with a head of cauliflower the size of a small planet, insisting I find a better use for it than roasting. I'd been curious about cauliflower rice but skeptical it could actually replace the real thing. Twenty minutes later, we were sitting on my back steps with bowls piled high, and she admitted she'd been making these all week. The crunch of the vegetables, the way the seasoned chicken soaked into the tender cauliflower, the creamy avocado cutting through everything: it wasn't trying to be rice, and that's exactly why it worked.
I started making this bowl whenever friends came over who had different dietary needs, and it became my secret weapon. One friend avoided gluten, another was cutting carbs, and my cousin just wanted something that didn't feel like diet food. I set out all the toppings like a build your own station, and everyone loaded up their bowls exactly how they wanted. It turned into one of those meals where people linger at the table, going back for seconds, asking for the recipe before they even finish eating.
Ingredients
- Cauliflower (1 large head, about 700 g, riced): The base of the bowl, and the key is not to over process it: you want rice sized pieces, not mush, so pulse gently and check often.
- Olive oil (2 tbsp total, divided): Used for both the cauliflower and the protein, it adds just enough richness without overwhelming the fresh vegetables.
- Chicken breast or thighs (400 g, bite size pieces): Thighs stay juicier and more forgiving if you're multitasking, but breasts work perfectly if you don't overcook them.
- Smoked paprika (1/2 tsp): This is what gives the chicken a subtle, almost grilled flavor even though it's cooked in a skillet.
- Garlic powder (1/2 tsp): A quiet background note that ties the seasoning together without shouting garlic at you.
- Red bell pepper (1, diced): Adds sweetness and a pop of color that makes the bowl feel vibrant and alive.
- Broccoli florets (1 cup): They stay crisp if you sauté them quickly, adding a satisfying bite and a hint of bitterness to balance the other flavors.
- Cherry tomatoes (1 cup, halved): Juicy and bright, they burst in your mouth and add little pockets of acidity.
- Avocado (1, sliced): Creamy, cooling, and rich, it smooths out every forkful and makes the bowl feel indulgent.
- Fresh cilantro or parsley (2 tbsp, chopped): A handful of fresh herbs at the end wakes everything up and makes it taste just finished.
- Feta cheese (1/4 cup, crumbled, optional): Salty and tangy, it's a nice contrast, but the bowl is just as good without it if you're avoiding dairy.
- Greek yogurt (2 tbsp), lemon juice (1 tbsp), tahini (1 tsp): Whisked together, this simple sauce adds creaminess and a little zing, though you can absolutely skip it.
Instructions
- Prepare the cauliflower rice:
- Remove the leaves and stem from the cauliflower, chop it into florets, and pulse in a food processor until the pieces are about the size of rice grains. Stop before it turns into a paste, you want texture.
- Sauté the cauliflower:
- Heat 1 tbsp olive oil in a large skillet over medium heat, add the riced cauliflower, season with salt and pepper, and sauté for 5 to 7 minutes until just tender but not mushy. Set aside and keep it warm.
- Season the protein:
- Toss the chicken pieces (or tofu) in a bowl with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper until everything is evenly coated. The spices should cling to every piece.
- Cook the chicken:
- Heat a nonstick skillet over medium high heat, add the seasoned chicken, and cook for 6 to 8 minutes, stirring occasionally, until golden brown and cooked through. Remove from heat and set aside.
- Sauté the vegetables:
- In the same skillet, quickly sauté the diced bell pepper and broccoli florets for 3 to 4 minutes until just tender but still crisp and colorful. Don't let them go soft.
- Assemble the bowls:
- Divide the cauliflower rice among four bowls, then top each with chicken, sautéed vegetables, cherry tomatoes, avocado slices, and a sprinkle of fresh herbs. Arrange it so it looks inviting.
- Finish and serve:
- Drizzle with the optional yogurt tahini sauce if you made it, sprinkle with feta cheese if you like, and serve immediately while everything is still warm and fresh.
Save One night I made this bowl after a long, frustrating day, and it felt like the kitchen was doing me a favor. Everything came together quickly, the colors cheered me up, and by the time I sat down with my bowl, I realized I'd stopped replaying the day in my head. Sometimes a meal doesn't have to be fancy or complicated to reset your mood, it just has to be good, fast, and full of things that make you feel taken care of.
Choosing Your Protein
Chicken thighs are more forgiving than breasts because they stay moist even if you cook them a minute too long, but if you prefer leaner meat, breasts work just fine with a watchful eye. I've also made this with shrimp, which cooks in under five minutes and adds a slightly sweet, delicate flavor. Tofu is wonderful if you press it well and let it get crispy in the pan, and beef strips work if you're craving something heartier. The seasoning is flexible enough that any protein you choose will taste like it belongs.
Customizing Your Vegetables
The vegetables listed are just a starting point, and I've swapped them out based on what's in my fridge or what looks good at the market. Snap peas add a sweet crunch, zucchini brings a mild, almost buttery flavor, and shredded carrots give a pop of color and a hint of sweetness. Just keep the cooking time short so everything stays crisp and bright. If you use softer vegetables like spinach or kale, toss them in at the very end so they wilt gently without turning slimy.
Storing and Reheating
This bowl is best eaten fresh, but I've packed it for lunch the next day with good results if I keep a few things in mind. Store the cauliflower rice, protein, and cooked vegetables in one container, and pack the avocado, tomatoes, and herbs separately so they don't get soggy or brown. Reheat the cauliflower and protein gently in a skillet or microwave, then add the fresh toppings right before eating.
- If you're meal prepping, make extra cauliflower rice and keep it plain so you can season it differently throughout the week.
- The yogurt tahini sauce keeps for up to three days in the fridge and tastes even better after the flavors meld.
- Leftover cooked chicken can be tossed into salads, wraps, or scrambled eggs the next morning.
Save This bowl has become one of those recipes I return to when I want something nourishing without spending an hour in the kitchen. It's proof that simple ingredients, treated well, can be more satisfying than anything complicated.
Recipe FAQ
- → What vegetables work best in this bowl?
Bell peppers, broccoli, and cherry tomatoes provide excellent texture and color. You can also add zucchini, snap peas, shredded carrots, or sugar snap peas depending on what's in season or your personal preference.
- → Can I make this ahead of time?
Yes, the components store well separately for 3-4 days. Keep the cauliflower rice and protein in airtight containers, and add fresh toppings like avocado and herbs just before serving for the best texture and flavor.
- → How do I rice cauliflower without a food processor?
Use a box grater with the medium holes to grate cauliflower florets into rice-sized pieces. Alternatively, chop florets finely with a sharp knife, though this takes more time and results in less uniform pieces.
- → What protein options work well?
Chicken breast or thighs work beautifully with the smoked paprika seasoning. For vegetarian versions, try firm tofu, tempeh, or chickpeas. Shrimp, beef strips, or ground turkey also make excellent alternatives.
- → How can I add more flavor?
Squeeze fresh lime juice over the finished bowl, add toasted sesame seeds or pumpkin seeds, or drizzle with sriracha or your favorite vinaigrette. A sprinkle of nutritional yeast adds cheesy flavor without dairy.