Baked Chicken And Cauliflower – Neils Healthy Meals

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.

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.

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.

Jump to:

Ingredients

• 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:

Steps 1 & 2

• Preheat oven to 180 Degrees C Fan.
• Cook cauliflower florets until soft.

Step 3

• Whilst cauliflower is cooking heat olive oil and sauté the onion, garlic and chopped chicken breasts.

Step 4

• Add cauliflower and chicken mixture into an ovenproof baking dish. Season.

Step 5

• Make a white sauce in a small saucepan with the milk and flour. Stir in the mustard.

Step 6

• Gradually add the cheese. Whisk until a smooth cheese sauce is formed. Season to taste.

Step 7

• Pour sauce over the cauliflower and chicken. Sprinkle with the remaining cheese and place onto the middle shelf of your oven.

Step 8

• Bake until the cheese has browned slightly and is bubbling.

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

Nutrition Label

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

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! 🙂

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