Looking for a light dinner that still feels like comfort food? This Healthy Chicken and Cauliflower Bake layers juicy minced chicken with sweet pepper and red onion, then tops it with tender cauliflower under a creamy Greek yogurt sauce and a golden cheese crust. At just 89 kcal per 100 g, it fits beautifully into a high-protein meal plan — and if you love lean chicken dinners, you will also enjoy our Homemade Chicken Sausages and this fresh Chicken Liver Salad.
Ingredients
For 2 servings:
- 200 g (7 oz) chicken breast fillet
- 50 g (1/2) sweet pepper
- 10 g (1 tbsp) red onion
- 100 g (1/2 cup) Greek yogurt (2%)
- 150 g (5 oz) cauliflower
- 1 egg
- 30 g (1 oz) cheese (30% fat)
- 1 garlic clove
- Salt and spices (black pepper, smoked paprika), to taste
Instructions
- Mince the chicken breast (or chop finely). Add the diced pepper, onion, and spices; mix and spread in a baking dish.
- Stir the yogurt with the egg and spices.
- Arrange the cauliflower over the chicken and pour over the sauce.
- Sprinkle with grated cheese and bake at 180C (350F) for 30-35 minutes.
- Garnish with green onion before serving.
Tips
- Pat the cauliflower dry before arranging it so the bake stays creamy instead of watery.
- Smoked paprika adds lovely depth here; a pinch of garlic powder works well if you are out of fresh garlic.
- For more light baked dinner inspiration, browse the chicken recipe collection at Allrecipes — and keep poultry safe by checking the USDA food safety guidelines for proper cooking temperatures.
Nutrition (per 100 g): 89 kcal, protein 12.5 g, fat 2.9 g, carbs 2.5 g.
Fans of cozy one-dish chicken dinners should also try our Creamy Chicken and Potatoes for another comforting weeknight option.