High-Protein Grilled Chicken & Cauliflower Rice Salad Recipe

Learn how to make this homemade high-protein salad featuring tender grilled chicken and light cauliflower rice. The best easy baking recipe for health-conscious food lovers, combining fresh vegetables with a zesty Greek yogurt dressing for a nutritious, satisfying meal packed with flavor.

Difficulty:

Beginner

Prep Time:

20 mins

Cook Time:

15 mins

Serves:

4 servings

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">500g boneless, skinless chicken breasts</li><li class="ingredients-single-item">2 tbsp olive oil, divided</li><li class="ingredients-single-item">2 tsp dried oregano</li><li class="ingredients-single-item">1 tsp smoked paprika</li><li class="ingredients-single-item">1 medium cauliflower (about 600g), cut into florets</li><li class="ingredients-single-item">1 red onion, finely diced</li><li class="ingredients-single-item">1 cucumber, diced</li><li class="ingredients-single-item">200g cherry tomatoes, halved</li><li class="ingredients-single-item">150g sweetcorn kernels</li><li class="ingredients-single-item">40g fresh parsley, chopped</li><li class="ingredients-single-item">20g fresh mint, chopped</li><li class="ingredients-single-item">1 lemon, juiced</li><li class="ingredients-single-item">150g Greek yogurt</li><li class="ingredients-single-item">1 garlic clove, minced</li><li class="ingredients-single-item">Salt and pepper to taste</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 serving

🔥 Calories: 215 calories

🥑 Fat: 4 g

🧈 Saturated Fat: 1 g

🍞 Carbohydrates: 12 g

🍭 Sugar: 6 g

🍗 Protein: 32 g

🫀 Cholesterol: 220 mg

🧂 Sodium: 680 mg

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">Food processor</li><li class="equipment-single-item">Grill pan or outdoor grill</li><li class="equipment-single-item">Meat thermometer</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Preheat your grill pan over medium-high heat or outdoor grill to approximately 200°C. In a medium bowl, combine 1 tablespoon olive oil with the dried oregano, smoked paprika, and a generous pinch of salt and pepper. Add the chicken breasts and turn to coat evenly, allowing the flavors to penetrate the meat.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Place the seasoned chicken breasts on the hot grill and cook for 5-7 minutes per side, turning only once to develop beautiful grill marks. The chicken is done when it reaches an internal temperature of 75°C and the juices run clear. Transfer to a cutting board and let rest for 5 minutes before slicing. This resting period is crucial as it allows the juices to redistribute throughout the meat, ensuring your chicken remains moist.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>While the chicken cooks, make your cauliflower rice. Working in batches, pulse the cauliflower florets in a food processor until they resemble rice grains. Be careful not to over-process, or you'll end up with a paste-like texture. You're looking for small, uniform pieces about the size of rice grains.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Heat the remaining tablespoon of olive oil in a large non-stick frying pan over medium heat. Add the cauliflower rice and cook for 5-7 minutes, stirring occasionally, until it's tender but still has a slight bite. Season with salt and pepper, then transfer to a large bowl and allow to cool slightly.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>To make the dressing, combine the Greek yogurt, minced garlic, half the lemon juice, half the chopped herbs, and a pinch of salt and pepper in a small bowl. Whisk until smooth and well combined. The acidity of the lemon will brighten the flavor profile while the yogurt provides creaminess without excessive calories.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Add the diced red onion, cucumber, cherry tomatoes, sweetcorn, and remaining fresh herbs to the cauliflower rice. Drizzle with the remaining lemon juice and gently toss to combine. The warm cauliflower will slightly soften the vegetables, creating a perfect texture contrast.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Slice the rested chicken against the grain into strips about 1cm thick. Cutting against the grain shortens the muscle fibers, making each bite more tender. Arrange the sliced chicken on top of the cauliflower rice salad.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Drizzle the yogurt dressing over the salad or serve it on the side for individuals to add according to their preference. Garnish with additional fresh herbs if desired. The salad can be served immediately while the chicken is still warm, or chilled for a refreshing meal prep option that will keep well in the refrigerator for up to 3 days.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in High-Protein Grilled Chicken & Cauliflower Rice Salad Recipe?

This nutritious salad combines boneless chicken breasts, cauliflower rice, red onion, cucumber, cherry tomatoes, sweetcorn, fresh herbs (parsley and mint), Greek yogurt, lemon juice, olive oil, garlic, and seasonings including oregano and smoked paprika.

How to cook High-Protein Grilled Chicken & Cauliflower Rice Salad Recipe at home?

Learn how to cook High-Protein Grilled Chicken & Cauliflower Rice Salad by first marinating chicken breasts in herbs and olive oil, then grilling until perfectly cooked. Meanwhile, pulse cauliflower in a food processor and lightly sauté to create rice. Combine with fresh vegetables, make a yoghurt dressing, and assemble all components for a nutritious, protein-packed meal.

Can I meal prep this cauliflower rice salad for the week?

Absolutely! This salad is ideal for meal prep and will keep fresh in the refrigerator for up to 3 days. For best results, store the yoghurt dressing separately and add it just before eating to maintain optimal texture and prevent the salad from becoming soggy.

Is cauliflower rice better than regular rice for weight loss?

Cauliflower rice contains significantly fewer calories and carbohydrates than regular rice (about 25 calories per cup versus 200), making it excellent for weight management. It's also higher in fibre and nutrients, providing greater satiety while supporting your nutritional needs.

What are the best herbs to use with grilled chicken?

Mediterranean herbs like oregano, thyme, rosemary and sage complement grilled chicken beautifully. Fresh herbs such as parsley, mint, and coriander add brightness when used as finishing touches. For this recipe, oregano works in the marinade while parsley and mint enhance the finished dish.

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