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January 31, 2018 — last updated July 18, 2020 65 comments »
Are you a fan of cauliflower rice bowls yet? Friend, get on board. You’re going to happily devour these Sheet Pan Balsamic Basil Chicken Cauliflower Rice Bowls. (I know. That’s a mouthful.)
Let’s get lots of good veggies in one dish with minimal prep, minimal cooking time, and minimal mess. Yes? Yes!
It’s a bowl of veggies that doesn’t feel like a bowl of veggies. The very best part may just be that everything cooks together on one sheet pan.
BOOM. Mind blown.
No need to prepare one ingredient one way and another a different way. Let’s just not, okay?
Did I mention that this dinner only takes 30 minutes from start to finish? 30 minutes. So you can live your life and then throw this together at the last possible minute.
The chicken and broccoli roast in balsamic vinegar plus the chicken gets a little extra love from minced garlic and fresh basil.
Layer in roasted red onion and cauliflower rice. You have yourself a fantastic good for you bowl of yum.
I’ll warn you now. This is one of those recipes that just starts to smell amazing almost as soon as it goes in the oven. Isn’t that the best?
I love when everyone in the house knows something good is happening. Meanwhile I’m off doing other things because this dinner almost makes itself. (Well as close to that as we can manage.)
4.79 from 28 votes
Sheet Pan Balsamic Basil Chicken Cauliflower Rice Bowl
Everything you need for this Balsamic Basil Chicken Cauliflower Rice Bowl cooks together on one sheet pan for easy clean up!
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Yield: 4 servings
Prep Time: 10 minutes mins
Cook Time: 20 minutes mins
Total Time: 30 minutes mins
Ingredients
- 2 cups riced cauliflower
- 3 cups broccoli florets
- 1 medium red onion, sliced
- 4 chicken breasts, diced, boneless, skinless
- 1/4 cup balsamic vinegar
- salt & pepper to taste
- 3 tbsp olive oil, extra virgin
- 1 tbsp minced garlic
- 1/8 cup fresh basil, chopped
Instructions
Preheat oven to 400 degrees.
Spread diced chicken in a single layer on one side of your baking sheet.
Add broccoli florets to baking sheet in a single layer beside your chicken. Cut any large florets in half or thirds.
Spread sliced red onion in a single layer on baking sheet beside the broccoli.
Add cauliflower rice to baking sheet beside the onion. (If you're ricing your own cauliflower just add florets to a high powered blender and blend until cauliflower has a rice or pearl-like consistency.)
Drizzle 1/4 cup balsamic vinegar over the chicken and broccoli.
Add minced garlic to your chicken.
Add salt, pepper, and olive oil to everything on the baking sheet.
Bake for 15 minutes.
Remove from the oven and separate the chicken if it's sticking together. Place back in the oven and bake for 5 additional minutes or until chicken is cooked through..
Layer your cauliflower rice, red onions, broccoli, and chicken in bowls. Add a little more balsamic vinegar if you prefer a stronger taste (I always do) or more salt and pepper. Top with basil.
Notes
Dicing the chicken breasts allows them to cook through quickly and absorb more balsamic vinegar. Plus, it means when everything is done baking all you'll have to do is build your veggie bowls!
Many people do not use olive oil when preparing this sheet pan meal to keep it extra light. You can omit if you prefer.
Nutrition
Calories: 414kcal, Carbohydrates: 13g, Protein: 51g, Fat: 17g, Saturated Fat: 3g, Cholesterol: 145mg, Sodium: 305mg, Potassium: 1259mg, Fiber: 3g, Sugar: 6g, Vitamin A: 533IU, Vitamin C: 90mg, Calcium: 69mg, Iron: 2mg
Did you make this recipe?Tag @thewholecook and hashtag it #thewholecook on Instagram.
Dairy Free Entrees Gluten Free Paleo Quick Recipes Sheet Pan Whole30 Whole30
originally published on Jan 31, 2018 (last updated Jul 18, 2020) by Christina
65 comments Leave a comment »
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Leave a Comment & Rate this Recipe!
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Raia Todd — Reply
This sounds delicious! I really need make cauli-rice dishes more.
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Christina — Reply
You do!! And thank you!
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Jean — Reply
I’m all about sheet pan dinners these days. Love everything about this bowl!
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Christina — Reply
Me too! The less dishes the better!
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Joni — Reply
Beyond delicious, especially those red onions! I’m a sucker for roasted red onion!
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Christina — Reply
Same! And red onions don’t get enough love!
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linda spiker — Reply
Brilliant! Love it. Pinned.
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Christina — Reply
Thanks for pinning, Linda!
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Megan Stevens — Reply
Oh that balsamic. This all looks so good. I’d love it for breakfast!
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Christina — Reply
Hahaha I’m all about eating dinner for breakfast and breakfast for dinner!
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Tessa@tessadomesticdiva.com — Reply
OMG, this looks So simple and easy to throw together, win!! I love balsamic, so I bet this is amazing!
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Christina — Reply
I love a simple dinner! Thanks, Tessa! <3
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Lindsey Dietz — Reply
Yes, please! Those sheet pans are lifesavers! Love the flavors and your use of basil and balsamic!
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Christina — Reply
Sheet pan dinners are THE BEST. Thanks, Lindsey!
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Christina — Reply
Thank you! I love piling everything in a bowl!
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Nicole | What She Ate — Reply
I could eat this everyday. Every. Day. My mouth is watering even just looking at it!
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Christina — Reply
Same! And thank you, Nicole!
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Yvonne — Reply
What an easy dish to put together. I want to try this out soon especially since it is made with cauliflower rice.
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Christina — Reply
I love cauli rice!! And thank you, Yvonne!
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Cathy — Reply
Sheet pan meals are the best! I’m sure yours is delicious with that garlic in there!
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Christina — Reply
I’m all about the garlic!
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Meredith — Reply
Oh yum yum yum! What a delicious one pan meal! I love the sweetness that roasted red onion adds – so excited to try this recipe!
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Christina — Reply
Thank you! I hope you love it! <3
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Emily @ Recipes to Nourish — Reply
Goodness those onions are so beautiful in there! Love that pop of color and flavor too. This sheet pan meal sounds awesome!
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Christina — Reply
Thanks, Emily! I do love a colorful meal!
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Carrie | Clean Eating Kitchen — Reply
Such an easy weeknight dinner! I love the flavours in this, sheet pan for the win!
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Christina — Reply
Thanks, Carrie! <3
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Leslie-Anne — Reply
I love everything about this – sheet pan, cauli-rice, red onions, chicken, balsamic. Great weeknight dinner for sure!
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Christina — Reply
Absolutely! What’s not to love?! Thank you! <3
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Mira — Reply
I made some cauliflower rice yesterday so will definitely be making this!! Thank yoU!
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Christina — Reply
I love cauliflower rice! Enjoy!
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Wow, I love rice bowls. I love the ingredients you chose in this recipe
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Christina — Reply
Thanks so much! <3
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Tatiana — Reply
The less dirty dishes the better. 🙂 fantastic idea to use cauliflower rice instead of just regular rice … low calorie and totally guilt free!
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Christina — Reply
I am always up for less dishes!
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Amy Nash — Reply
I love sheet pan meals – they make my life SO much easier! Cannot wait to make this and enjoy how it smells as much as the taste, lol!
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Christina — Reply
Yes they do!! Thanks, Amy!
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Kiwisue629 — Reply
This recipe was so easy, and I had all the ingredients in my pantry. Easy and delicious. Thank you.
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Christina — Reply
I’m so happy to hear that! <3
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Kaylene — Reply
I notice there isn’t any oil in the recipe. Does everything just dry roast or do I need to add oil?
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Christina — Reply
It doesn’t need oil because of the balsamic vinegar. 😉
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Casey — Reply
This sounds great!
I wonder if the time would be the same using salmon filets…-
Christina — Reply
Mmmm let me know if you try salmon!
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Alyssa — Reply
I have this in the oven as we speak. It definitely smells great, but unless you have an industrial sized cookie sheet, I have no idea how you fit everything on there. I have a large cookie sheet and was only able to fit two chicken breasts, the broccoli, and the onion. I’ll have to cook the cauliflower rice separately…which isn’t a huge deal, but now it’s not a one sheet. Maybe you could update with which size to use?
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Erica — Reply
I use large sheet pans (mine came from Costco) and are deeper and much larger than your average cookie sheet.
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MaryAnn — Reply
Sounds yummy! I get riced cauliflower in the frozen section. Would I microwave it and still add it to the sheet pan?
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Christina — Reply
You don’t need to cook it in advance but I would thaw it out so you don’t have excess water in the sheet pan.
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Emily — Reply
Can you use frozen cauliflower rice?
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Christina — Reply
You can but I might thaw it first so you don’t end up with excess water.
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Meredith — Reply
This may be a silly question, but do I cover it to bake it? I usually do when roasting my veggies, but have never done a sheet pan meal with meat.
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Christina — Reply
I actually never cover when I’m roasting veggies and I don’t cover for this recipe. Let me know if you try it how you like it! <3
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Carrie — Reply
Love this dish, didn’t love my balsamic vinegar is there a brand you use.
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Christina — Reply
My current favorite is Monari Federzoni Balsamic Vinegar of Modena. I likely got it at Walmart. Hope this helps and I’m happy you enjoyed the recipe!
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Laurie Mitchell — Reply
This is really good second time making it.
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Robin — Reply
Was really hoping this would be delicious as it looked but was just ok. Super easy, all great ingredients and followed the instructions to a T, but we really didn’t care for it:(
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Barbara Trepte — Reply
I can’t wait to try your recipes and get back on my Whole 30
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Christina — Reply
Thank you! I hope you enjoy them!
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Alyson Enfield — Reply
Unfortunately, this recipe was not a hit at all with the family. It smelled super delicious while cooking, but when it came time to eat it we were highly disappointed. The recipe is very bland. I even added extra Balsamic Vinegar but it made it taste even worse. The other downside is the Balsamic Vinegar made the foil stick super bad to the pan.
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Christina — Reply
Oh how disappointing. I’m sorry to hear your family didn’t enjoy it. I definitely recommend adding that salt and pepper to taste and using the suggested olive oil to prevent sticking. I hope you have a beautiful Mother’s Day!
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Katie — Reply
Made this tonight for dinner. I cheated on the cauliflower rice and used a steamer bag. I think I will marinade the chicken for a bit next time, I want it to be a bit stronger in flavor. Over all, yummy and easy recipe!
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Michele Nesbitt — Reply
Smells great! Tastes great! 10 out of 10!
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Landrie — Reply
Did this a little differently because I like my broccoli and onion to be extra roasted. Put broccoli and onion in a separate pan with olive oil, salt, pepper, and garlic and put that in the oven for about 20-25 minutes. When 20 min is up, I put the cubes of chicken (tossed with olive oil, oregano, salt, pepper) then drizzled the balsamic on that. With the veggies still in the oven, I pop the chicken in and let that cook for about 20 min. We served with normal rice, fresh basil and a little extra balsamic. It was awesome.
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Peg — Reply
This was delicious and simple. It took me much longer for the chicken to cook. I also used frozen brocoli so I cooked it in the microwave, drained it and added for the last 10-15 mins of the oven time.
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Cynthia — Reply
I tossed ingredients in a bowl with EVOO (and vinegar if called for) one at a time, starting with broccoli and finishing with chicken and garlic. It was easier and wet ingredients were evenly distributed. Delicious and so fast and nutritious!
