Sheet Pan Balsamic Basil Chicken Cauliflower Rice Bowl

4.96 from 22 votes
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Course: Dinner, Entree
Cuisine: Dairy Free, Gluten Free, Paleo, Whole30
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 3
Calories: 261kcal
Author: Christina

Ingredients

  • 2 cups riced cauliflower
  • 3 cups broccoli florets
  • 1 medium red onion
  • 4 chicken breasts diced
  • 1/4 cup balsamic vinegar
  • salt & pepper to taste
  • 1 tbsp minced garlic
  • 1/8 cup fresh basil chopped

Instructions

  • Preheat oven to 400 degrees.
  • Dice chicken into cubes. Spread them 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.
  • Slice red onion into strips. Spread 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 to everything on the baking sheet.
  • Bake for 15 minutes.
  • Remove from the oven and separate the chicken if it's sticking together. Drizzle 2 additional tablespoons of balsamic vinegar and chopped basil to your chicken. Place back in the oven and bake for 5 additional minutes.
  • Remove from the oven and make sure your chicken is cooked through. Chicken should have no pink in the middle.
  • 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). Enjoy!

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!
I do not use olive oil when preparing this sheet pan meal to keep it extra light and haven't had a problem with sticking for two reasons: (1) There's plenty of balsamic vinegar in this recipe so the liquid does help. (2) About 15 minutes into the baking time I move the chicken around to help prevent it from getting stuck. If you worry about the chance of sticking or have had any issues before with food sticking to your baking sheet then certainly feel free to add a drizzle of olive oil or grease your baking sheet! 

Nutrition

Calories: 261kcal | Carbohydrates: 18g | Protein: 36g | Fat: 4g | Cholesterol: 96mg | Sodium: 233mg | Potassium: 1147mg | Fiber: 4g | Sugar: 7g | Vitamin A: 13.3% | Vitamin C: 146.6% | Calcium: 8.5% | Iron: 9.7%
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