• 5 cups roughly chopped cauliflower OR cauliflower rice
  • 1 lb. raw boneless skinless chicken breast
  • 1/4 tsp each salt and black pepper
  • 1 cup chopped red onion
  • 1/2 cup fresh cilantro, finely chopped
  • 1/4 tsp garlic powder
  • 1 cup shredded reduced-fat cheddar cheese
  • 3/4 cup BBQ sauce with 5 grams sugar or less per 2-tbsp. serving (such as Stubbs Original OR Red Duck)


Preheat oven to 375 degrees. Spray a 9″ X 13″ baking pan with nonstick spray.
Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.
Pound chicken to 1/2-inch thickness. Season with salt and pepper. Bring an extra-large skillet sprayed with nonstick spray to medium heat. Cook for about 4 minutes per side, until cooked through. Transfer to a cutting board. Remove skillet from heat; clean, if needed.
Re-spray, and return to medium heat. Add cauliflower and onion. Cook and stir until mostly softened, 8 – 10 minutes. Transfer to a large bowl.
Chop chicken into bite size pieces, and add to the large bowl with cauliflower rice mixture. Add cilantro, garlic powder, 1/2 cup cheddar, and 1/4 cup BBQ sauce. Mix thoroughly. Transfer mixture to the baking pan, and smooth out the top. Top with remaining 1/2 cup BBQ sauce and 1/2 cup cheddar.
Bake until entire dish is hot and cheddar topping has melted, 20 – 25 minutes.

Makes 6 servings
Serving Size: 1/6th recipe


Calories 205
Fat 6.7g
Saturated Fat 3.3g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 1.3g
Cholesterol 57mg
Sodium 515mg
Potassium 44mg
Carbohydrate 13g
Fiber 2.2g
Sugar 5.7g
Protein 23g

Modified from