BBQ Chicken and Veggie Bake with Cauliflower Rice
- Serves
- 4 servings
- Prep
- 8 min
- Cook
- 22 min
- Cost
- $22.00
- Nutrition
- 420 cal · 36g protein
- quick
- sheet-pan
- kid-favorite
- high-protein
🍳 1 pan · Picky-eater safe bet: plain chicken, sauce on the side
BBQ Chicken and Veggie Bake with Cauliflower Rice is a weeknight dinner that serves 4 and is on the table in about 30 minutes, for around $22 in groceries. You'll need 1 pan, and the 9 ingredients below are everyday supermarket items. Cooking for a picky eater? Plain chicken, sauce on the side works on its own for the one who won't try the rest. Add it to your week and the whole grocery list lands in your Instacart cart in one tap.
Goes with: Corn on the cob (10 min)
Cookware you'll need
Set these out before you start — it saves hunting through drawers mid-recipe.
- 12-inch nonstick skilletDon't have one? Amazon →
- Rimmed half-sheet panDon't have one? Amazon →
- 12-inch locking tongsDon't have one? Amazon →
- Instant-read meat thermometerDon't have one? Amazon →
- 8-inch chef's knifeDon't have one? Amazon →
- Large cutting boards (set of 2)Don't have one? Amazon →
Our kitchen essentials list · As an Amazon Associate, DinnerDrop earns from qualifying purchases.
Ingredients
- 2 lb boneless skinless chicken thighs
- 24 oz frozen riced cauliflower
- 2 count zucchini
- 2 count orange bell peppers
- 1 cup barbecue sauce
- 3 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp salt
- 1/2 tsp black pepper
Steps
- Heat the oven to 425°F. Cut the zucchini into 1-inch chunks and the peppers into 1-inch pieces.
- On a large sheet pan, toss the vegetables with 2 tablespoons olive oil, 1/2 teaspoon salt, and pepper. Push them to the edges.
- Pat the chicken thighs dry, season with garlic powder, 1/2 teaspoon salt, and pepper, and lay them in the center of the pan. Brush with half the barbecue sauce.
- Bake 15 minutes, brush the chicken with the remaining sauce, and bake 5 to 7 minutes more until the chicken reaches 165°F and the sauce is sticky.
- While the chicken finishes, heat the remaining 1 tablespoon oil in a large skillet over medium-high. Add the frozen cauliflower rice and cook 5 to 6 minutes, stirring, until hot and the extra moisture has cooked off. Season with salt.
- Serve the chicken and roasted vegetables over the cauliflower rice.
- Picky eater tip: set one chicken thigh aside before brushing with sauce and serve it plain, with plain cauliflower rice.
- Make ahead: cut the vegetables and season the chicken up to a day ahead and keep them covered in the fridge. Leftovers keep 3 days.
On the side: Corn on the cob (10 min)
4 corn on the cob
- Bring a large pot of water to a boil. Add the shucked corn and cook 5 to 7 minutes.
- Serve with butter and salt.
Nutrition per serving
- Protein
- 36 g
- Carbohydrates
- 20 g
- Fiber
- 5 g
- Sugar
- 13 g
- Fat
- 24 g
- Saturated fat
- 6 g
- Sodium
- 680 mg
Estimated from the ingredients and amounts in this recipe; brands and portions vary. Not medical or dietary advice.
Photo: DinnerDrop