One-pan chicken Parmesan & cauliflower steaks—easy, healthy, and flavorful meal packed with protein and veggies for a perfect weeknight dinner!
What Makes This Recipe So Special
- One-pan simplicity with easy cleanup
- Low-carb and veggie-rich
- Melty, cheesy, and satisfying
- Family-friendly and nutritious
- Perfectly seared cauliflower adds texture and flavor
- Great for weeknight dinners
- Oven-safe skillet convenience
- Ready in just 35 minutes
- Gluten-free option
- Italian comfort food made lighter
Ingredients
- 2 boneless, skinless chicken breasts, butterflied
- 1 medium cauliflower, cut into 1″-thick “steaks” (about 6 pieces)
- Salt & pepper, to taste
- 1 tsp garlic powder
- 2 tbsp olive oil, divided
- 1½ cups marinara sauce
- ¾ cup shredded mozzarella cheese
- ¼ cup grated Parmesan cheese
- Fresh basil or parsley, for garnish
Step-by-Step Instructions
- Preheat oven to 400°F (200°C).
- Season chicken and cauliflower steaks on both sides with salt, pepper, and garlic powder.
- Heat 1 tablespoon olive oil in a large, oven-safe skillet over medium-high heat. Sear cauliflower steaks 3–4 minutes per side until golden; transfer to a plate.
- Add the remaining tablespoon of oil and sear chicken breasts 3–4 minutes per side until lightly browned.
- Nestle cauliflower pieces around and under the chicken in the same skillet.
- Pour marinara sauce over the chicken and cauliflower. Sprinkle mozzarella and Parmesan evenly over the top.
- Transfer skillet to oven and bake 15–18 minutes, or until chicken reaches 165°F and cheese is melted and bubbling.
- Remove from oven and let rest 5 minutes. Garnish with chopped basil or parsley before serving.
Servings And Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Calories: Approximately 420 kcal per serving
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F oven for 10-12 minutes or microwave in 30-second intervals until hot.
FAQs
Can I use chicken thighs instead of breasts?
Yes, chicken thighs work well and may offer more flavor and juiciness. Adjust cooking time accordingly.
Can I make this dairy-free?
Yes, use dairy-free cheese alternatives for both mozzarella and Parmesan.
How do I cut cauliflower into steaks?
Trim the base, then slice vertically into 1″ thick pieces. Use any broken florets alongside the steaks in the pan.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free if your marinara sauce and cheeses are certified gluten-free.
Can I prepare this dish ahead of time?
You can sear the chicken and cauliflower in advance, then assemble and bake just before serving.
What other vegetables can I use?
Zucchini slices, bell peppers, or eggplant rounds can be added or substituted for variety.
What skillet should I use?
A large cast iron or oven-safe stainless steel skillet works best for searing and baking.
Can I use pre-shredded cheese?
Yes, though freshly shredded cheese melts more smoothly and offers better flavor.
What should I serve with this?
It’s a complete meal, but you can pair it with a side salad or steamed green beans for extra veggies.
How do I ensure the chicken is fully cooked?
Use a meat thermometer to confirm the internal temperature reaches 165°F.
Conclusion
This One-Pan Chicken Parmesan & Cauliflower Steaks recipe delivers the rich flavors of a traditional Italian dish with a lighter, low-carb twist. With minimal cleanup and maximum flavor, it’s perfect for busy weeknights or a wholesome weekend meal.