Grilled Chicken with Cauliflower Mash is more than just a weeknight dinner, it’s a personal symbol of comfort and balance in my gluten-free kitchen. My story begins in the heart of Tuscany, where I trained under classic Italian chefs, mastering pasta, bread, and slow-cooked meats. Back then, gluten was in everything I loved to cook. But years later, after discovering my gluten intolerance, I had to reimagine the dishes that once defined me. Replacing creamy mashed potatoes with silky cauliflower mash and pairing it with tender grilled chicken was one of my first breakthroughs. This cozy, nourishing combo delivers the rustic satisfaction of home while keeping things light and clean.
Whether you’re easing into gluten-free living or simply looking for a healthy dinner that doesn’t sacrifice flavor, Grilled Chicken with Cauliflower Mash has become a reader favorite for good reason. It’s quick to make, deeply satisfying, and perfect for any season, especially fall, when roasted garlic and grilled chicken bring warmth to the table.
Let’s dive into how to make this gluten-free classic, from ingredients to variations, step-by-step tips, and how to store leftovers.
Grilled Chicken with Cauliflower Mash
Equipment
- Grill or Grill Pan
- skillet
- food processor or blender
- large pot
Ingredients
Grilled Chicken
- 2 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp dried thyme
- 1/2 lemon, juiced
- salt and black pepper to taste
Cauliflower Mash
- 1 large head of cauliflower chopped into florets
- 2 tbsp olive oil or butter use butter if dairy is tolerated
- 2 cloves garlic minced
- 1/4 cup unsweetened plant-based milk or your preferred milk
- salt and pepper to taste
- 1 tbsp nutritional yeast optional, for cheesy flavor
Instructions
- In a bowl, combine olive oil, lemon juice, garlic powder, paprika, thyme, salt, and pepper. Coat the chicken evenly and let it marinate for at least 15 minutes.
- Preheat a grill pan or outdoor grill to medium-high heat. Cook chicken for 5–6 minutes per side, until internal temperature reaches 165°F. Let rest for 5 minutes before slicing.
- While chicken cooks, bring a large pot of salted water to a boil. Add cauliflower and boil 8–10 minutes until fork-tender.
- Drain cauliflower and pat dry using a towel to remove excess moisture.
- In a skillet, sauté minced garlic in olive oil for 1 minute (do not brown).
- In a food processor, blend cauliflower, garlic, plant-based milk, nutritional yeast (if using), salt and pepper until smooth.
- Plate grilled chicken slices alongside warm cauliflower mash and serve immediately.
Notes
Nutrition
Ingredients You’ll Need
For the Grilled Chicken with Cauliflower Mash:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- Juice of ½ lemon
- Salt and black pepper, to taste
For the Cauliflower Mash:
- 1 large head of cauliflower, chopped into florets
- 2 tablespoons olive oil (or butter if dairy is tolerated)
- 2 cloves garlic, minced
- ¼ cup unsweetened plant-based milk (or your preferred milk)
- Salt and pepper, to taste
- Optional: 1 tablespoon nutritional yeast for a cheesy flavor
Tip: For added flavor in your Grilled Chicken with Cauliflower Mash, try using roasted garlic instead of raw garlic in the mash.
How to Make Grilled Chicken with Cauliflower Mash
Step 1: Season and Grill the Chicken
In a bowl, combine olive oil, lemon juice, garlic powder, paprika, thyme, salt, and pepper. Coat the chicken evenly and let it marinate for at least 15 minutes. Preheat a grill pan or outdoor grill to medium-high heat and cook the chicken for 5–6 minutes per side, until the internal temperature reaches 165°F. Set aside and let it rest for 5 minutes before slicing.
Step 2: Prepare the Cauliflower Mash
While the chicken grills, bring a large pot of salted water to a boil. Add cauliflower florets and boil for 8–10 minutes until fork-tender. Drain well and pat dry using a kitchen towel to remove excess moisture. In a skillet, heat olive oil and gently sauté the garlic for 1 minute (don’t brown it). Add cauliflower, garlic, milk, and nutritional yeast (if using) to a food processor or blender and blend until smooth. Season with salt and pepper.
Grilled Chicken with Cauliflower Mash is ready to plate once both components are warm and flavorful.
Tips for Success
- Dry the Cauliflower: Moisture is the enemy of creamy mash. Pat the florets dry after boiling to prevent a watery consistency.
- Use a Grill Pan Indoors: If you don’t have access to a grill, a cast-iron pan works beautifully and adds great texture to the chicken.
- Marinate Longer for More Flavor: If you’ve got the time, let the chicken marinate in the fridge for up to 8 hours.
- Try Roasted Garlic: For extra flavor, roast garlic in the oven at 375°F for 20 minutes and add it to the mash.
For similar cozy, satisfying meals, check out my Lemon Garlic Chicken with Steamed Veggies and Classic Gluten-Free Meatloaf with Mashed Potatoes.
Recipe Variations
Gluten-Free Chicken Gravy: Add a quick pan sauce by deglazing your grill pan with chicken broth and thickening it with a teaspoon of gluten-free flour or arrowroot powder. Serve it over your Grilled Chicken with Cauliflower Mash for extra comfort.
Dairy-Free Option: Use plant-based butter and unsweetened almond milk in the mash. You can also try coconut cream for richness.
Low-Carb Meal Prep: This meal is naturally low in carbs and perfect for weekly meal prep. Slice the grilled chicken and portion with mash into containers.
Add Fresh Herbs: Blend fresh parsley or chives into the cauliflower mash for brightness.
Looking for more gluten-free chicken inspiration? Try my Gluten-Free Chicken Dinner Recipes or explore Gluten-Free Dairy-Free Chicken Meals to stay inspired.
How to Store and Reheat Grilled Chicken with Cauliflower Mash
In the Fridge: Store leftovers in airtight containers for up to 4 days. Keep the chicken and mash separate for best texture when reheating.
To Reheat: Microwave cauliflower mash for 1–2 minutes, stirring halfway through. Reheat chicken slices in a skillet over medium heat with a splash of broth or olive oil to keep it juicy.
Freezer Friendly? Cauliflower mash freezes well in single portions. Let it cool completely, transfer to freezer-safe containers, and freeze for up to 2 months. Reheat gently in the microwave or stovetop with a little added liquid.
If you’re meal prepping, Grilled Chicken with Cauliflower Mash holds up well in lunch containers for satisfying on-the-go meals.
Conclusion
Grilled Chicken with Cauliflower Mash isn’t just a dish, it’s a nourishing answer to those craving comfort food without the heaviness. This recipe lets the smoky char of the grilled chicken shine beside creamy, garlicky mash, making it perfect for busy nights, health resets, or simple Sunday dinners. With its gluten-free profile and nourishing ingredients, it’s no surprise this has become a staple in so many kitchens.
Looking for your next cozy plate? My Gluten-Free Chicken Lasagna Recipes or Quick Gluten-Free Chicken Stir Fry with Veggies are great options to add to your weekly meal plan.
Can I bake the chicken instead of grilling it?
Yes. Preheat your oven to 400°F and bake for 20–25 minutes, or until the internal temperature reaches 165°F. Broil for the last 2 minutes for added char.
Is cauliflower mash good for meal prep?
Absolutely! It holds its texture well and is lower in carbs than mashed potatoes, making it perfect for batch cooking.
Can I use frozen cauliflower?
Yes, just be sure to thaw and drain it well to avoid excess water in the mash.
What can I use instead of garlic in the mash?
If you’re sensitive to garlic, try using shallots or a pinch of garlic-infused oil for subtle flavor.