Healthy Chicken Enchilada Bowls With Cauliflower Rice Recipe

I reworked classic enchiladas into a low-carb Chicken Enchilada Bowl centered on cauliflower rice with chicken that keeps all the signature enchilada elements while staying gluten and dairy free.

I can’t stop making these Chicken Enchilada Bowls. I wanted a lighter take on the classic, and ended up with a bowl that tastes like a cheat day but actually isn’t.

The secret is using boneless skinless chicken breasts and serving it over fluffy cauliflower rice. It’s exactly the kind of Healthy Gluten Free Bowls recipe I crave when I’m trying to eat better.

You’d think Cauliflower Rice With Chicken would be boring, but this version has enough punch to make you come back for seconds. It’s fast to pull together and great for lunch or a busy weeknight, I swear.

Ingredients

• Chicken breasts: lean protein, builds muscle, low fat, keeps you full longer.
• Riced cauliflower: low carb, lots of fiber, mild nutty taste, great rice swap.
• Red enchilada sauce: bold tomato chili flavor, adds sodium, tangy and smoky notes.
• Avocado: creamy, heart healthy fats, fiber, makes dish rich and satisfying.
• Greek yogurt: creamy protein, tangy, lighter then sour cream, adds creaminess.
• Lime: bright acidic punch, lifts flavors, adds vitamin C, prevents blandness.
• Cilantro and green onions: fresh herb crunch, adds brightness and mild bite.
• Cheddar cheese: melty calcium rich flavor, adds savory saltiness and comfort.

Ingredient Quantities

• 1 1/2 lb boneless skinless chicken breasts
• 1 tbsp olive oil
• 1 medium yellow onion
• 2 cloves garlic
• 1 medium red bell pepper
• 1 1/2 cups red enchilada sauce (about 12 oz)
• 1/2 cup low sodium chicken broth
• 4 cups riced cauliflower (about 1 medium head or 12 oz bag)
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1 lime
• 1/4 cup fresh cilantro
• 1 cup shredded reduced fat cheddar cheese
• 1 avocado
• 1/2 cup plain Greek yogurt or light sour cream
• 2 green onions
• 1 tbsp avocado oil (optional)
• 1 small jalapeño (optional)

How to Make this

1. Mix the chili powder, ground cumin, smoked paprika, garlic powder, onion powder, dried oregano, kosher salt and black pepper in a small bowl; pat the chicken breasts dry and rub them all over with the spice mix.

2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat; sear the chicken 4 to 5 minutes per side until browned, then remove to a plate (it does not need to be fully cooked through yet).

3. In the same skillet add the chopped yellow onion, diced red bell pepper and diced jalapeño if using; cook until softened about 4 minutes, then add the minced garlic and cook 30 seconds more.

4. Pour in the red enchilada sauce and the low sodium chicken broth, scrape up any browned bits, return the chicken to the pan, reduce heat to medium-low, cover and simmer 12 to 15 minutes until chicken is cooked through.

5. Transfer the chicken to a cutting board, shred or chop it, then return the shredded chicken to the skillet and stir well so it soaks up the sauce; simmer 2 to 3 more minutes to thicken.

6. While the chicken finishes, heat 1 tablespoon avocado oil (or olive oil) in another large skillet over medium heat, add the riced cauliflower and a pinch of salt and pepper, cook stirring occasionally 5 to 7 minutes until tender but not mushy.

7. Remove the cauliflower from heat, stir in the juice of half a lime and most of the chopped cilantro (reserve some for garnish), taste and adjust salt and pepper.

8. Build bowls by dividing the cauliflower rice between bowls, spoon the enchilada chicken over the rice, sprinkle the shredded reduced fat cheddar on top and cover the skillet or microwave briefly so the cheese melts if you like it gooey.

9. Finish each bowl with sliced avocado, a dollop of plain Greek yogurt or light sour cream, sliced green onions, the remaining cilantro, a squeeze of the other half of the lime and extra jalapeño slices if you want more heat.

Equipment Needed

1. Two large skillets (one for the chicken + sauce, one for the cauliflower)
2. Cutting board
3. Chef’s knife
4. Small bowl and measuring spoons for the spice rub
5. Measuring cups (at least 1/2 cup)
6. Tongs for searing and handling the chicken
7. Silicone spatula or wooden spoon for stirring
8. Lid that fits a skillet to simmer the chicken
9. Two forks for shredding the cooked chicken (or meat claws)

FAQ

Healthy Chicken Enchilada Bowls With Cauliflower Rice Recipe Substitutions and Variations

• Chicken breasts: swap for boneless turkey breast or thighs (same weight), or use 3 cups shredded rotisserie chicken for a shortcut, or firm tofu (press, cube and brown) if you want a vegetarian option.
• Riced cauliflower: replace with 2 cups cooked brown rice or 2 cups cooked quinoa for more carbs, or steam and roughly chop a whole head of cauliflower if you prefer fresh over pre-riced.
• Red enchilada sauce: use 12 oz salsa roja, or stir together 12 oz tomato sauce with 1 tbsp chili powder and 1/2 cup chicken or veg broth for a simple homemade swap.
• Plain Greek yogurt: sub with equal parts light sour cream or regular sour cream, or use mashed avocado (seasoned with lime and salt) for a dairy free creama.

Pro Tips

– Pound or slice the chicken so every piece is about the same thickness, it cooks faster and more even. If you have a meat thermometer pull the chicken at 160°F then let it rest, it’ll rise to 165°F and stay juicy instead of drying out.

– Don’t be shy when searing, get a good brown crust for flavor, but dont crowd the pan. When you add the sauce or broth scrape up those browned bits they pack way more depth than just stirring in more spices.

– For cauliflower rice: if it’s fresh towel it dry, if it’s frozen thaw and squeeze out excess water, then cook hot and quick so it gets tender but not mushy. Finish it off off-heat with lime and most of the cilantro so the brightness stays fresh.

– Shred the chicken while it’s still warm so it soaks up the sauce better, then simmer a couple minutes to meld flavors. Add avocado and yogurt at the very end, and toss avocado with a little lime so it won’t brown fast.