Crispy Baked Chicken with Mixed Veggie Cauliflower Rice
     by Jamie Kelm, INHC
This twist on fried chicken and rice is a delicious option the whole family will enjoy! Baking the chicken is a healthier alterative to frying it while still getting a satisfying crunch from the skin. And this cauliflower “rice” is loaded with vitamins and is a more nutritious and grain-free alternative to traditional rice. This recipe will feed 2 people and can easily be doubled.

You Will Need:

  • 2-4 chicken thighs with the bone in and skin on

  • 1/2 head of cauliflower

  • 2 carrots, diced

  • 1 sweet potato, diced

  • 1/2 onion, diced or cut into strips

  • 2-4 cups collard green leaves, or any green vegetable of choice, chopped

  • 2 garlic cloves, diced

  • Salt and pepper

  • 1/2 lemon, juiced

  • 1 TBS coconut oil

You May Want to Use:

  • A seasoning blend of your choice (or fresh herbs diced finely)

  • A food processor to get the “rice” texture

  • Parchment paper because the chicken will not stick to it


First, we’ll start the chicken:

1.    Preheat the oven to 350.

2.    Salt and pepper both sides of the chicken. If you wish, you can add any seasonings of your choice to the non-skin side. I recommend a mixture of rosemary and thyme.

3.    Place the chicken, skin side up, on a pan lined with parchment paper and put it in the oven.

4.    Set the timer for 90 minutes.

Now the “rice”: 

1.    Roughly chop 1/2 head of cauliflower. Put it in your food processor and pulse it until the texture resembles rice. Set it aside. If you do not have a food processor, you will have a harder time getting the “rice” texture but can still make this dish. Just dice it finely.

2.    Sauté the onions in 1 TBS of coconut oil until they are translucent.

3.    Add in the diced carrots and sweet potato. Cook until tender.

4.    Add in the chopped collard greens and garlic. Stir to combine and cook for about 5 minutes.

5.    Mix in the cauliflower “rice” and stir well. You can add salt to taste and/or any seasoning blends you like- again, rosemary and thyme work well here or even a Greek seasoning blend.

6.    Put the “rice” mixture into a baking dish and add the lemon juice on top. Bake at 350 for about 30 minutes, stirring midway through.

Enjoy! To see a more in depth explanation of how to prepare this recipe, along with pictures, check out the blog post: