Sheet Pan Chicken and Cauliflower

4.64 from 69 votes
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This sheet pan chicken and cauliflower dinner is easy, rich in flavors, spiced, and purely delicious. This dish is high protein, low carb, paleo-friendly, Whole30-friendly, gluten-free, and dairy-free.

Delicious roasted chicken thighs and garlic-seasoned cauliflower, and it’s finished with fresh herbs and red onions. What is also great about this meal is that it’s low-carb, gluten-free, and high in protein.

sheet pan with chicken, cauliflower and red onion

In fact, each serving has 47 grams of protein. This makes the dish a great option when you’re preparing a high protein meal plan.

The recipe is also straightforward to put together. Everything is put together on a sheet pan and cooked at the same time. Let’s get started and put this tasty recipe together.

close up of chicken on sheet pan

Ingredients You’ll Need


Chicken thighs (6) – They are an inexpensive cut of chicken. Having the bone-in will maintain a ton of flavor while cooking.

Turmeric (1 tsp ) – It has a very unique, earthy flavor. It’s a bright yellow spice that has plenty of health benefits. These health benefits include being high in antioxidants and anti-inflammatory properties.

Paprika (1 tsp) – It’s made from ground, dried peppers. It adds a slightly sweet, but not spicy, flavor to the marinade.

Cumin (1 tsp) – Another great dried spice to add to marinades. It adds flavor without adding heat.

Cinnamon (1/2 tsp) – One of the more unique ingredients in the marinade, but it’s worth trying! Sometimes, adding a spice like cinnamon brings on the best flavors.

Ground ginger (1 tbsp) – It will add a tangy taste to the marinade. If you can’t find ground ginger, you can always chop up some fresh ginger instead.

Garlic (4 cloves) – What’s a marinade without garlic? It seems to be in just about every marinade recipe and for a useful purpose.

Olive oil (1/2 cup) – The ingredient that will hold all of these spices together. If you don’t have any olive oil, you could use another cooking oil just as easily.


Garlic powder (2 tsp) – Great seasoning spice. It’s easy to find, and most people love it.

Cauliflower (1 large head) – It has become a great low-carb alternative to pasta or other starchy vegetables. It’s also high in fiber and has antioxidants.

Olive oil (3 tbsp) – It’s the vessel that helps the garlic powder stick to the cauliflower. If you don’t have any, you could use another cooking oil, and it will work just fine.

Parsley – Adding fresh herbs makes any dish better. It’s delicious when you add them at the end, as we do in this recipe.

Dill – A great fresh herb option to add as a finishing garnish to the meal. If you don’t have fresh dill or parsley, you can use other fresh herbs like chives or basil.

Red onion (1) – This is one of the best ingredients to add at the end if you’re looking for an added kick of flavor. The fresh red onions will make a big difference in the meal.

ingredients for sheet pan chicken and cauliflower

How to Make Chicken and Cauliflower

Step 1. Combine all of the marinade ingredients in a large bowl to make the marinade. Stir them all together so they are thoroughly mixed. Then, add the chicken. Let the chicken marinate for 30 minutes.

Step 2. The cauliflower will be ready to put on the pan in just a few simple steps. You’ll want to cut the head into smaller pieces.

Step 3. Toss the cauliflower pieces with olive oil and garlic powder. It’s time to make sure that your oven is preheated to 400F.

Step 4. Next, spread all of the cauliflower onto a large, non-stick sheet pan. Then, lay the chicken on the pan with the cauliflower.

Step 5. Bake the chicken and cauliflower for 30 minutes. Make sure that you check the chicken to be sure that it’s fully cooked. Finally, it’s time to add fresh herbs and red onions.

steps for chicken and cauliflower

What’s so Great About Sheet Pan Dinners?

The whole concept is to use just one sheet pan for cooking all of the ingredients. This way, all of the ingredients are cooked at the same time. They are also all ready at the same time.

Additionally, clean-up is a breeze. You don’t need to worry about extra saute pans or baking dishes when it comes to sheet pan dinners.

plate of chicken and cauliflower next to sheet pan

Other Vegetables You Can Use

One of the greatest things about this sheet pan recipe is that it’s really versatile. You can swap out many different vegetables, and it will still be incredibly delicious.

Some other vegetables you could try instead of cauliflower could be:

  • Broccoli
  • Parsnips
  • Sweet potatoes
  • Acorn or butternut squash
  • White cabbage
  • Brussels sprouts

Other Recipes Like This

More Sheet Pan Dinners

If you love this chicken with cauliflower dinner, check out more of my sheet pan dinners on Youtube!

one pan chicken and cauliflower
4.64 from 69 votes

Sheet Pan Chicken and Cauliflower

By Karo @ AllNutritious
This sheet pan chicken with cauliflower is spiced, extra rich in flavors, very easy to make, and yummy. The meal is great for meal prep, it's high in protein, low carb, Paleo, Whole30, gluten-free, and dairy-free.
Prep: 20 minutes
Cook: 30 minutes
Additional Time: 30 minutes
Total: 1 hour 20 minutes
Servings: 4 plates



  • 6 chicken thighs boneless, skinless
  • 1/2 cup olive oil
  • 1 tsp turmeric
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/2 tsp cinnamon
  • 1 tbsp ground ginger
  • 4 garlic cloves minced


  • 3 tbsp olive oil
  • 2 tsp garlic powder
  • 1 large cauliflower head or 2 small ones

For serving (optional)

  • Parsley chopped
  • Dill chopped
  • Red onion thinly sliced


  • Preheat the oven to 400F.
  • In a large bowl, mix together olive oil, turmeric, paprika, cumin, cinnamon, ground ginger, and garlic. Coat the chicken in it and leave it for at least 30 minutes.
  • Rinse and cut your cauliflower head into florets.
  • In a separate bowl, mix together 3 tbsp olive oil and garlic powder. Toss cauliflower in it until it’s well coated.
  • Spread the cauliflower on a baking sheet, cover with chicken thighs, and make sure to pour all the oil in to cover some of the cauliflower too.
  • Roast in the oven for 30 minutes until the chicken is fully cooked.
  • Garnish with parsley, dill, and red onion.

Recipe Video


Serving: 1 plate | Calories: 583kcal | Carbohydrates: 14g | Protein: 47g | Fat: 39g | Saturated Fat: 6.5g | Polyunsaturated Fat: 30g | Cholesterol: 193mg | Sodium: 404mg | Fiber: 4.7g | Sugar: 4.1g

Nutrition information is automatically calculated, so should only be used as an approximation.

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