Lemon-Herb Sear Chicken with Crispy Cauliflower Rice

By AislePrompt Editorial · Published 2026-04-04 · Updated 2026-04-04

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A high-protein keto main dish featuring perfectly seared chicken breasts with bright lemon-herb seasoning, served atop lightly crisped cauliflower rice for a satisfying low-carb meal. This Mediterranean-inspired keto recipe (high protein), ready in about 40 minutes, pairs boneless chicken breasts, extra-virgin olive oil, lemon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 25 min Serves 4 Mediterranean cuisine 420 cal/serving

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Ingredients

16 oz boneless chicken breasts
2 tbsp extra-virgin olive oil
1 lemon
2 tbsp fresh rosemary
1 tbsp fresh thyme
1 head cauliflower
1 tsp garlic powder
1/2 tsp kosher salt
1/4 tsp black pepper

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Instructions

Step 1: Pat chicken breasts dry with paper towels and season both sides evenly with 1/4 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a large oven-safe skillet over medium-high heat until shimmering.
Step 2: Sear chicken for 5 minutes per side until golden brown and internal temperature reaches 165°F, then transfer skillet to a preheated 400°F oven and roast for 10 minutes until fully cooked through.
Step 3: While chicken roasts, pulse 1 head cauliflower in a food processor until rice-like texture, then sauté in the remaining 1 tbsp olive oil with 1/2 tsp salt and 1/2 tsp garlic powder over medium heat for 8-10 minutes until edges are crisp and cauliflower is tender, stirring occasionally.
Step 4: Zest 1 lemon and squeeze 2 tbsp juice over cauliflower rice, then stir in 2 tbsp chopped rosemary and 1 tbsp chopped thyme until fragrant and well combined.