Mustard-Glazed Chicken Thighs with Cauliflower Rice

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender chicken thighs with a tangy mustard glaze, served atop creamy cauliflower rice for a satisfying keto meal. This american-inspired keto (gluten free, high protein) ready in about 25 minutes pairs chicken thighs, Dijon mustard, avocado oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 410 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.

★ 3.9 (14 ratings) Prep: 10 min Cook: 15 min Serves 2 American cuisine 410 cal/serving
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Ingredients

Instructions

  1. Step 1: Pat 1 lb chicken thighs dry with paper towels and season evenly with 1/4 tsp sea salt and 1/8 tsp black pepper.
  2. Step 2: Heat 1 tbsp avocado oil in an oven-safe skillet over medium-high heat until smoking, add chicken skin-side down, and sear for 5 minutes until golden brown and crispy.
  3. Step 3: Flip chicken, spoon 2 tbsp Dijon mustard over the top, and cook for 10 minutes more until internal temperature reaches 165°F (74°C).
  4. Step 4: While chicken cooks, pulse 2 cups cauliflower florets in a food processor until rice-like texture, then cook in a separate skillet with 1 tbsp unsalted butter and 1 minced garlic clove over medium heat for 5 minutes until tender.
  5. Step 5: Transfer chicken to a plate, tent with foil, and let rest while finishing cauliflower rice with a pinch of salt; serve chicken over cauliflower rice.

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Frequently asked questions

How long does Mustard-Glazed Chicken Thighs with Cauliflower Rice take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Mustard-Glazed Chicken Thighs with Cauliflower Rice?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep chicken thighs from drying out.

Can I substitute ingredients in Mustard-Glazed Chicken Thighs with Cauliflower Rice?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Mustard-Glazed Chicken Thighs with Cauliflower Rice for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Mustard-Glazed Chicken Thighs with Cauliflower Rice gluten free?

Yes — this recipe is tagged gluten free, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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