Spiced Chicken and Nut-Free Cauliflower Mash

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Juicy spiced chicken breasts paired with creamy, nut-free cauliflower mash, creating a comforting and Whole30-friendly dinner. This mediterranean-inspired whole30 (gluten free) ready in about 45 minutes pairs chicken breasts, olive oil, ground coriander for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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.

★ 4.6 (9 ratings) Prep: 15 min Cook: 30 min Serves 4 Mediterranean cuisine 320 cal/serving
Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

Equipment for this recipe

Top-rated tools to make this recipe successfully.

More Cookware & pots → Shop all kitchen tools →

Instructions

  1. Step 1: Preheat oven to 375°F. In a small bowl, mix 1 tsp ground coriander, 1 tsp ground cumin, 1/2 tsp smoked paprika, 1 tsp sea salt, and 1/2 tsp black pepper. Rub this spice mixture evenly over 4 skinless, boneless chicken breasts.
  2. Step 2: Heat 2 tbsp olive oil in an oven-safe skillet over medium-high heat. Sear chicken breasts for 3 minutes per side until golden brown.
  3. Step 3: Transfer skillet to preheated oven and roast chicken for 12-15 minutes until internal temperature reaches 165°F. Remove chicken from oven and rest for 5 minutes.
  4. Step 4: Meanwhile, steam 5 cups cauliflower florets until very tender, about 12 minutes. Transfer cauliflower to a food processor, add 1/4 cup full-fat coconut milk and 1/2 tsp garlic powder, then blend until smooth and creamy.
  5. Step 5: Stir 2 tbsp chopped fresh parsley into the cauliflower mash, season with additional salt if needed, and serve alongside the spiced chicken breasts.

Frequently asked questions

How long does Spiced Chicken and Nut-Free Cauliflower Mash take to make?

Total time is about 45 minutes (15 min prep + 30 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 Spiced Chicken and Nut-Free Cauliflower Mash?

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 breasts from drying out.

Can I substitute ingredients in Spiced Chicken and Nut-Free Cauliflower Mash?

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 Spiced Chicken and Nut-Free Cauliflower Mash for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Spiced Chicken and Nut-Free Cauliflower Mash whole30?

Yes — this recipe is tagged whole30, gluten free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

What others are saying

Related recipes