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overhead shot of meal prep container with tuscan chicken and cauliflower rice atop marble countertop

Meal Prep Tuscan Chicken And Cauliflower Rice

  • Author: Sara Nelson
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 meal prep containers 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free


This Meal Prep Tuscan Chicken And Cauliflower Rice is a fantastic option for preparing in advance and enjoying during busy weeks! It’s a low-carb 30-minute recipe that is packed with protein and flavor.


  • 1 1/2 bags (15 oz) frozen microwaveable steamable cauliflower rice
  • 4 chicken cutlets or 2 chicken breasts sliced in half horizontally
  • 1/4 tsp salt, plus more depending on seasoning preferences
  • 1/8 tsp pepper, plus more depending on seasoning preferences
  • 1 tbsp (15mL) avocado oil
  • 2 tbsp (1 oz) butter
  • 5 cloves garlic, minced
  • 4 oz jarred sun-dried tomatoes, drained of oil (weighed after draining oil), roughly chopped
  • 1/3 cup (80mL) chicken broth
  • 1 1/4 cups (300mL) heavy whipping cream
  • 4 cups (~112g) fresh spinach
  • 1/2 cup (56g) shredded Parmesan cheese

Optional Garnishes:


  1. Cook bags of cauliflower rice one at a time in microwave, according to bag instructions.
  2. Meanwhile, season chicken on both sides with salt and pepper.
  3. In a large pan over medium-high heat, heat oil then place chicken in pan and cook until internal temperature reaches 165 degrees, about 3-4 minutes per side. Transfer chicken to plate and set aside. Do not wipe out pan.
  4. In same pan over medium heat, melt butter. Add in minced garlic and cook until fragrant. Add in sun-dried tomatoes and continue to cook for 1 minute. Then, pour in chicken broth and bring to a light simmer.
  5. Reduce stovetop heat to medium-low, pour in heavy cream and bring to a light simmer, stirring often. Taste sauce and add salt and pepper based on your taste preferences.
  6. While sauce simmers, cut cooked chicken into strips or bite-sized pieces. Set aside.
  7. Add in spinach and allow leaves to wilt into sauce before stirring in Parmesan cheese. Simmer until cheese has melted. Then, return chicken back to pan and stir to coat chicken in sauce.
  8. Spoon steamed cauliflower rice into 4 meal prep containers, then top each container with chicken slices, spoon on some sauce, and garnish with pepper and parsley.
  9. Allow to cool slightly before closing containers with a lid and refrigerating. Once ready to eat, reheat in microwave until warmed throughout.
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