This Teriyaki Chicken and Cauliflower combines tender chicken, crispy cauliflower, and sweet and sticky teriyaki sauce. It’s a low carb dinner recipe that is simple to make in only 30 minutes!

Teriyaki chicken and cauliflower garnished with green onion on a plate with fork.

Teriyaki chicken and cauliflower is an Asian inspired dish made in minutes in the comfort of your own home.

Ginger and garlic infused tender bites of chicken, beautifully charred cauliflower and a healthier version of a classic teriyaki sauce.

Served on its own, it is lighter, low carb, and now your new favorite healthy dinner idea or use it for teriyaki chicken meal prep!

This quick and easy stir fry has restaurant quality flavors but is simple enough to make for a busy weeknight dinner. The key is to have all your ingredients prepped to work quickly!

Chicken and cauliflower stir fry in skillet with a spoon.

Ingredients You’ll Need

This chicken and cauliflower ingredients are same simple staples I use to make Instant Pot teriyaki chicken and baked teriyaki salmon but with addition of low in carbs cauliflower.

  • Chicken: 1 inch pieces of boneless skinless chicken breasts or boneless skinless chicken thighs.
  • Cauliflower: Cauliflower chopped in small florets.
  • Minced garlic and ginger: Fresh minced garlic and fresh minced ginger adds savory taste and a zingy spiciness.
  • Finely chopped green onion: To sprinkle as as garnish before serving.
  • Teriyaki sauce: Soy sauce (I use Bragg’s liquid aminos), maple syrup or honey, rice vinegar, toasted sesame oil and cornstarch.

How to Make Teriyaki Chicken and Cauliflower

If you’re lucky enough to own a cast iron skillet, you’ll be able to achieve delicious charred cauliflower. And if not, no worries. This chicken and cauliflower dinner tastes amazing no matter what!

Prep: Making sure you have everything chopped, prepped, and ready to go is super important when making a stir fry. Chop all your veggies and meat and have them both ready at your side.

Combine sauce: In a medium bowl, add soy sauce, maple syrup, rice vinegar, toasted sesame oil, and cornstarch. Whisk to combine and set aside. The cornstarch will be used as the thickening agent in the sauce.

Cauliflower florets in cast iron skillet.

Cook veggies: Preheat a large cast-iron skillet or a deep skillet over medium high heat. Add cauliflower to cook until char marks develop or it’s to your desired texture. Stir a few times and transfer to a bowl to set aside.

Chicken in cast iron skillet with garlic and ginger.

Add chicken: Return skillet to the stove and add a bit more oil. Add the chicken, garlic, and ginger to cook. Don’t stir too often, you’ll want to leave it alone to allow for the seared edges to form.

Pour sauce: Grab the bowl of teriyaki sauce you made earlier on and give it a stir. You want to incorporate everything so that none of the cornstarch is sitting at the bottom of the bowl. Pour it over the chicken and stir. Cook until thickened.

Simmer and stir: Add cooked cauliflower back into skillet. Combine with the chicken and stir to coat making sure the cauliflower gets its fair share of the sauce. Let it simmer for a moment before turning off the heat.

Sprinkle and serve: Garnish chicken cauliflower with green onions and sesame seeds.

Teriyaki chicken and cauliflower over white rice and garnished with green onion.

Tips For Success

Make the most out of this flavor packed, naturally gluten free chicken dinner with these tips!

  • Skillet: Using a well-seasoned skillet is the best way to give the cauliflower an unbelievable charred flavor. You can also use a deep non-stick skillet or a wok. Just know that when using a wok, you will end up with steamed cauliflower rather than charred.
  • Similar sized pieces: This includes both cauliflower and chicken. Same size ensures they get done at the same time.
  • Don’t overcrowd the pan: If your skillet is too packed it won’t sear the meat and cauliflower, but rather than steam them.
  • Be ready: Stir fry is a technique, not a flavor. It means “cook fast”. So that’s exactly what you need to be ready to do!
  • Toasted sesame oil: This gives the sauce a nice smoky nutty flavor. You can skip it if you don’t have any, it won’t make or break the dish. Just a nice added bonus!

Recipe Variations

  • Brown sugar: This is traditionally what is used in a teriyaki sauce, so you can use it if you’d prefer.
  • Other veggies: Feel free to swap cauliflower for broccoli, zucchini, sugar snap peas, snow peas, mushrooms, and even bean sprouts! You want al dente (not mushy) veggies for this dish, so depending on what you use, will determine how long you cook it for.
  • Frozen cauliflower: Save time with frozen or pre cut refrigerated cauliflower. If using frozen, thaw first.
  • Leftover chicken: Another shortcut is to use leftovers of oven baked chicken breast or baked honey garlic chicken breast.

FAQs

Can I freeze chicken and cauliflower?

This dish freezes well when kept in an airtight container. Should stay good for up to 3 months, so if you’ve made too much or have made extra for a later date, you’re in luck!

Can I make it ahead?

Yes! Feel free to make your sauce a few days in advance, store in the refrigerator and stir well before using. You can also prep cauliflower and chicken 2-3 days in advance and store separately in the refrigerator.

What to Serve with Chicken and Cauliflower

To serve up this delicious chicken and cauliflower, I recommend making Instant Pot brown rice or Instant Pot quinoa. These healthy grains are perfect for soaking up the delicious sauce. Here are a few other favorites:

How to Store and Reheat Leftovers

Store: Enjoy leftovers for healthy lunch ideas by keeping them in an airtight container for up to 3-4 days in the fridge.

Reheat: Reheat in a pot with a splash of water or broth to avoid burning. This will also help bring a little moisture back to the chicken. Cover and simmer on low, stirring a few times.

More Easy Skillet Recipes

You may also love these healthy chicken recipes!

Final dish of chicken cauliflower stir fry on a plate.
Teriyaki chicken and cauliflower on a plate with white rice.

Teriyaki Chicken and Cauliflower

This Teriyaki Chicken and Cauliflower combines tender chicken, crispy cauliflower, and sweet and sticky teriyaki sauce.
4.93 from 28 votes
Servings 6 servings
Calories 310
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients 
 

Chicken and Cauliflower:

  • 1 1/2 lbs cauliflower chopped into small florets
  • 2 lbs boneless & skinless chicken breasts or thighs cut into 1” cubes
  • 4 large garlic cloves minced
  • 1 tbsp ginger minced
  • 2 tbsp oil for frying
  • 3 green onion sprigs finely chopped
  • 2 tbsp sesame seeds
  • Brown rice or quinoa for serving

Teriyaki Sauce:

Instructions 

  • Cook brown rice or quinoa as per package instructions. Prep and chop all veggies and meat. Stir fry happens fast.
  • In a medium bowl, add soy sauce, maple syrup, rice vinegar, toasted sesame oil and cornstarch. Whisk until combined and set aside.
  • Preheat large cast iron skillet (the best for char!) or deep skillet on medium-high heat and swirl 1 tbsp of oil to coat. Add cauliflower and cook for 5 minutes, stirring just a few times to allow char develop. It should be cooked al dente and not mushy. Transfer to medium bowl and set aside.
  • Return skillet to the stove and swirl remaining 1 tbsp of oil. Add chicken, garlic and ginger; cook for 7 minutes, stirring just a few times to allow char develop.
  • Give teriyaki sauce a whisk, pour over chicken, stir and cook for 1 minute or until thickened. Add previously cooked cauliflower, stir and let simmer for 1 more minute, continuing to stir to coat veggies and meat in sauce. Turn off heat.
  • Sprinkle with green onion and sesame seeds. Serve hot with brown rice or quinoa.

Notes

  • Store: Refrigerate in an airtight container for up to 3-4 days.
  • Freeze: In an airtight container for up to 3 months. Thaw in the fridge overnight. Reheat in a pot with a splash of water or broth, simmering on low while covered. Stir a few times.
  • Skillet: I enjoy using a well-seasoned cast iron skillet for this recipe because it gives cauliflower an unbelievable charred flavor. You can also use large deep non-stick skillet or wok. Just keep in mind wok will “steam” veggies more than char, unless you have a very good wok that sears well.
  • Toasted sesame oil: Adds a nice smoky touch to teriyaki sauce but you can skip if you don’t have any on hand.

Nutrition

Calories: 310kcal | Carbohydrates: 16g | Protein: 36g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 97mg | Sodium: 715mg | Fiber: 3g | Sugar: 9g
Course: Dinner
Cuisine: Asian
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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Comments

  1. 5 stars
    I have not tried this yet but hope do so this evening. I have a cast iron wok so will have the best of two worlds….a wok for depth and cast iron for searing.

  2. 5 stars
    This was so good! Loved finding a new way to make cauliflower, and by mixing it with the chicken and the sauce, it was filling without being a focal point. Thank you for this recipe!

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