Chicken and Cauliflower Mash

In many homes, steak and potatoes are a staple dinner. If you are trying to cut back on red meat and reduce your daily carb intake, this dinner recipe for chicken and cauliflower mash is a great option.

Servings: 4
Serving size: 4 oz. piece of chicken and ½ cup of mashed cauliflower


  • 1 pound boneless-skinless chicken breast (portioned into 4 oz. pieces)
  • ¼ cup pesto sauce
  • ¼ cup crushed walnuts
  • ¼ cup shaved parmesan cheese
  • Mashed cauliflower (Brand used for this recipe: Trader Joe’s frozen mashed cauliflower)
  • ¼ cup sour cream
  • 2 tbsp. shaved parmesan cheese
  • Salt and pepper to taste


  1. Marinate chicken in pesto sauce for 4 (or more) hours
  2. Preheat oven to 375 degrees
  3. Line baking sheet with foil
  4. Coat chicken in crushed walnut and parmesan cheese mixture
  5. Bake in oven at 375 degrees for 30 minutes
  6. Prepare mashed cauliflower according to directions on packaging
  7. Mix in sour cream and shaved parmesan cheese
  8. Add salt and pepper to taste (optional)

Interested in more low-carb alternatives? Check out Creative and Delicious Low-Carb Substitutes for more ideas!

By providing your email address, you are agreeing to our privacy policy.

More on this topic

Nutrition facts

Per Serving

  • calories: 356
  • carbohydrates: 6g
  • fat: 24g
  • fiber: 2g
  • protein: 31g
  • sugars: 1g
Photograph by Meryl Krochmal. All rights reserved. Used with permission.

Disclaimer: does not provide any express or implied warrant toward the content or outcome of any recipe.

Join the conversation

or create an account to comment.

Community Poll

What are your go-to snacks when managing type 2 diabetes?