“The delicious cauli-mash in this easy dish is courtesy of my lovely husband who was instructed to prepare dinner one night. I defrosted chicken thighs, then asked him to use up the cauliflower and spinach we had kicking about. What resulted was a beautiful creation! He made a cauli spinach mash, then added grated Parmesan and some of the chicken tray juices. I personally do this without thinking, but I found it quite special that he did this without my knowing. I hope you love this perfectly keto-friendly meal which ticks all the boxes! This happened about a year ago, but I am only creating this post now because I simply never forgot about it. – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
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More on Chicken with Cheesy Cauli and Spinach Mash…
Chicken thighs are rich in healthy fats and protein, and a keto enthusiast’s delight. Their succulent taste, coupled with ample nutrients, contributes to satiety while supporting muscle maintenance. Parmesan, a low-carb cheese, adds a burst of flavour while supplying essential calcium and protein.
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The magic unfolds when cauliflower, parmesan, and spinach unite to form a delightful mash.
Cauliflower, a low-carb substitute for potatoes, provides vitamins C and K. Parmesan elevates the mash with its distinct taste and a dose of healthy fats. Spinach, a nutrient powerhouse, adds iron, vitamins, and fibre, enhancing the overall nutritional profile.
This keto-friendly mash not only satisfies cravings for comfort food but also maintains the diet’s macronutrient balance. The amalgamation of these ingredients creates a symphony of flavours and textures while ensuring adherence to the ketogenic principles, making them a delicious and wholesome choice for those embracing the keto lifestyle.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Chicken with Cheesy Cauli and Spinach Mash dish, as well as all the Chicken dishes on Fats of Life®.
Chicken with Cheesy Cauli and Spinach Mash
Per serving
Ingredients
- 8 skin-on chicken thighs
- 2 tsp garlic powder, or garlic granules
- 800 g (28.2 oz) cauliflower florets
- 200 g (7 oz) baby spinach leaves
- 30 g (1.1 oz) finely grated Parmesan, or Parmigiano cheese
- 30 g (1.1 oz) unsalted butter
- salt and freshlyground black pepper
Instructions
- Preheat the oven to 200°C (fan oven). This is 220°C for conventional ovens (or 425°F / gas mark 7). Line a large baking tray with baking paper.
- Tip the chicken thighs into a large bowl and scatter over the garlic granules, then season very generously with salt and pepper. Use clean hands to rub the seasoning into the chicken and place the thighs skin side-up onto the prepared tray. Bake in the oven for 28-30 minutes.
- Meanwhile, bring a large pan of salted water to the boil. Add the cauliflower florets and boil for 20 minutes over high heat until the florets are completely softened. Drain the cauliflower in a colander for 1-2 minutes.
- Return the drained cauliflower to the same pan and use a potato masher to mash it well. Tip in all the baby spinach. Over medium heat, stir the mixture to allow the spinach to completely wilt into the mash. The spinach will release its own natural moisture, so keep on the heat to allow any excess liquid to evaporate which will avoid a watery mash. Add the butter and Parmigiano cheese and season generously with salt and pepper. Keep warm.
- Once the chicken thighs are cooked, add some of the chicken roasting tray juices to the cauli-spinach mash (if you are cooking for 2 people, add around 1-2 tablespoons tray juices; if you are cooking for 4 people, add around 3-4 tablespoons). Mix well to combine.
- Serve the chicken with the delicious cauli-spinach mash. Season with additional salt and pepper, if needed.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving
Calories 621Kcal / 2598kJ
Fat 41g
Carbohydrates 8.3g
Protein 54g
Allergens
Milk
See all the Chicken recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.