This creamy Tuscan chicken meal prep combines tender, pan-seared chicken with spinach and sun-dried tomatoes in a garlic-parmesan cream sauce. Served with cauliflower rice, it makes four low-carb lunches you can prepare in about 30 minutes, portion into containers, and reheat throughout the week.
Looking for more make-ahead ideas? Explore our low-carb meal prep recipes. Serving the chicken with cauliflower rice keeps the meal prep low in carbs compared with traditional rice or pasta. – Enjoy!
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Ingredients list for the Tuscan Chicken & Cauliflower Rice Meal Prep
- 2 large chicken breasts, sliced horizontally into thin cutlets
- 2 teaspoons olive oil
- 2 tablespoons butter
- 5 garlic cloves, finely chopped
- 1 small yellow onion, diced
- 1/3 cup (80 ml) chicken broth
- 5 oz (150 g) oil-packed sun-dried tomatoes, drained
- 1 3/4 cups heavy cream
- Salt and freshly ground black pepper
- 3 cups baby spinach
- 1/2 cup grated parmesan
- 1 tablespoon chopped fresh parsley
- 3 cups cooked cauliflower rice
Directions
1. Cook the cauliflower rice according to your preferred method and set aside.
2. Heat the olive oil in a large skillet over medium heat. Season the chicken cutlets with salt and pepper, then sear for about 5 minutes per side, or until cooked through. Transfer to a plate.
3. Melt the butter in the same skillet. Add the garlic and cook for about 1 minute, until fragrant. Add the onion and cook until softened, then stir in the sun-dried tomatoes.
4. Pour in the chicken broth and let it reduce slightly. Reduce the heat to low, add the heavy cream, and bring to a gentle simmer. Season with salt and pepper.
5. Stir in the spinach and parmesan and cook until the spinach wilts and the cheese melts into the sauce.
6. Return the chicken to the skillet and spoon the sauce over the cutlets. Finish with fresh parsley.
7. Divide the cauliflower rice among four meal-prep containers and top with the creamy Tuscan chicken. Let cool before sealing and refrigerating. Enjoy!
Tips for the Tuscan chicken recipe
- Slice the chicken breasts horizontally into thin cutlets so they cook quickly and evenly.
- Pat the chicken dry before seasoning to help it brown in the skillet.
- Keep the cream sauce at a gentle simmer rather than a hard boil to help prevent it from separating.
- For additional flavor, replace part of the chicken broth with a splash of dry white wine.
- Let the chicken cool before sealing the meal-prep containers to avoid trapping excess steam.
How to pan-sear chicken
- Use thin, evenly sized chicken cutlets so they cook at roughly the same rate.
- Pat them dry, season just before cooking, and make sure the skillet is hot before adding the chicken.
- Cook until browned and cooked through, reducing the heat if the outside colors too quickly.
What else can I serve with Tuscan chicken?
- For another low-carb meal prep, try zucchini noodles, broccoli, green beans, roasted vegetables, or shredded cabbage instead of cauliflower rice.
- If you’re not following a low-carb approach, the Tuscan chicken also works with rice or pasta.
How to store the Tuscan chicken?
Let the Tuscan chicken and cauliflower rice cool before transferring them to airtight meal-prep containers. Refrigerate for up to 3 days. Reheat gently in the microwave until hot throughout, stirring the sauce if needed.
More Tuscan-Inspired Recipes
- CrockPot Tuscan Garlic Chicken
- Instant Pot Keto Tuscan Soup
- Tuscan Garlic Butter Salmon Skillet
- Tuscan Baked Chicken
Reviews
See what readers thought — or share how it turned out for you.
How did it turn out?
So delicious! I used spaghettini instead of riced cauliflower.
This was absolutely delicious!!! Only difference was I used my own sundried tomatoes. My husband loved it too and we both said "this recipe is a keeper"!
Thank you for sharing this! one of the best dishes I made. Your instructions are great!
