PF
A nutritious bowl containing zoodles, roasted cauliflower, chicken, and a lemon slice, perfect for healthy eating.
Stovetop~35 minComplexity

Butter Chicken and Cauliflower

Butter Chicken and Cauliflower delivers 36g protein and 544 calories per serving with added volume from cruciferous vegetables. Four servings prepare quickly on the stovetop, stretching your meal prep ingredients further without sacrificing protein density. Perfect for trainees managing portions while staying satiated between training sessions.

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Ingredients

4 servings
  • Butter(45g)
  • Yellow Onion
  • Garlic(300g)
  • Ginger, Fresh Root(30g)
  • Garam Masala, Ground(15g)
  • Canned Diced Tomatoes
  • 1 cup water
  • Cauliflower(680g)
  • Chicken Breast, Boneless Skinless(454g)

    Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.

  • Spinach
  • Cream, Heavy Whipping(180g)
  • Lemon Juice, Fresh(15g)
  • fine sea salt and freshly-ground black pepper

Instructions

  1. 1Melt the salted butter in a large stockpot over medium-high heat. Add the diced onion, minced garlic, and grated ginger; sauté for 4–5 minutes, stirring occasionally, until the onion is softened and translucent.
  2. 2Stir in the ground garam masala and cook for 2 minutes over medium-high heat, stirring frequently, until fragrant.
  3. 3Add the canned diced tomatoes and stir to combine, scraping up any browned bits from the bottom of the pan with a wooden spoon. Use an immersion blender to purée the sauce until smooth, then continue cooking over medium heat until the sauce reaches a gentle simmer.
  4. 4Stir the cauliflower into the sauce and simmer uncovered over medium heat for 10 minutes, stirring occasionally.
  5. 5Cut the chicken breast into bite-sized pieces and stir into the sauce. Continue simmering uncovered for 10–12 minutes over medium heat, stirring occasionally, until the chicken reaches an internal temperature of 165°F and is no longer pink, and the cauliflower is tender.
  6. 6Stir in the fresh spinach, heavy whipping cream, lemon juice, and remaining salted butter. Cook for 1–2 minutes over medium heat, stirring gently, until the spinach is wilted and the cream is incorporated.
  7. 7Taste and adjust seasoning with salt and black pepper as needed.
  8. 8Divide the butter chicken and cauliflower evenly into 4 airtight containers while hot. Cool to room temperature before sealing and refrigerating for up to 4 days.

Nutrition — Per Serving

544

calories

36g

protein

30g

fat

Carbohydrates
38g
Saturated fat
17.1g
Sodium
203 mg
Dietary fiber
6.0g

4 servings per batch · ~430g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Butter Chicken and Cauliflower have per serving?

Each serving contains 36g of protein and 544 calories, with 30g fat and 38g carbs per serving. The added cauliflower increases fiber and volume without significantly raising calorie density.

How long does Butter Chicken and Cauliflower take to prep?

Quick prep on the stovetop with 4 servings per batch makes this a straightforward meal-prep recipe for the week. Prepare once and divide across multiple dinners with minimal reheating time.

Is Butter Chicken and Cauliflower good for fat loss?

At 544 calories with 36g protein per serving, this recipe works for fat loss when tracked within your daily macros, with cauliflower adding volume and satiety. The balanced carb and fat content makes it sustainable for adherence throughout a deficit phase.

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