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BBQ Chicken Skewers + Roasted Cauliflower

Active Time: 20 minutes
Total Time: 45 minutes
  • Dairy Free
  • Low Carb/Paleo
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Why we love it:

I love BBQ sauce but I’m a little picky about the store bought brand I use. Use one you like. And, if you dislike BBQ, don’t just scroll by! You can easily use store bought pesto, honey mustard, or even just a spice rub so check the substitutions list. Cubing chicken into skewers is enticing to kids, makes it cook quickly and is a simple but welcome change of pace.


  • Skewers
  • 1 cup Basmati Rice (Brown)
  • 2 teaspoons Kosher Salt (divided)
  • 1 teaspoon Unsalted Butter
  • 1 head Cauliflower
  • 1 teaspoon Extra Virgin Olive Oil (divided)
  • 1 pound Chicken Breast (boneless/skinless)
  • 12 teaspoon Black Pepper
  • 12 cup BBQ Sauce
  • 12 bunch Green Onion

Cooking Instructions

  • 2. RICE

    Combine the rice and water in a pot with a tight fitting lid. Add 1 teaspoon of salt and bring to a boil. Once boiling, stir well and reduce the heat to low. Cover and simmer for 30 minutes without touching it. After 30 minutes, stir it once and put the lid back on and simmer for another 7 - 10 minutes. Turn off the heat and add the butter. Let it sit until you’re ready to eat.


    Chop the cauliflower into florets and place on a lined baking sheet. You can include the leaves (if washed and green) and the core, just chop into small cubes. Drizzle with most of the oil (just reserve a splash) and a pinch of salt; toss to coat and spread in an even layer. Place in the oven and roast for 10 minutes.

  • 4. CHICKEN

    Cube the chicken into 1 ½” in pieces. Try to keep them even - the area near the end of the breast which is thinner can be sliced into a larger piece and folded in ½ to approximate the size of the other pieces.
    Thread onto metal or bamboo skewers; drizzle with the reserved splash of oil. Season with a pinch of salt and pepper, rolling to coat.


    After the cauliflower has cooked 10 minutes, slide the pan out and stir; push cauliflower over to the side. Place the chicken on the pan and roast for 5 minutes.

  • 6. SAUCE

    After 5 minutes, slide pan out and spoon the BBQ sauce over the skewers using the back of the spoon to coat. Return to the oven for 2 minutes.

    Next, slide the pan out and roll the skewers. Use the spoon to pick up any sauce on the pan and place back on top of the chicken. Turn the oven on to broil and cook for another 2 - 3 minutes, rotating the skewers if you like to brown both sides. When the chicken is cooked through and browned, remove.

  • 7. SERVING

    Slice green onion. Plate rice and top with skewers and any sauce that dripped off. Serve cauliflower on the side. Top with green onion.

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    if you dislike it try with store bought pesto, honey mustard, or gochujang sauce. You can also use store bought (or homemade) teriyaki sauce, or hoisin sauce
    make a BBQ dry rub with 1 teaspoon each: chili powder, dried oregano, smoked paprika
    breast and thigh meat work well
    cubed pork tenderloin or pork loin would taste great - also tofu cubes, or shrimp
    no sticks? Ditch them! Just lay the cubes side by side as if they were skewered - OR roast a full breast; cook a little bit longer until done throughout
    these will taste amazing on an outdoor grill
    if not for the brown rice, this is a 20-minute meal. Use par-boiled frozen rice, quinoa, or white rice which all cook more quickly

Kid Friendly Version

How to Tweak This Recipe for Kids:

  • My kids do not love sauce so I keep their skewers plain and encourage them to dip into the sauce. Sometimes I’ll serve this with hummus for dipping or an avocado on the side. If needed, add another vegetable to the roasting pan with the cauliflower for a more familiar medley

Prep Ahead & Use It Up

  1. Cut the cauliflower florets and store in a tupperware for up to 2 days before cooking
  2. Prep the chicken and skewer it up to 24 hours in advance before roasting
  3. Cook the rice and reheat in the microwave to serve
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