This simple meal of Grilled Chicken and Rice comes together so easily and it is the perfect meal for anyone wanting to eat healthy without complicated recipes.

The chicken is cooked to perfection in the air fryer and the cauliflower rice is packed with flavor from fresh herbs and lemon. 

Disclaimer: This post contains affiliate links to products we use. When you order through these links we earn a commission.

A Simple Health Meal Ready In Under an Hour!

This recipe is in a new installment in my easy dinner series where I’ll be making a full meal from protein to sides that are filling and nutritious.

These meals will be with simple and whole ingredients that will help you on your weight loss journey as they are with me and my family.

Sometimes on a low carb diet, we enjoy a lot of food that is decadent and really high in fats and calories so you’ll see a lot of those recipes out on the web.

Even on my site I have a ton of those rich and delicious recipes and there is a place for those for sure, but for me, they are not something I can consume every meal of every day.

I’ve tried it for years and I’m still here trying to shed this weight that I can’t do eating that way. So for our family this new year I’ve dedicated myself to doing better.

I want to make and provide fast and easy meals that are delicious but also nutritious without being too heavy on excess. I really think it is what we need to help us up our game in our health.

So with that being said you guys will start to see more quick meals like this Grilled Chicken and Citrus Cauliflower Rice.

For those that thrive on the higher fat and decadent recipes, don’t worry, I’ll still have those from time to time also. They are just not as conducive to weight loss as meals like this will be.

So I hope you enjoy these new types of recipes I’ll be putting out and that you’ll stick around and give some of my old and new recipes a try.

Now let’s talk about this tasty meal that is ready in under an hour!

How To Cook Chicken Breast In The Air Fryer

Cooking chicken in an air fryer doesn’t mean it has to be fried.  A lot of air fryers have the “grill option” on them these days, and they work fantastic with chicken or fish.

You can cook grilled chicken in your air fryer that turns out tender and juicy year-round without having to fire out those outdoor grills! But never fear, we’ll talk about cooking on those grills next if you prefer that!

This air fryer grilled chicken is so easy to make and great for quick and easy meals. After the chicken is cooked it is great on salads, in soups, and or eaten as the main protein like in this recipe. 

Just like with any cooking method, the key to great grilled chicken in the air fryer is not overcooking it! So watch it closely and always check your enteral temps with a meat thermometer for the best results!

To cook the chicken for this recipe you’ll simply add the oil, lemon juice, and all the spices then let it set and rest for 20 minutes. 

Next, add it to your air fryer and cook it at 375 degrees for 8 to 9 minutes before flipping it and cooking it for another 8 to 9 minutes. 

The exact time will depend on how thick your chicken breasts are so again, use a meat thermometer if you are unsure!

Can This Chicken Be Grilled Outdoors?

If you don’t have an air fryer or you prefer to grill your chicken on a real deal grill outdoors than you can opt to do that here. 

To grill this chicken on a glass grill, preheat the grill to high heat and oil the grates if needed so the chicken doesn’t stick. But the oil on the chicken marinade may be plenty. Use your judgment.

Be sure your grill is very hot before cooking the chicken; you want nice grill marks to develop as you cook them.

If you want your chicken to cook quicker on the grill, you can pound it out thinner so that it doesn’t take quite as long to cook.

If you choose to pound it thin, the chicken breasts will only need 2 to 3 minutes per side to be fully cooked! If you try to flip the chicken and it feels stuck, try giving it 30 seconds. 

If you have thicker chicken breasts and don’t pound them flatter it will take roughly 8 to 9 minutes per side, but use a meat thermometer to get them to a safe eating temperature. 

Once your chicken reaches the safe temp of 165 degrees in the thickest part of the breast it is ready to come off. Remember, the chicken will cook a little more after removed and you don’t want to overcook the meat.

Nobody will enjoy a dry chicken breast, no matter how pretty those grill marks are, trust me!

What is The Best Low Carb Rice?

Recipe Variations

Since this recipe is indeed very simple, that leaves you room to be more creative with your dinner. Here are a few ways you can change up this recipe if want more variety. 

• Use Dark Meat: This recipe will work with bone-in chicken thighs with the Skin on or boneless, skinless thighs. Use whatever you can find, or your personal preference! Of course, the nutrition will change a bit when you use dark meat or leave the skins on but it will definitely be flavorful.
• Change Up The Seasoning: There are so many ways you can season your grilled chicken. Use your favorite BBQ Rubs or just a combo of your favorite spices like thyme or rosemary. The great thing about chicken is that it works well with a variety of flavors.  I love this Citrus Seasoning on my chicken breasts and it also pairs nicely with the rice in this recipe. 
• Try A Sugar-Free BBQ Sauce: Thankfully there are a number of sugar-free bbq sauce recipes out on the internet that would be fantastic on this chicken. Some will even be minimal in additional fats and calories with are fantastic. If you are one who prefers convenience and not having to make your own there are also some store-bought options out on the shelves these days. Some brands that offer sugar-free sauces are G Hughs Smokehouse and Sweet Baby Ray’s. Just double-check the ingredients and see if they fit your way of eating, so may and some may not be a good option.  I prefer to make my own. 

Want More Easy Meal Ideas?

• Pork Loin Roast with Lemon Garlic Green Beans
• Chicken Thighs with Squash Dressing
• Air Fryer Salmon Over Asian Style Rice

Yield: 4

Grilled Chicken & Citrus "Rice"

Prep Time: 10 minutes

Cook Time: 30 minutes

Additional Time: 20 minutes

Total Time: 1 hour

A juicy grilled chicken breast served with creamy cauliflower rice flavored with herbs, lemon, and an Italian Blend Cheese. A simple yet delicious dinner to help you enjoy a healthy lifestyle. Once serving is 1 chicken breast and 3/4 cup of Citris Rice.

Print

Ingredients

For the Chicken

• 4 medium chicken breasts
• 1/2 tablespoon of olive oil
• 1 tablespoon of lemon juice
• 1/2 to 1 teaspoon of salt your preference
• 1/2 teaspoon of Italian or Tuscan Seasoning
• 1/2 teaspoon garlic powder

For the Citrus Rice

• 24 ounces of frozen cauliflower rice
• 3 large cloves of garlic, minced
• 2 large green onions, chopped
• 2 tablespoons of fresh parsley, chopped
• 2 Tablespoons of fresh lemon juice
• salt and pepper to your tastes
• 1/3 cup of heavy cream
• 1/2 cup of shredded parmesan or Italian Blend cheese

Instructions

1. Prepare the chicken by placing them in a container and drizzling the olive oil and lemon juice over the breasts.
2. Next, sprinkle them with the seasonings and make sure to mix them around until they are all covered in the flavorings. Let them sit for a few minutes.
3. After about 5 minutes place them on the grill or in your air fryer on the grill setting. Cook the chicken at 360 degrees for about 18 to 20 minutes or until the eternal temperature hits 165 degrees. Times will vary with thickness. It is best to use a meat thermometer to avoid overcooking.
4. If desired you can flip the chicken after about 8 to 9 minutes to evenly grill on both sides.
5. As the chicken is cooking in the air fryer, prepare the cauliflower rice by adding the oil to a skillet over medium heat. Add the priced cauliflower.
6. Toss in the chopped green onions and the lemon juice. Stir to combine.
7. Let the cauliflower rice cook on medium heat, stirring often, until it starts to soften. This will take about 8 to 10 minutes.
8. Once it is tender add in the lemon zest and garlic and let this cook for another minute to cook the garlic.
9. Once the garlic is cooked add in the heavy cream and stir in well before adding in the shredded parmesan cheese.
10. Remove the rice from the heat and add in the chopped parsley and salt and pepper to your liking.
11. When the chicken is cooked, let it set for 2 minutes before slicing or serving so the juiced remain in the meat.
12. To serve this dish, add 1/2 to 3/4 cup of Citrus Rice onto a plate and top with one of the chicken breasts.
13. This recipe serves 4 people each getting a whole chicken breast and roughly 3/4 cup of cauliflower rice.

Notes

I highly recommend investing in a meat thermometer. This is a great way to make sure your chicken breasts are completely cooked without taking a chance on drying them out by overcooking.

Nutrition Information

Yield

4

Serving Size

1 breast & 1/2 rice
Amount Per ServingCalories 395Total Fat 20gSaturated Fat 8gCholesterol 136mgSodium 213mgCarbohydrates 6.9gNet Carbohydrates 4.5gFiber 2.4gSugar 1.5gProtein 42g

I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.

Did you make this recipe?

Visit My Table of Three

Keri Bucci

I am a southern girl through and through that loves to laugh, cook, read and spend time with family. My passions outside of home schooling my son are ministering to those in need and creating art in the kitchen! Every day is an adventure in our little house and I wouldn’t trade it or the chance to share here with you for anything!