Yogurt Chicken with Avocado Sauce and Cauliflower
Looking for a healthy, protein-rich dinner that’s full of flavor and comes together with simple ingredients? This Yogurt Chicken with Avocado Sauce and Cauliflower is perfect for you. Tender chicken is marinated in creamy Greek yogurt with warming spices, then grilled and finished in the oven. Served with roasted cauliflower and a silky avocado sauce, this meal is both nourishing and delicious.
It’s a great option for a balanced dinner, especially if you love fresh, café-style recipes with a healthy twist. Plus, the vibrant colors and bold flavors make it perfect for meal prep or a casual dinner with friends.
Why You’ll Love This Recipe
- High in protein and healthy fats
- Naturally gluten-free
- Great for meal prep
- Ready in about an hour
- Family-friendly and full of flavor
🛒 Ingredients You’ll Need:
For the chicken marinade:
- Greek yogurt
- Garlic
- Smoked paprika
- Turmeric
- Mustard
- Salt and black pepper
- Fresh or dried herbs (like basil)
- Parmesan cheese (optional)
For the avocado sauce:
- Ripe avocado
- Greek yogurt
- Olive oil
- Salt and pepper
- Optional: lemon juice or garlic for extra flavor
For the roasted cauliflower:
- Cauliflower florets
- Olive oil
- Smoked paprika
- Turmeric
- Salt and pepper
Optional salsa-style salad for serving:
- Fresh herbs (basil, parsley)
- Tomatoes
- Olives
- Lemon juice
- Olive oil
- Salt and pepper
How to Make Yogurt Chicken with Avocado Sauce and Cauliflower
1. Marinate the Chicken
In a bowl, mix Greek yogurt, minced garlic, mustard, smoked paprika, turmeric, salt, pepper, and a bit of dried basil. Add the chicken and coat well. Cover and refrigerate for at least 30 minutes to let the flavors soak in.
2. Roast the Cauliflower
Preheat the oven to 190°C (375°F).
Toss the cauliflower florets with olive oil, paprika, turmeric, salt, and pepper. Spread on a baking sheet and roast for 30 minutes, flipping halfway through, until golden and tender.
3. Cook the Chicken
Heat a grill pan with a little olive oil. Sear the marinated chicken on both sides until golden. Then transfer to the oven and bake for 15–20 minutes or until cooked through.
Optional: Sprinkle grated cheese on top during the last 5 minutes of baking.
4. Make the Avocado Sauce
Blend the avocado, yogurt, olive oil, salt, and pepper until smooth. Adjust flavor with lemon juice or garlic if desired.
5. Prepare a Simple Salsa (Optional)
Toss diced tomatoes, olives, herbs, lemon juice, and olive oil together for a refreshing side salad.
6. Serve:
Spread the avocado cream on the plate first, then add the roasted cauliflower and chicken on top. Add the salsa-style salad on the side. Garnish with a lemon slice and fresh basil leaves for decoration.
Looking for more healthy chicken recipes? Try these flavorful Baked Chicken and Zucchini Fritters — they’re easy to make and perfect for meal prep!
Storage Tips
Chicken:
Store any leftover chicken in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet or oven to keep it juicy.
Avocado Sauce:
This sauce is best enjoyed fresh, as avocado tends to brown quickly. If you need to store it, press a piece of plastic wrap directly onto the surface and add a squeeze of lemon juice — it may keep its color for up to 1 day. Note: even with these precautions, some discoloration is natural.
Roasted Cauliflower:
Keeps well in the fridge for up to 3 days. Reheat in a skillet or in the oven to bring back its roasted texture.
Tips for the Best Results
- Use full-fat Greek yogurt for the richest flavor and better texture in the marinade.
- Marinate the chicken overnight if you have time — the longer it sits, the more flavorful and tender it gets.
- Choose ripe avocados for the creamiest avocado sauce. If your avocado feels too firm, let it ripen on the counter for a day or two.
- Don’t overcrowd the pan when searing the chicken — this ensures a golden crust instead of steaming.
- Cut the cauliflower into small florets for even roasting and crisp edges.
- Add a squeeze of lemon to the avocado sauce just before serving for a fresh, zesty lift.
- Want more spice? Add a pinch of chili flakes or cayenne to the marinade or sauce.
FAQ
Can I use chicken thighs instead of chicken breasts?
Yes! Boneless, skinless thighs are perfect for this recipe. They tend to stay juicy and flavorful, especially when marinated.
What can I use instead of Greek yogurt?
You can substitute with plain natural yogurt or a dairy-free alternative like coconut yogurt if you prefer.
Can I roast the chicken instead of pan-searing?
Absolutely! Just bake it at 190°C (375°F) for about 25–30 minutes, or until the internal temperature reaches 75°C (165°F).
Is this meal good for meal prep?
Yes! You can store the cooked chicken and cauliflower separately in the fridge and add the avocado sauce fresh when serving.
Yogurt Chicken with Avocado Sauce and Cauliflower
Ingredients
- For the Chicken Marinade:
- 3-4 tbsp Greek yogurt
- 1 garlic clove minced
- 1 tsp smoked paprika
- ½ tsp turmeric
- 1 tsp mustard
- Salt and pepper to taste
- Fresh or dried basil optional
- 500 g chicken fillet or boneless thighs cut into pieces
- Olive oil for cooking
- For the Roasted Cauliflower:
- 1 medium cauliflower cut into florets
- 1 tsp smoked paprika
- ½ tsp turmeric
- 2 tbsp olive oil
- Salt and pepper to taste
- For the Avocado Sauce:
- 1 ripe avocado
- 2 tbsp Greek yogurt
- 1 tbsp olive oil
- Salt and pepper to taste
- Optional: squeeze of lemon juice or minced garlic
- Optional Salsa-Style Salad:
- ½ cup chopped tomatoes
- ¼ cup chopped olives
- 1 tbsp chopped basil and parsley
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
Instructions
- Marinate the Chicken:
- In a bowl, mix Greek yogurt, minced garlic, smoked paprika, turmeric, mustard, salt, pepper, and basil. Add chicken pieces and coat well. Cover and refrigerate for at least 30 minutes.
- Prepare Cauliflower:
- Toss cauliflower florets with smoked paprika, turmeric, olive oil, salt, and pepper. Spread on a baking tray and roast at 190°C (375°F) for 30 minutes until golden and tender.
- Cook the Chicken:
- Heat olive oil in a grill pan over medium heat. Sear chicken pieces until golden on both sides, about 3-4 minutes per side. Transfer to the oven and bake for 15-20 minutes, depending on thickness. Optional: sprinkle with grated cheese during the last 5 minutes.
- Make Avocado Sauce:
- Blend avocado, Greek yogurt, olive oil, salt, and pepper until smooth. Add lemon juice or garlic if desired.
- Prepare Salad (Optional):
- Combine tomatoes, olives, basil, parsley, olive oil, lemon juice, salt, and pepper in a bowl.
- Serve:
- Plate chicken with roasted cauliflower and drizzle with avocado sauce. Add salsa-style salad on the side if using.
