Healthy One-Pan Chicken Scarpariello with Cauliflower and Peppers

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Healthy One-Pan Chicken Scarpariello with Cauliflower and Peppers

This delicious Healthy Chicken Scarpariello is a wholesome twist on a beloved Italian classic! Traditionally made with sausage, potatoes, and a rich, tangy sauce, this lighter version replaces potatoes with cauliflower florets for a low-carb, gluten-free, and high-protein dinner that’s every bit as satisfying.

With tender bone-in chicken breasts, flavorful Italian chicken sausage, and colorful vegetables all cooked together in one pan, this dish brings the warmth of Italy straight to your dinner table — without the extra calories.

Why You’ll Love This Recipe

  • One-Pan Wonder – Fewer dishes, full flavor, and an easy cleanup.
  • Low-Carb & Gluten-Free – A healthy version that doesn’t sacrifice taste.
  • Spicy or Mild – Adjust the heat to your liking by choosing between cherry peppers or sweet bell peppers.
  • Family-Friendly – A wholesome comfort meal that everyone enjoys.
  • Meal Prep Friendly – Stores and reheats beautifully for busy weeknights.

Ingredients

For the Chicken and Vegetables

  • 1 ½ tablespoons olive oil
  • 2 large chicken breasts, bone-in, skin removed (cut in half to make 4 pieces)
  • Salt and freshly ground black pepper, to taste
  • 1 link cooked sweet Italian chicken sausage, thinly sliced
  • ½ medium head cauliflower, cut into bite-sized florets (about 4 cups)
  • 1 medium onion, thinly sliced
  • 4 cloves garlic, thinly sliced
  • 4 jarred hot cherry peppers, sliced (or use red bell peppers for mild flavor)
  • 1 tablespoon liquid from the jar of peppers (optional, for extra heat)
  • 1 ⅓ cups reduced-sodium chicken stock (divided use)
  • 1 sprig fresh rosemary, needles removed and roughly chopped, plus extra for garnish

Instructions

  1. Preheat the Oven
    Preheat your oven to 375°F (190°C).
  2. Prepare the Chicken
    Season the chicken pieces generously with salt and black pepper. Heat olive oil in a large oven-safe skillet (such as a cast iron pan) over medium-high heat.
  3. Brown the Chicken
    Add the chicken to the hot oil and sear for 2–3 minutes on each side until golden brown. Remove from the pan and set aside on a plate.
  4. Sauté the Vegetables and Sausage
    Lower the heat to medium. Add the sliced onion, garlic, chicken sausage, cauliflower florets, and cherry peppers. Stir frequently for 3–4 minutes, until the vegetables begin to soften and the sausage is lightly browned.
  5. Deglaze the Pan
    Pour ⅓ cup chicken stock into the pan to loosen the flavorful bits stuck to the bottom. Let it simmer for 2 minutes.
  6. Add the Chicken and Stock
    Return the browned chicken to the pan, bone-side down. Pour in the remaining 1 cup chicken stock, then sprinkle the chopped rosemary over the top. Bring to a gentle boil.
  7. Bake Until Tender
    Transfer the skillet to the preheated oven and bake uncovered for 20–25 minutes, or until the chicken is cooked through (internal temperature 165°F/74°C).
  8. Serve and Enjoy
    Remove carefully from the oven. Spoon the flavorful vegetables and broth over the chicken, garnish with a touch of fresh rosemary, and serve warm.

Tips & Variations

  • Adjust the Heat: For a milder version, use sweet red bell peppers instead of cherry peppers.
  • Swap the Protein: Try chicken thighs instead of breasts for juicier results.
  • Cauliflower Substitute: If you’re not counting carbs, replace cauliflower with small halved potatoes.
  • No Oven-Safe Skillet? Transfer the mixture to a baking dish before baking.

What to Serve With Chicken Scarpariello

This hearty one-pan dish is satisfying on its own, but it also pairs beautifully with:

  • Steamed green beans or asparagus
  • A fresh mixed green salad
  • Brown rice or quinoa (for a balanced meal)
  • Garlic roasted vegetables or mashed cauliflower

Storage and Reheating

  • Refrigerate: Store leftovers in an airtight container for up to 4 days.
  • Reheat: Warm in a covered skillet over medium heat or in a 350°F (175°C) oven until heated through.
  • Freeze: Freeze portions for up to 3 months. Thaw overnight in the fridge before reheating.

Nutrition (Per Serving)

Calories: 283
Protein: 32 g
Carbohydrates: 9 g
Fat: 12 g
Fiber: 3 g

Final Thoughts

This Healthy One-Pan Chicken Scarpariello is proof that clean eating can still be incredibly flavorful. Each bite offers a perfect balance of spice, tenderness, and savory satisfaction — all without the heaviness of traditional versions. Whether you’re following a low-carb lifestyle or just looking for a simple, nutritious dinner, this recipe is bound to become a favorite in your weekly rotation.

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