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adobo chicken sheet pan dinner

Adobo Chicken Sheet Pan Dinner

  • Author: Cristina Curp, FNTP
  • Prep Time: 10
  • Cook Time: 30
  • Total Time: 40 minutes
  • Yield: 3 bowls 1x
  • Category: Dinner
  • Method: Sheet Pan
  • Cuisine: Caribbean
  • Diet: Gluten Free


A simple Caribbean-inspired sheet pan dinner. 



For the Rice

  • 20oz frozen cauliflower rice
  • 1/2 red onion, minced
  • 1/4 cup minced parsley or cilantro
  • 1 cup small dice broccoli florets 
  • 1 teaspoon fine salt
  • 1 teaspoon garlic powder
  • 2 tablespoons olive oil 

For the Chicken

  • 3 boneless skinless chicken breasts
  • 1 1/2 teaspoons Adobo
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil


  • 1 lime
  • 1 avocado 


  1. Preheat the oven to 400F.
  2. Toss the cauliflower rice with minced veggies, seasonings, and olive oil and spread it out on a sheet pan. Make a hole in the center for the chicken. 
  3. Rub chicken with salt, adobo, and olive oil, and place on the sheet pan. 
  4. Roast with cauli rice for 25-30 minutes. 
  5. Serve 3 bowls of cauli rice, slice the chicken and serve atop the rice. Garnish with avocado and lime. 

Recipe Notes:

  • Can I use chicken thighs instead of chicken breasts? Yes, use boneless, skinless chicken whichever you use.
  • How can I make this AIP compliant? The only thing you need to replace is the Adobo- make your own mix with salt, garlic powder, and turmeric, equal parts of each. You will need 1 1/2 teaspoons for the recipe.
  • Any ideas for making this higher in carbs? Yup! Make 2 cups of cooked white rice and once you finished this recipe, mix the cooked white rice into the cooked cauliflower rice before serving!


  • Serving Size: 1/3 recipe
  • Calories: 482
  • Sugar: 2g
  • Sodium: 1310mg
  • Fat: 20g
  • Saturated Fat: 4g
  • Unsaturated Fat: 15g
  • Trans Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 3g
  • Protein: 62g

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