High-Protein Garlic Mushrooms Cauliflower Skillet

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Serving Size: 2 generous servings
Meal Type: Lunch, Dinner
Dietary Notes: High-Protein, Low-Carb, Gluten-Free, Vegetarian

Ingredients

• 1 medium head of cauliflower, cut into small florets (about 4 cups)

• 10 oz (300g) cremini or button mushrooms, sliced

• 1 can (15 oz / 425g) chickpeas, drained and rinsed

• 4 cloves garlic, minced

• 1 medium shallot, finely diced (or ¼ red onion)

• 2 tbsp olive oil or avocado oil

• 1 tsp smoked paprika

• ½ tsp dried thyme

• ¼ tsp red pepper flakes (optional)

• Salt and freshly ground black pepper, to taste

• ¼ cup (60ml) low-sodium vegetable broth or water

• 5 oz (150g) fresh baby spinach

• ½ cup (120g) plain Greek yogurt or dairy-free alternative

• 1 tbsp lemon juice

• For Garnish: Fresh parsley or chives, chopped; extra black pepper.

Equipment

• Large oven-safe skillet or cast-iron pan (at least 12 inches)

• Mixing bowl

• Measuring spoons/cups

Instructions

Step 1: Prep & Season (5 minutes)
Pat the rinsed chickpeas dry with a paper towel. In a large bowl, toss the cauliflower florets, sliced mushrooms, and chickpeas with olive oil, smoked paprika, thyme, red pepper flakes (if using), ½ teaspoon of salt, and ¼ teaspoon of black pepper. Ensure everything is evenly coated.

Step 2: Sauté the Aromatics (3 minutes)
Heat your large skillet over medium-high heat. Add the seasoned cauliflower, mushroom, and chickpea mixture. Cook, stirring occasionally, for 8-10 minutes, until the cauliflower starts to soften and the mushrooms release their moisture and begin to brown.

Step 3: Create the Garlicky Base (2 minutes)
Push the vegetables to the side of the skillet. Add the diced shallot and minced garlic to the center. Cook for 1-2 minutes until fragrant, being careful not to burn the garlic. Then, stir everything together.

Step 4: Steam & Wilt (5 minutes)
Pour in the vegetable broth and immediately cover the skillet with a lid (or a large baking sheet). Reduce heat to medium and let it steam for 4-5 minutes, until the cauliflower is tender-crisp. Remove the lid, add the entire bag of baby spinach, and stir until the spinach is just wilted, about 1 minute. Remove the skillet from the heat.

Step 5: Finish with Creamy Protein (2 minutes)
In a small bowl, mix the Greek yogurt and lemon juice. Dollop the yogurt mixture over the hot skillet contents. Do not stir it in completely; leave it in creamy pockets.

Step 6: Serve
Garnish generously with fresh herbs and an extra crack of black pepper. Serve immediately directly from the skillet.

Cook’s Notes & Variations

• Protein Boost: Add 1 cup of cooked quinoa or lentils in Step 4, or top each serving with a fried or poached egg.

• Cheesy Version: Sprinkle with ¼ cup of grated Parmesan or nutritional yeast along with the spinach.

• Make it Vegan: Use a thick, unsweetened plant-based yogurt (like coconut or soy).

• Meal Prep: This stores excellently. Divide into airtight containers and refrigerate for up to 4 days. Reheat in a microwave or on the stovetop.

Nutrition Information (Per Serving)

• Calories: ~420 kcal

• Total Fat: 18g

• Saturated Fat: 2.5g

• Cholesterol: 5mg

• Sodium: ~580mg (varies with broth/seasoning)

• Total Carbohydrates: 48g

• Dietary Fiber: 15g

• Sugars: 12g (naturally occurring)

• Protein: 22g

Hayyat

Hayyat is a talented content writer and digital marketer with expertise in SEO, social media management, and online marketing. She excels at creating impactful, data-driven content to help businesses connect with their target audience and achieve measurable outcomes.