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Creamy Mushroom Chicken & Veggie Mash

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 3 meals
Author: Bobby Parrish


For the chicken:

  • 3 boneless & skinless chicken breasts
  • 1 teaspoon each garlic, onion powder, smoked paprika
  • 20 ounces cremini mushrooms sliced
  • 1/2 red onion diced
  • 3 cloves garlic minced
  • 1 can full fat coconut milk
  • Unrefined salt & cracked pepper
  • Olive oil

For the mash:

  • 1 large head of cauliflower
  • 12 ounces broccoli florets
  • 4 cloves garlic peeled
  • ¼ cup grated parmesan or pecorino romano cheese(omit for Whole30)
  • Kosher salt
  • Fresh cracked pepper


  1. Cook’s Note: You can either pound your chicken breasts thin or ask the person behind the meat counter at the grocery store to do it for you.
  2. Bring a medium size pot of water to a boil for the veggies.
  3. Meanwhile, make the spice rub by combining the paprika, garlic, and onion powder in a small bowl, mix well. Season both sides of the chicken with a generous pinch of the salt and all the spice rub.

  4. Cut the cauliflower into large bite size florets. Season the boiling water with 1 teaspoon of salt and boil the cauliflower florets along with the garlic for 8-12 minutes, or until you can mash the cauliflower with a fork. Make sure not to over-boil the cauliflower, as it will get too watery and ruin the mash. Save the boiling water, strain the cauliflower and garlic, and place in a blender. Add the broccoli florets to the boiling water along with another pinch of salt and cook for 5-7 minutes, or until tender.
  5. To finish the cauliflower mash, add 3 tablespoons of grated cheese, ¼ teaspoon of salt, and a few cracks of pepper to the blender with the cauliflower. Blend until smooth and creamy and check for seasoning, you may need more salt.
  6. Drain the broccoli and run under cold water for 30 seconds to stop the cooking process. Drain very well and then chop the broccoli to the consistency you desire. Add the chopped broccoli to the cauliflower mash along with 1 tablespoon of grated cheese, mix well. Check for seasoning and set aside.
  7. For the chicken, preheat a large non-stick or cast iron pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil and wait 30 seconds to add the chicken to the pan. If your pan is not big enough you will have to cook the chicken in two batches. Cook for 4 minutes or until the crust has a nice golden brown color, flip and cook 3.5 minutes and remove from the pan. Make sure the chicken is cooked through. Remove chicken from pan and add the onions, mushrooms, peppers, pinch of salt, few cracks of pepper and cook for 7 minutes. Add the garlic and cook another 3 minutes, or until the veggies have softened. Add the coconut milk and cook until it has reduced by half, about 6 minutes. Check for seasoning, you may need more salt. Turn off the heat. If following the recipe from my IG/FB story, add the pasta to the sauce and serve with the chicken.

  8. Serve the chicken with some mushroom sauce and veggie mash, enjoy! Everything will keep in the fridge for 5 days, the only item you can freeze is the chicken and sauce, it will keep for 2-3 months in the freezer. When time to reheat everything, heat in a 400 degree F oven covered with tin foil for 10-12 minutes. If using the microwave, cover the container with a wet paper towel and make sure not to heat too high or too long, otherwise the meat will dry out.

Recipe Video

Recipe Notes

352 calories per meal
11 grams of fat per meal
12 grams of carbs per meal
51 grams of protein per meal
4.4 grams of fiber per meal