Air-Fryer Cauliflower and Harissa Chicken Traybake
Crispy air-fried cauliflower florets and tender harissa-spiced chicken breast served with a cooling mint cottage cheese dip. Quick, budget-friendly, and perfect for a fast 15-minute weeknight dinner.
Prep
3 min
Cook
11 min
Total
14 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
11 min
Total
14 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Mixing bowl · Knife and cutting board
Time saver
Leftovers keep well in an airtight container in the fridge for up to 2 days; reheat in the air fryer for 3 minutes at 350°F (175°C) to regain crispness.
Do these three things first
- 1Preheat your air fryer to 400°F (200°C) for 2 minutes.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your air fryer to 400°F (200°C)…
- 01
Preheat your air fryer to 400°F (200°C)…
Preheat your air fryer to 400°F (200°C) for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 02
Toss cauliflower florets and diced chicken breast…
In a medium bowl, toss cauliflower florets and diced chicken breast with olive oil, harissa paste, ground cumin, garlic powder, salt, and black pepper until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Transfer the coated chicken and cauliflower into…
Transfer the coated chicken and cauliflower into the air fryer basket in a single layer.
Tap card to mark done - 04
Air-fry at 400°F (200°C) for 10 to…
Air-fry at 400°F (200°C) for 10 to 12 minutes, shaking the basket halfway through, until the chicken is cooked through (reaching an internal temperature of 165°F/74°C) and cauliflower edges are golden and crispy.
Look for: the chicken is cooked through (reaching an internal temperature of 165°F/74°C) and cauliflower edges are golden and crispy
Tap card to mark done - 05
Mix low-fat cottage cheese with dried mint…
While cooking, mix low-fat cottage cheese with dried mint and lemon juice in a small bowl until smooth.
Look for: smooth
Tap card to mark done - 06
Plate the crispy chicken and cauliflower traybake…
Plate the crispy chicken and cauliflower traybake alongside the chilled mint cottage cheese dip and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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