Cauli Rice

Transform your mealtime routine with this simple and nutritious Cauli Rice recipe! Made with just a handful of wholesome ingredients—including fresh cauliflower, aromatic garlic, and a drizzle of olive oil—this low-carb alternative to traditional rice is perfect for keto, paleo, or gluten-free diets. In under 20 minutes, you’ll have a light and fluffy base that’s ideal for pairing with stir-fries, curries, or as a side dish to elevate any meal. With easy preparation techniques using a food processor or box grater, this versatile dish is a flavor-packed way to sneak more veggies into your day. Garnish with fresh parsley for an optional pop of color and freshness, and savor a healthy, guilt-free twist on a classic staple.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:8 mins

Total Time:18 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 2 tablespoons Olive oil
• 2 cloves Garlic
• 0.5 teaspoons Salt
• 0.25 teaspoons Ground black pepper
• 1 tablespoon Fresh parsley (optional, for garnish)

Directions

Step 1

Remove the leaves and core from the cauliflower. Cut the head of cauliflower into medium-sized florets.

Step 2

Place the cauliflower florets into a food processor and pulse in small batches until the texture resembles rice. Do not over-process.

Step 3

If you don't have a food processor, you can use a box grater with the medium-sized holes for the same effect.

Step 4

Peel and finely mince the garlic cloves.

Step 5

Heat a large skillet or non-stick frying pan over medium heat. Add the olive oil and swirl to coat the pan.

Step 6

Add the minced garlic to the pan and sauté for 30 seconds to 1 minute, until fragrant but not browned.

Step 7

Add the riced cauliflower to the pan and stir well to combine with the garlic and oil.

Step 8

Season the cauliflower rice with salt and ground black pepper, then cook for 5–7 minutes, stirring occasionally, until the cauliflower is tender but not mushy. Avoid overcooking to prevent sogginess.

Step 9

Taste and adjust the seasoning as necessary. If desired, garnish with freshly chopped parsley for added flavor and color.

Step 10

Serve immediately as a side dish or as a base for your favorite recipes.

Nutrition Facts

Serving size	(488.2g)

Amount per serving	% Daily Value*
Calories	379.1

Total Fat 29.3g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 1866.1mg	0%
Total Carbohydrate 25.3g	0%
Dietary Fiber 9.8g	0%
Total Sugars 9.0g
Protein 9.4g	0%

Vitamin D 0IU	0%
Calcium 118.4mg	0%
Iron 2.4mg	0%
Potassium 1433.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 65.5%

Protein: 9.3%

Carbs: 25.1%