Mediterranean Diet Cauliflower Fried Rice

Elevate your weeknight meals with this vibrant and wholesome Mediterranean Diet Cauliflower Fried Rice—a healthy, low-carb twist on traditional fried rice that's brimming with Mediterranean-inspired flavors! This easy recipe swaps rice for finely riced cauliflower, creating a light and nutrient-packed base that’s sautéed with colorful vegetables like red bell pepper, zucchini, and cherry tomatoes. Seasoned with aromatic oregano and garnished with tangy Kalamata olives, creamy crumbled feta, and toasted pine nuts, every bite bursts with freshness and texture. Finished off with a spritz of zesty lemon juice and a sprinkle of fresh parsley, this quick one-pan dish is perfect for a satisfying lunch or a light dinner. Ready in just 35 minutes, it's a delicious way to incorporate the principles of the Mediterranean diet into your routine while keeping things low-carb and full of flavor!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 large head Cauliflower
• 2 tablespoons Olive oil
• 0.5 cup Red onion
• 3 Garlic cloves
• 1 Red bell pepper
• 1 cup Cherry tomatoes
• 1 small Zucchini
• 0.5 cup Kalamata olives
• 0.5 cup Feta cheese
• 3 tablespoons Pine nuts
• 1 Lemon
• 0.25 cup Fresh parsley
• 0.5 teaspoon Salt
• 0.25 teaspoon Ground black pepper
• 1 teaspoon Dried oregano

Directions

Step 1

Cut the cauliflower into florets, discarding the core and leaves. Pulse the florets in a food processor until they reach a rice-like consistency. Set aside.

Step 2

Heat a large skillet over medium heat and add the olive oil.

Step 3

Finely dice the red onion, mince the garlic cloves, and add them to the skillet. Sauté for about 2-3 minutes until the onion becomes translucent.

Step 4

Chop the red bell pepper and add it to the pan. Continue to cook for an additional 3 minutes, stirring occasionally.

Step 5

Slice the cherry tomatoes in half and dice the zucchini. Add them to the skillet and sauté for another 2 minutes until just tender.

Step 6

Stir in the riced cauliflower, mixing well with the vegetables. Cook for about 5 minutes until the cauliflower is tender but not mushy.

Step 7

While cooking, slice the Kalamata olives and add them to the mixture along with the dried oregano, salt, and ground black pepper.

Step 8

Remove the skillet from heat and transfer the mixture to a serving dish.

Step 9

Top the cauliflower fried rice with crumbled feta cheese, toasted pine nuts, and a sprinkle of fresh parsley.

Step 10

Squeeze fresh lemon juice over the top for a vibrant flavor boost before serving.

Nutrition Facts

Serving size	(1625.3g)

Amount per serving	% Daily Value*
Calories	1318.7

Total Fat 95.5g	0%
Saturated Fat 20.7g	0%
Polyunsaturated Fat 12.2g
Cholesterol 66.8mg	0%
Sodium 6131.6mg	0%
Total Carbohydrate 96.7g	0%
Dietary Fiber 34.9g	0%
Total Sugars 40.3g
Protein 36.8g	0%

Vitamin D 12IU	0%
Calcium 801.4mg	0%
Iron 12.7mg	0%
Potassium 3990.4mg	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: 61.7%

Protein: 10.6%

Carbs: 27.8%