Whole30 Savory Pumpkin Rice

Warm, comforting, and Whole30-compliant, this Savory Pumpkin Rice recipe is a fall-inspired dish that reimagines classic rice using nutrient-packed cauliflower. This wholesome recipe combines the creamy richness of pumpkin puree and coconut milk with aromatic garlic, sautéed onion, and a touch of warming spices like cinnamon and nutmeg. Perfect for meal prep or a cozy side dish, this grain-free delight is topped with toasted pumpkin seeds for a satisfying crunch and fresh parsley for a burst of color and flavor. Ready in just 45 minutes and packed with autumnal flavors, this cauliflower rice creation is gluten-free, dairy-free, and perfect for anyone looking for a healthier, seasonal twist on traditional rice dishes.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 large cauliflower head
• 1 cup pumpkin puree
• 0.5 cup coconut milk
• 1 medium yellow onion
• 3 cloves garlic cloves
• 2 tablespoons olive oil
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 0.25 cup pumpkin seeds

Directions

Step 1

Begin by removing the leaves and stalk from the cauliflower. Cut into small florets.

Step 2

Using a food processor, pulse the cauliflower florets in batches until they resemble rice grains. Do not over-process; you want a rice-like texture.

Step 3

Finely dice the onion and mince the garlic cloves.

Step 4

Heat the olive oil in a large skillet over medium heat.

Step 5

Add the onion to the skillet and sauté for about 5 minutes until translucent.

Step 6

Add the minced garlic and cook for another minute until fragrant.

Step 7

Stir in the pumpkin puree, coconut milk, ground cinnamon, ground nutmeg, salt, and black pepper. Mix well and allow the sauce to simmer for 3-4 minutes to meld the flavors.

Step 8

Add the cauliflower rice to the skillet and stir to coat the cauliflower rice with the pumpkin sauce.

Step 9

Cover the skillet and let cook for about 10 minutes, stirring occasionally, until the cauliflower rice is tender but not mushy.

Step 10

While the rice cooks, toast the pumpkin seeds in a small dry pan over medium heat for a couple of minutes until lightly browned and fragrant. Be careful not to burn them.

Step 11

Remove the cauliflower rice from heat. Garnish with freshly chopped parsley and toasted pumpkin seeds before serving.

Step 12

Serve hot and enjoy your Whole30 Savory Pumpkin Rice.

Nutrition Facts

Serving size	(1404.6g)

Amount per serving	% Daily Value*
Calories	918.8

Total Fat 55.3g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 11.7g
Cholesterol 4.9mg	0%
Sodium 2513.0mg	0%
Total Carbohydrate 93.0g	0%
Dietary Fiber 33.7g	0%
Total Sugars 38.4g
Protein 32.4g	0%

Vitamin D 0IU	0%
Calcium 325.6mg	0%
Iron 11.0mg	0%
Potassium 2844.0mg	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: 49.8%

Protein: 13.0%

Carbs: 37.2%