Cauliflower Rice

Cauliflower Rice

This is a low-carb side alternative to eating brown/white rice! While it may not be as hearty as actual rice, the taste and flavors are totally comparable to the real deal and it’s adding another vegetable into your meal. Use in stir fries, paellas, fried rice or as a side with any protein.

Nutritional highlights: All rice consists largely of carbs with little to no protein. White rice especially has all of the nutritious parts of the grain removed, leaving you with a rice with no essential nutrients. If you’re going to choose a rice, choose brown as it has more fiber and nutrients. Or, avoid rice altogether and choose cauliflower. Cauliflower is FULL of vitamin C and is a very good source of manganese. Be warned though, as it is a cruciferous vegetable: eat in smaller quantities and be sure to chew well for optimal digestion.

Sources: Healthline, Whole Foods


Gluten-free, dairy-free, egg-free, soy-free and no processed sugar.

Serves 4

Prep time: 7 minutes
Cook time: 5 minutes


1 medium head cauliflower
1 t ghee or olive oil
Salt and pepper to taste


1. Cut cauliflower into florets. In batches, pulse in a food processor to break down into small pieces similar to the size of rice.


2. Using paper towels, lightly squeeze the ‘rice’ to remove any excess moisture.

3. Add it as a final step into any stir fry or scramble and let cook until soft, around seven minutes. If serving on its own, you can steam it for 4-5 minutes over a small amount of boiling water, or cook in 1 t ghee or olive oil in a pan for 5-7 minutes.

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Cauliflower Rice Paella

Cauliflower Rice Paella