Easy Cauliflower Rice

Easy Cauliflower Rice

Easy Cauliflower Rice

This Easy Cauliflower Rice recipe is a great and versatile side dish if you want to keep your carbohydrate intake low. You can turn your favourite fried rice recipe into a gluten-free, low-carb and fat burning version by substituting rice with cauliflower. You get all of the flavours, but with fewer carbs than a traditional dinner side of rice or potato mash. Sign me up!

This cauliflower rice really is easy, doesn’t take long to make and can be flavoured and served with any of your favourite cuisines including Asian, Middle-Eastern, Indian or even just on its own.

It’s my go-to meal when I need a quick dinner and I top it off with grilled fish, organic tempeh or any choice of protein, add some veggies and a bit of seasoning and voila – dinner in under 30 minutes!

Cauliflower is part of the cruciferous vegetable family and is rich in health-promoting phytochemicals and anti-inflammatory compounds and provides protection against cancer. Cauliflower is an excellent source of many vitamins and minerals including Vitamin C, Vitamin K, Folate and Choline.

Cauliflower has an ability to be easily substituted into recipes as a carbohydrate replacement as 1 cup of raw cauliflower is only 25 calories.

TIP: Have leftover cauliflower rice? The possibilities are endless. Add some almond flour and eggs to create a cauliflower pizza base or add all your favourite Mexican toppings and make a cauliflower rice burrito bowl.

Craving take out? Don’t reach for the Chinese takeaway menu – pan-fry your easy cauliflower rice with some onion and garlic, throw in some veggies and protein of choice for your very own homemade fried rice.

If this recipe took your fancy try my Cauliflower Mash!! 

Easy Cauliflower Rice Ingredients

cauliflower rice raw(serves 4)

  • 1 brown onion, diced
  • 1 clove garlic, crushed
  • 1/2 head of cauliflower
  • 1 tbsp tamari/soy sauce
  • 1 tsp fish sauce
  • 1 tsp oyster sauce
  • pinch of chili flakes
  • 1 tbsp sesame seeds
  • 1 tbsp coconut oil


Easy Cauliflower Rice Method:

Heat the oil in a pan and brown the onions and the garlic.

Break up the cauliflower into chunks and process in the food processor until fine, and it resembles rice.

Add to the pan with the spices and sauté for 10 minutes until soft.

Top with sesame seeds.


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