Here are 17 Healthy Cauliflower Rice Recipes. From the basics to creative twists, these dishes showcase the versatility and deliciousness of cauliflower rice. Whether you're looking to eat healthier or shed a few pounds, there's something here to inspire your next meal.
Jump to:
- Is Riced Cauliflower Healthy?
- Cauliflower Rice with Butter
- Cauliflower Fried Rice
- Cauliflower Rice Mac and Cheese Recipe
- Mexican Cauliflower Rice
- Easy Coconut Cauliflower Rice
- Roasted Cauliflower Rice
- Mediterranean Cauliflower Rice
- Keto Cauliflower Dirty Rice
- 30-Minute Mexican Cauliflower Rice
- Cauliflower Rice with Olives
- Spanish Cauliflower Rice with Shrimp
- Roasted Cauliflower Tabbouleh Salad
- Organic Cauliflower Rice Stuffing
- Cilantro Lime Cauliflower Rice (Instant Pot)
- Hawaiian Cauliflower Rice
- Raw Cauliflower Fried Rice
- Loaded Cauliflower Bites
- What Goes with Cauliflower Rice?
- FAQ
Is Riced Cauliflower Healthy?
Cauliflower rice is a clever alternative to regular rice that provides the sensation of rice without the starch overload. Its ability to absorb the flavors of accompanying ingredients is perfect for cooking low-calorie meals.
According to Web MD, the cruciferous vegetable is made up of 92% water. It is also an excellent source of fiber and promotes the growth of good bacteria in your gut.
- One cup of cooked cauliflower rice has 25 calories, 2 grams of protein, 4 grams of carbohydrates.
- A single cup of cooked jasmine rice, has 205 calories, 4g protein, and 44g of carbohydrates.
As a side dish, the base of a big bowl meal, cauliflower rice is a great dish and the following recipes are healthy alternatives to traditional rice dishes
Cauliflower Rice with Butter
Cauliflower rice with butter is a straightforward and delicious dish in which cauliflower rice is sautéed in rich, creamy butter, creating a comforting and flavorful side.
In this recipe, I'll show you how to turn a head of cauliflower into a pile of "rice" and explore various cooking methods. I season it simply with butter and salt.
I enjoy this dish much like some people savor plain rice or pasta—simply with butter and salt.
Cauliflower Fried Rice
Holly from Spend with Pennies recreates your favorite takeout dish with an easy recipe for Cauliflower Fried Rice. You can whip this up in 15 minutes.
Cauliflower egg fried rice is a low-carb and healthier twist on traditional fried rice. It features cauliflower rice as the base, stir-fried with scrambled eggs, vegetables, and savory seasonings, resulting in a nutritious and flavorful alternative to the classic dish.
To make it gluten-free, try tamari soy sauce or coconut aminos.
Cauliflower Rice Mac and Cheese Recipe
Maya from Wholesome Yum makes this 5-star keto cauliflower rice mac & cheese to taste just like Mac and Cheese! This is gluten-free, has almost no carbs, and it tastes great!
This is so easy to whip up at home! If you have 10 minutes and 5 ingredients, this one's for you.
Mexican Cauliflower Rice
Savory, simple, and healthy. This is a slimmed-down authentic recipe for Spanish rice, Toni from Make It Skinny Please incorporates all the traditional flavors of authentic Mexican rice with cauliflower rice to make a low-carb and low-calorie Spanish Rice dish.
I've been making Authentic Spanish Rice with Uncle Ben's Converted rice for years with my Cuban mom's recipe. This is a great low-carb version.
Easy Coconut Cauliflower Rice
Looking for ways to make Cauliflower rice keto? You've come to the right place!
Laura from The Cook at Home Mom makes this delicious keto coconut cauliflower rice with just five ingredients. She seasons it with coconut flakes and cilantro.
You don’t want to miss this one! Whole30, Keto, Vegan, and Gluten-Free friendly.
Roasted Cauliflower Rice
Betty from Bite On The Side shows you how to make roasted cauliflower rice. Easy to make, this is a great low-carb and keto alternative to rice.
Roasted cauliflower rice is a nutty and slightly caramelized variation of cauliflower rice.
Mediterranean Cauliflower Rice
This Mediterranean Cauliflower Rice recipe is everything you love about the classic Mediterranean flavors packed in every bite! Laura Fuentes combines the cauliflower with feta, cumin, cucumber, olives, tomatoes, and more.
The Mediterranean flavors blend and you’re going to love this side dish!
Keto Cauliflower Dirty Rice
From Stacey and Matt at How2DoKeto, a spicy low-carb dirty rice side dish that is bursting with flavor. The Cajun sausages make this dish a winner! Yum!
It is spicy, well-seasoned, and ready in 15 minutes!
30-Minute Mexican Cauliflower Rice
Christine sautés green pepper and tomatoes in olive oil and cooks them with the cauliflower and tomato sauce.
Then, she seasons the veggies with cumin, paprika, cayenne, and cilantro. It’s a yummy dish and can be made in 30 minutes.
Cauliflower Rice with Olives
Sarah from Season and Thyme uses packaged cauliflower rice from the produce section of the grocery store to make this delicious dish.
The rice is seasoned with green olives, cumin, chili powder, salt, and tomato paste, and it only takes 15 minutes to make.
Spanish Cauliflower Rice with Shrimp
This is a great keto Spanish rice recipe from Dr. Erin Carter at Pure and Simple Nourishment. Dr. Carter seasons the rice with tomato sauce, onions, and ground cumin.
Our favorite addition is wild shrimp, like the shrimp we have in the Key West!
Roasted Cauliflower Tabbouleh Salad
Tati from Chef Jar makes a vegan cauliflower rice tabbouleh with all the flavors of the Middle East.
While traditional tabbouleh uses bulgar wheat, Tati replaces the wheat with cauliflower rice and seasons it with cumin, mint, chickpeas, tomatoes, and almonds.
Organic Cauliflower Rice Stuffing
Marcie of Flavor the Moments makes a keto Thanksgiving stuffing using cauliflower rice and all the flavors of the holidays.
Sausage, sage, thyme, leeks, and garlic season this dish. She also uses organic Earthbound Farms Cauliflower Rice, which is found in your grocer's produce section.
Cilantro Lime Cauliflower Rice (Instant Pot)
RIni from The Healing Tomato made her cauliflower rice in an instant pot with lots of grass-fed butter!
Perfectly seasoned with garlic, lime juice, cilantro, and pink salt.
This recipe is vegan, gluten-free, paleo, keto, and Whole30.
Hawaiian Cauliflower Rice
Jennifer from A Life of Happenstance makes grain-free cauliflower rice with the flavors of Hawaii.
Pineapple, cilantro, and coconut milk flavor the bits of cauliflower, and the dish is made in 15 minutes!
Raw Cauliflower Fried Rice
Juliette from Flourishing Kitchen makes her cauliflower rice salad with raw cauliflower. I love this recipe.
Cauliflower rice is seasoned with raw red chili, lemongrass, lime, ginger, and coconut aminos to make a cold salad.
This makes a great side dish for summer meals!
Loaded Cauliflower Bites
Tiffany from The Coconut Mama uses riced cauliflower, cheese, green onions, and bacon to make bite-sized egg muffins.
It's a keto, low-carb recipe and you can freeze the leftovers and have them any time you want.
What Goes with Cauliflower Rice?
Try these main courses with your cauliflower rice.
If you're looking to liven up your meals with lower-carb, gluten-free options, these cauliflower rice recipes might be just what you're looking for.
FAQ
Heat a skillet with a teaspoon of butter over medium-high heat to reheat cauliflower rice. Add cauliflower rice and heat, stirring occasionally for a minute or so.
Cauliflower rice has a similar texture to traditional rice and can absorb flavors well, but its taste is more subtle and slightly earthy.
No, the black spots are rotten cauliflower and mold is present. You can cut them away but it is best to get a new cauliflower.
To prevent soggy cauliflower rice, cook it in a dry skillet over medium heat for 5-7 minutes, stirring occasionally. Avoid adding too much liquid, and don’t cover the pan, as this traps steam and makes it mushy.
Yes! Spread raw cauliflower rice on a baking sheet in a thin layer, freeze until solid, then transfer it to an airtight bag. It stays fresh for up to 3 months. Cook from frozen without thawing to prevent excess moisture.
