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    Home » Side Dishes

    17 Best Healthy Cauliflower Rice Recipes for 2023

    Published: Jan 29, 2023 · Modified: Mar 29, 2023 by Felice Kaufman · Leave a Comment

    These 17 healthy cauliflower rice recipes make it super easy to cut back calories and carbs for the new year. They are all really easy to make!

    Four different cauliflower rice recipes.

    Are you looking to liven up your meals with a lower-carb, gluten-free option?Cauliflower rice may be the answer for you! This simple, nutritious alternative to traditional rice is so versatile and flavorful that it can be used in almost any dish.

    From cauliflower fried rice to spicy keto spanish rice, there's something here for everyone - so let's dive in!

    Jump to:
    • Cauliflower Rice with Butter
    • Cauliflower Egg 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

    Cauliflower Rice with Butter

    This is my own simple recipe that includes all the basics discussed above. I show you several simple ways to "rice" cauliflower.

    Plain cauliflower rice has 67 calories per serving and zero carbs. It can be eaten in a salad, soup, or as a side dish.

    In this recipe, I show you how to make a head of cauliflower into a pile of "rice" and different ways to cook it. I seasoned it with butter and salt.

    I eat this the way some people eat pasta--with butter and salt.

    How to Make Cauliflower Rice
    By taking a head of cauliflower and “ricing” it in a processor you get a delicious, low starch substitute for white rice. I have included instructions for steaming and roasting the cauliflower.
    Go To Recipe
    cauliflower rice in a bowl with lemons.

    Cauliflower Egg Fried Rice

    Holly from Spend with Pennies makes your favorite takeout with an easy recipe for Cauliflower Fried Rice.

    Seasoned with garlic and ginger, this is a perfect recipe for your low-carb diet. To make it gluten free, use tamari soy sauce or coconut aminos.

    Cauliflower Fried Rice
    Cauliflower fried rice can be made with veggies or with chicken, beef or pork. It is the most perfectly healthy way to enjoy takeout flavors at home!
    Go To Recipe
    Cauliflower Fried Rice

    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.

    Cauliflower Mac and Cheese
    This cauliflower mac and cheese recipe needs only 6 ingredients + 5 mins prep! Low carb keto mac and cheese will satisfy your pasta cravings.
    Go To Recipe
    Cauliflower Mac and Cheese

    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.

    Whether you’re dining solo or serving it at a gathering, it’s sure to be a hit!

    Mexican Cauliflower Rice
    An authentic Mexican Rice recipe switched up to be low carb and low calorie using cauliflower rice. Traditional flavor with a healthy twist!
    Go To Recipe
    Mexican Cauliflower Rice

    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.

    Easy Coconut Cauliflower Rice - Keto & Whole30
    This Whole30 and Keto Coconut Cauliflower Rice is made with just five ingredients, then toasted to perfection with TONS of flavor!
    Go To Recipe
    Easy Coconut Cauliflower Rice - Keto & Whole30

    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.

    This low carb, vegan, and dairy free can be made with frozen cauliflower rice too!

    Roasted Cauliflower Rice
    If cauliflower rice leaves you feeling a little underwhelmed, then you have to try this roasted cauliflower rice recipe. Easy to make, this is a great low carb and keto alternative to rice.
    Go To Recipe
    Roasted 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!

    Mediterranean Cauliflower Rice
    Crisp cucumber, kalamata olives, juicy tomatoes... this low-carb Mediterranean cauliflower rice is a healthy side dish that has it all!
    Go To Recipe
    Mediterranean Cauliflower Rice

    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!

    Keto Cauliflower Dirty Rice -- Ready in 15 Minutes!
    Bold and spicy and full of flavor (not carbs!) This cauliflower dirty rice is one of the most flavorful keto side dishes you’ll ever try!
    Go To Recipe
    Dirty cauliflower rice in a skillet.

    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.

    30-Minute Mexican Cauliflower Rice Recipe
    This healthy 30-Minute Mexican Cauliflower Rice recipe is the best ever! Vegan, vegetarian, gluten-free, dairy-free, and paleo. Perfect for dinner tonight!
    Go To Recipe
    Cauliflower Rice in a bowl with a spoon.

    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 Olives - Season & Thyme
    Spanish Cauliflower Rice takes simple spices and jarred olives, and creates side dish that’s full of flavor-- one that’s low carb and dairy free!
    Go To Recipe
    Spanish Cauliflower Rice with Olives - Season & Thyme

    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!

    Spanish Cauliflower Rice with Shrimp
    This Spanish cauliflower rice with shrimp is such a delicious Mexican inspired dish. Easy to make in under 30 minutes it’s healthy and keto.
    Go To Recipe

    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.

    Roasted Cauliflower Tabbouleh Salad - Chefjar
    This cauliflower tabbouleh is a light, refreshing Middle Eastern salad with enough lemony goodness to really lift your spirits.
    Go To Recipe
    Roasted Cauliflower Tabbouleh Salad - Chefjar

    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.

    Low Carb Riced Cauliflower Stuffing
    Low Carb Riced Cauliflower Stuffing is has all the flavors of traditional stuffing without the carbs. You’ll never miss the bread!
    Go To Recipe
    Low Carb Riced Cauliflower Stuffing

    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!

    Garlic, lime juice, cilantro, and pink salt are the seasonings.

    This recipe is vegan, gluten-free, Paleo, keto, and Whole30.

    Instant Pot Cilantro Lime Cauliflower Rice
    How to make cauliflower rice in the instant pot and then, make it into a cilantro lime cauliflower rice recipe. Keto friendly and vegetarian
    Go To Recipe
    Instant Pot Cilantro Lime Cauliflower Rice

    Hawaiian Cauliflower Rice

    Jennifer from A Life of Happenstance makes a 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!

    Hawaiian Cauliflower Rice (SCD, Paleo, Whole30, Gluten Free)
    This easy and healthy Hawaiian Cauliflower Rice comes together in less than 15 minutes and has the tropical flavors of coconut and pineapple!
    Go To Recipe
    Hawaiian Cauliflower Rice (SCD, Paleo, Whole30, Gluten Free)

    Raw Cauliflower Fried Rice

    Juliette from Flourishing Kitchen makes her cauliflower rice salad with raw cauliflower. I love this recipe.

    Cauliflower rice is is seasoned with a raw red chili, lemongrass, lime, ginger and coconut aminos to make a cold salad.

    This makes a great side dish for summer meals!

    Raw Cauliflower “Fried” Rice
    Fresh and spicy raw cauliflower “fried” rice made with chilli, lemongrass, lime, ginger and coconut aminos.
    Go To Recipe
    Raw Cauliflower “Fried” Rice

    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.

    Loaded Cauliflower Bites (Keto)
    These loaded cauliflower bites are keto-friendly and delicious! These tasty bites are full of flavor and are made with simple ingredients.
    Go To Recipe

    Healthy Cauliflower Rice makes a great side dish. You can substitute cauliflower rice in many fo your favorite rice recipes with super results.

    However you choose to break down the cauliflower, in the food processor, or manually with a box grater, make sure you don't over process it too much.

    Let us know which recipe is your favorite in the comments below.

    What Goes with Cauliflower Rice?

    The following dishes make a great main course for Cauliflower rice:

    1. Roasted Snapper with Old Bay Seasoning
    2. Pan Fried Yellowtail
    3. Pan Grilled Chicken Breasts
    4. Blackened Shrimp with Butter Sauce
    5. Blackened Swordfish
    6. Roasted Chicken with Basil and Lemon
    7. Chicken Fajitas

    FAQ

    Is cauliflower rice good for weight loss?

    Cauliflower rice can be great for weight loss. A cup of cauliflower has 25 calories, 2 grams of fiber, and 2 grams of protein and it is very filling.

    How do you reheat cauliflower rice?

    To reheat cauliflower rice, heat a skillet with a teaspoon of butter over medium-high heat. Add cauliflower rice and heat, stirring occasionally for a minute or so.

    Can I substitute purple cauliflower for white?

    Yes. Purple cauliflower can be used the same way as white cauliflower.

    Does cauliflower rice taste like rice?

    It can. Rice is very bland and starchy so cauliflower rice, which has a more pronounced flavor, can mimic rice to a certain degree, but will never take its place on the table.

    Are black spots on cauliflower safe to eat?

    The black spots are rot and mold forming. You can cut them away but it is best to get a new cauliflower.

    Does mold grow on cauliflower?

    Yes, there is mold on cauliflower. When it starts to grow, little dark spots form. As it grows, the cauliflower begins to look like it is covered with big dark patches. Once a bit of mold is present the entire vegetable is damaged and should be replaced.

    More Side Dishes

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      Lemon Asparagus Rice
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      Roasted Broccoli and Carrots
    • roasted asparagus with lemon zest
      The Best Roasted Asparagus!
    • Roasted cauliflower with garlic and carrots on a plate.
      Oven Roasted Cauliflower and Carrots

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    felice kaufman

    Hi! I'm Felice. Join me on my culinary adventure in Key Largo, Florida, where I eat, cook, shop, and travel for fresh fish, fruit, vegetables, and more!

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