One of the things I do as a health coach is teach people to meal plan and organize their cooking week in a way that makes sense within the reality of their life and available time. Often that means cooking once to eat twice or even three times. It’s a smart way to spend less time and waste less food while putting out nutritious and delicious meals. The trick is to find an hour or two to create some basics that you can use in other ways throughout the week. This simple cauliflower rice is one of those fantastic, versatile recipes.
If you decide to use frozen (or fresh) already riced cauliflower, you can pull this together in less than 10 minutes. Even if you rice fresh cauliflower yourself, you’ll only add a couple minutes….and that’s mostly for washing the food processor out. Super simple and only 6 ingredients (that’s including the S+P and olive oil).
For those avoiding grains, this recipe goes well paired with a piece of fish (use this recipe for fish in parchment) and some roasted veggies. I also love this Mediterranean cauli-rice—a bit more work, but totally delish! Cauliflower rice a great stand in anytime you would usually make regular brown or white rice, counting more as a veggie than a carb. What’s more impressive about this simple cauliflower rice is how adaptable it is to other flavor and texture add ins. I’ve added corn and jalapeno and served it as a side dish with tacos—always a big hit! I’ve used it as a base in “grain” bowls with beans, greens, chopped veggies and green goddess dressing. YUM! You can also put it into veggie frittata for awesome texture and taste.
The good news about adding simple cauliflower rice to your meal planning is that you’re adding an abundance of nutrition without adding much to the calorie count. Cauliflower is one of the healthiest cruciferous vegetables you can get, loaded with fiber, Vitamins C, K, B6 and potassium. 1 cup of cauliflower has 25 calories vs. 218 for a cup of cooked brown rice. So, you’ll feel satisfied without feeling uncomfortably full.
Simple cauliflower rice is a great recipe to add to your meal prep day. Make a double batch so in addition to a dinner side dish, you’ll have some to add to your mason jar salads you take to work, your simple stir fry dinners, your taco Tuesday buffet or your Sunday brunch frittata.
- 1-2 Tablespoons olive or avocado oil
- 4 cups riced cauliflower (1 medium head, pulsed in food processor or 1 16-oz fresh or frozen riced cauliflower)
- 3/4 cup finely chopped cilantro
- 1/2 teaspoon sea salt
- 1/2 teaspoon white pepper
- 2 limes, zested and juiced
OPTIONAL add ins:
- 1-2 jalapenos, remove seeds and membranes and mince
- If using a whole head of cauliflower, trim and cut into florets. In batches, PULSE cauliflower florets until crumbly, resembling rice. If using frozen riced cauliflower, you do not need to defrost first.
- Heat heavy skillet over medium heat. Swirl in olive oil and add rice. Using tongs, toss rice until it begins to soften, about 5 minutes. Add in cilantro, lime zest, salt and pepper and cook, tossing for about 3 minutes. Squeeze the limes over pan and toss well. Taste for seasoning, adding more S + P as needed.
- Serve hot or at room temperature. Leftover rice can be stored in the fridge for up to 1 week. Reheat gently on stove top or in a 300 degree oven for about 15 minutes.
OPTIONAL: 1/2 cup organic corn kernels (fresh or frozen). Add in at the same time as cauli-rice.
Serving Size1/2 cup
Amount Per Serving Calories 152Total Fat 9gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 6gCholesterol 25mgSodium 353mgCarbohydrates 10gFiber 3gSugar 3gProtein 10g
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.