Cauliflower "Rice"

Side Dishes


  • 1 head cauliflower
  • 1 tablespoon extra-virgin olive oil or safflower oil
  • 1 medium onion, diced
  • Coarse salt and coarsely-ground black pepper to taste
  • Spices, herbs and/or vegetables of your choice (see variation ideas below)


Remove core and leaves for cauliflower head.

Chop into small florets

Using food processor, pulse the florets to the size of rice granules.  Don’t overprocess as the cooked consistency will be mushy.  (The florets can also be minced by hand).   Note: The cauliflower can be stored in the freezer for future use.

Heat the olive oil in a large frying pain over medium heat.

Add onions and saute until soft, (approximately 5 minutes).

Raise the heat to medium-high and add cauliflower to cooked onions.

Cover and cook approximately 5-6 minutes, stirring frequently.

Season with salt and pepper to taste.

Nutritional Information (Serves 4):

6 gm carbohydrates
3 gm Fiber
2 gm protein
6 gm Total Fat
76 Calories


Curried Cauliflower Rice:  Add 1-tablespoon turmeric or curry powder.

Herbed Rice: Add 1/4 cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.

Chinese Fried Rice: After frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower “rice” together. If desired, add a little soy sauce to the mixture.

Rice Salad: After frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar.

Spanish Rice: After cooking the cauliflower, add an 8-ounce can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic.

Vegetable Rice: Add your favorite diced vegetable; sauté with the onions.

Lemon Rice: Add some lemon zest and lemon juice.