Riced Cauliflower


Riced Cauliflower

Cauliflower is a popular alternative to rice. It cooks faster than rice, is just as versatile and packs a nutritional punch!  Season it any way you like.
Prep Time 10 minutes
Cook Time 15 minutes
Course Side Dish, Veggie Side-Dish
Cuisine American
Servings 4
Calories 120 kcal


  • 1 large head cauliflower
  • 2 tablespoons olive oil
  • 1 small onion
  • 1 clove garlic
  • 1/4 teaspoon salt
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon fresh lemon juice (optional)


  • Wash cauliflower well. Pat dry.
  • Trim cauliflower florets away from stem. Use the large holes on a grater and grate the florets, or chop fine with chef’s knife.
  • Peel and chop onion. Finely chop garlic.
  • Heat oil in a large skillet over medium-high heat. Add onion and sauté until tender and slightly browned, about 8 minutes. 
  • Add cauliflower and garlic and sauté until cauliflower is softened, about 3 to 5 minutes.
  • Place cauliflower mixture into serving bowl. Sprinkle with salt, fresh parsley and lemon juice and serve.


Smart Shopping Tips
  • Look for cauliflower that has a consistent, white color free of dark spots. It should feel heavy for its size and have tight florets.
  • Cauliflower can be purchased already “riced” or chopped. Frozen will usually be cheaper than fresh riced cauliflower found in the produce department.
Cooking & Serving Tips:
  • Cauliflower can also be cooked in the microwave. Place chopped cauliflower in a covered glass dish and microwave about 5 minutes or until tender.
  • Use riced cauliflower in any recipe that calls for cooked rice.
  • Use any other fresh herbs, such as thyme or basil.
  • Sprinkle with a little grated Parmesan cheese.
  • Frozen (thawed) cauliflower florets can be used, but the texture will be less firm.
  • Cauliflower can also be chopped in a food processor.
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