Deliciously simple this whole30 cauliflower rice is lightly seasoned and the perfect low-carb recipe for your dinner table. Made in just 15 minutes with no extras, this cauliflower rice recipe will quickly become a staple.
Cauliflower has become the new “it” thing in the world and sometimes for a good reason (here are a few unique ways to use cauliflower!),
As a Certified Nutrition Coach, I won't deny that I like having the extra veggie, low carb option sometimes- these tuna stuffed peppers help with that too.
But my real love of cauliflower rice is that my kids absolutely love it! The ASK for it.
And if I have kids asking for vegetables, you better believe it's a win.
Why You'll Love This Recipe
It's nothing fancy - just simple ingredients and seasonings
Versatile - it can be used as a side, a base, or mixed into other recipes.
Bump up in veggies - scale back the carbs and bump up your veggie intake easily.
Allergy-friendly - this recipe is dairy-free, gluten-free, paleo, vegan, and whole30-approved.
Ingredients You Need
Cauliflower - the most annoying part of making whole30 cauliflower rice is shredding the cauliflower. However, you could use frozen cauliflower rice and just spice it up. If you have extra here are some easy cauliflower recipes.
Sweet onion - to add a bit of flavor and texture to the rice.
Seasonings - you need your classics like garlic powder, salt, pepper, and oil (I use avocado oil).
How To Make It
- Grate the cauliflower using a cheese grater or food processor.
- Heat the olive oil over slightly over medium heat.
- Add half the grated cauliflower to the pan and begin to cook for 3-4 minutes. Add the remaining cauliflower and the spices.
- Cover and cook for 10-12 minutes stirring every so often.
- Remover cover and cook for 5 more minutes stirring once or twice.
- Season with salt and pepper to taste and remove from heat to serve.
How To Use Whole30 Cauliflower Rice
Cauliflower rice is a great low-carb addition to any meal. We use it the most:
- a base for bowl (like this Buddha Bowl or keto shrimp fried rice)
- in place of pasta
- as a side dish to something like smoked chuck roast or Dutch Oven roast chicken, or even easy turkey smash burgers. Top it with green onions and that's all you need.
If you're not aiming for low-carb, this gluten-free sweet potato casserole and vegan risotto are wicked side dishes for larger meals.
Variations
One of the best things about cauliflower rice is that it's easy to tweak!
Spice - want a kick to your rice? Add in a few red pepper flakes while you're cooking.
Cheesy - some nutritional yeast or vegan parmesan will add a comforting flavor.
Vegetables - adding in peas, mushrooms, or sprouts makes it a more complete side dish and more like a fried cauliflower rice.
Eating Secrets To Gain Energy and Enjoy Food
The ultimate solution for busy moms striving for health and wellness: The Protein Power Pack For Everyday Moms.
Eight years ago I started using carb cycling in my diet with myself and my clients and I’ve never looked back. It’s easily become the most sustainable way to stay full, look good, and enjoy what I eat.
Carb cycling means that some days you eat less carbs and some days you eat more and every day you keep protein high.
If you want to skyrocket your energy while achieving your goals, this bundle was crafted to give you the blueprint.
Practical, everyday mom recipes built around improving your health. Oh… and did I mention that you still get to enjoy things like donuts and other dessert-like snacks?
Prioritize your health without sacrificing everything you love.
Frequently Asked Questions About Cauliflower Rice
Cauliflower rice is a healthy addition to any meal. Not only are you adding in a vegetable but it's a vegetable that's low in carbs and pairs well with any other dish.
The most basic recipe for cauliflower rice is simply grated cauliflower, some oil for sauteeing, and a pinch of salt and pepper. Outside of that you can dress it up as you prefer.
Store cooked cauliflower rice in an airtight container in the fridge. Like this it will keep for 3-5 days. To reheat it, cook cauliflower rice on the stove over low but you may need to add in some water.
More Easy Recipes
Whole30 Cauliflower Rice
Video
Ingredients
- 2 heads cauliflower 6 cups ish shredded
- ½ sweet onion chopped (one overflowing cup)
- 2 tablespoons olive oil
- ¼ teaspoon sea salt
- ½ teaspoon garlic powder
- 3 cracks pepper or to taste
Instructions
- Grate the cauliflower using a cheese grater. Or, add it slowly into a food processor. When finished, you’ll have roughly six cups.
- In a large pan, heat the olive oil over slightly over medium heat.
- Add half the grated cauliflower to the pan and begin to cook for 3-4 minutes. Add the remaining cauliflower and the spices.
- Cover and cook for 10-12 minutes stirring every so often. Once the rice is starting to brown on the bottom, remove cover and cook for 5 more minutes stirring once or twice.
- Season with salt and pepper to taste and remove from heat to serve.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Hanna says
Thank you for sharing this recipe
Anonymous says
Thank you for sharing this recipe
Dev says
A family member of mine was recently told to eat a low carb diet for health reasons and I was feeling totally lost about what cook. I tried this and it was really yummy! We're not even big fans of cauliflower and we enjoyed it.
fitasamamabear says
Happy everyone liked it!
Gail says
Loved this recipe! My son started to like cauliflower because of this dish. It's a great way to introduce veggies to the family. Btw, I noticed some typos at the beginning part of this post. You might want to check it.
fitasamamabear says
My kiddos LOVE cauliflower because of this dish so yay! Ah, typos are the death of me lol I'll get those fixed, thank you!
Louise says
Cauliflower rice can be bland, but your recipe made it so flavorful. I have been making this a substitute for rice so I can start to lose the extra weight! thanks for sharing!
fitasamamabear says
So happy it works for you!
Elena says
Made this one night, and it's a game-changer! Lightly seasoned, low-carb, and ready in just 15 minutes. A new dinner table staple for sure.
fitasamamabear says
Yes! it's so versatile too.
Joy says
I tried pressing my cauliflower in a strainer to get rid of some of the liquid just like you said and it totally helped. Thanks for the tips.
fitasamamabear says
Glad it helped!
Daniela says
Nothing beats cauliflower rice! It's been a game changer for me when I started eating mostly paleo!
Lindsey Dietz says
I love cauli-rice! Sometimes I add it to regular rice to "bulk it up" and hide extra veggies in our food!
Teresa @ Living Natural Today says
Isn't it amazing what you can use cauliflower for! I enjoy cauliflower rice. I'm sure this recipe could also be used in many other recipes too. Yummy!
fitasamamabear says
Yes! It still blows my mind how versatile it is! I like to use this recipe as the base for buddha bowls! So yummy!
Jessica Levinson says
Cauliflower rice is so easy and delicious! Perfect for an easy and healthy side dish!
fitasamamabear says
Yes! My toddler has become obsessed with it. Cauliflower was $6 a head here and she kept asking for it lol and you can't so no when a kid is asking for a veggie!
fitasamamabear says
Yes! I wouldn't have believed I'd like it but it's pretty awesome to be honest.
Raia Todd says
Love cauli-rice! It's so simple and such a great alternative for those of us who can't handle rice. 😉
fitasamamabear says
I never thought I'd like it but it's actually really tasty and helps keep the meal light which is nice in the summertime!
Sandra D Laflamme says
this is a great recipe. We have started eating more keto/paleo so I need to learn to make cauliflower rice!
fitasamamabear says
Dooo it! I thought I'd hate it to be honest and now somehow we love it lol
GiGi Eats says
Yup! I am all about this life! I would wanna make this cauliflower rice for sushi!
fitasamamabear says
OMG I never thought of it for sushi (I suck at sushi so that makes sense lol ) but YUM