20 Cauliflower Rice Recipes for Carb-Cutters
It might sound like a hybrid between a grain and a vegetable, but cauliflower is actually all vegetable. A food genius somewhere discovered that if you put a chopped head of cauliflower in your food processor, you get tiny cauliflower pieces that have a similar texture to rice. If you don’t have a food processor (or think this sounds like too much work), don’t fret — many grocery stores sell pre-riced cauliflower in bags, in both fresh and frozen varieties. Instead of boiling the cauliflower rice, sauté it in a pan to get the perfect soft consistency. Replacing rice with cauliflower not only cuts dreaded carbs but adds a lot of much-needed nutrients. A medium-sized head of cauliflower has a whopping 1,758 mg of potassium and 283 mg of vitamin C!
You can use this hack to replace rice in your favorite dishes, but you can also use it to replace other types of grains and create entirely new dishes. We found some fun and simple ways bloggers are doing that.
1.Cinnamon Bun Caulioats
Nutrition: 516 calories, 28.8 g fat, 18.8 g saturated fat, 229 mg sodium, 40 g carbs, 13.2 g fiber, 17.3 g sugar, 33.3 g protein
Ever thought of cauliflower as a breakfast food? This blogger uses riced cauliflower to replace oats in her favorite morning oatmeal, inspired by a cinnamon bun. This sweet dish has a day’s worth of vitamin C, protecting your body against free radical damage from air pollution and cigarette smoke. The coconut butter on top adds a creamy crunch reminiscent of icing, but it’s high in fat, so be careful of how much you’re using.
2.Greek Souvlaki Bowl
Nutrition: 506 calories, 26.4 g fat, 5.8 g saturated fat, 1194 mg sodium, 16.2 g carbs, 3.6 g fiber, 7.6 g sugar 50.6 g protein
Greek food is usually nutrient rich, but you can add even more with cauliflower rice. This souvlaki bowl is packed with protein, is low in carbs, and can be made with portobello mushrooms in place of chicken for a vegetarian option.
3.Easy Cauliflower Fried Rice
Nutrition: 235 calories, 13.7 g fat, 2.7 g saturated fat, 855 mg sodium, 16.7 g carbs, 5.3 g fiber, 6.1 g sugar, 11.2 g protein
Everyone loves fried rice — probably because it’s loaded with oils and butter. Save yourself the saturated fats (and heart-disease risk) with this healthier version. This dish actually has more than your daily recommended vitamin C and is high in selenium, one of our 16 Secret Weight-Loss Weapons.
4.Peruvian Pulled Pork Cauliflower Rice Bowls
Nutrition: 435 calories, 16.8 g fat, 5 g saturated fat, 0.1 g trans fat, 599 sodium, 22.2 carbs, 5.1 g fiber, 6.1 g sugar, 50.6 g protein (calculated with crumbled queso fresco)
Pork, cheese, corn and … cauliflower rice! These bowls combine many of our favorite ingredients while lowering the carb count. With one serving, you’ll get almost a day’s worth of vitamin C, in addition to great minerals like niacin, phosphorus, selenium, thiamin, vitamin B6… the list goes on! That green dressing may look like avocado, but it’s actually made from jalapeños, yogurt, and spices. Jalapeños are great for weight loss, boosting your metabolism and decreasing appetite.
5.Vegetable Cauliflower Rice + Quinoa Sushi
Nutrition: 182 calories, 9.8 g fat, 1.8 g saturated fat, 158 mg sodium, 20.1 g carbs, 5.9 g fiber, 3.7 g sugar, 5.5 g protein
If you love sushi but want to cut carbs, try this recipe using cauliflower rice and quinoa instead of traditional sushi rice. One serving has one-and-a-half day’s worth of vitamin C, a lot of vitamin A, and is high in fiber — keeping you full for fewer calories. You’ll have fun rolling the sushi, too!
6.The Big Cauliflower Scallion Pancake
Nutrition: 242 calories, 12.4 g fat, 5.7 g saturated fat, 669 mg sodium, 19.7 g carbs, 8.3 g fiber, 8.6 g sugar, 17 g protein (calculated with coconut oil)
Pancakes for dinner were a treat when you were a kid, and today you can enjoy them guilt-free. Primarily eggs, cauliflower, and scallions, this dish has twice your daily recommended vitamin C and a third of your daily fiber. It might seem high in fat, but most comes from coconut oil, which has weight-loss-boosting properties. A drizzle of yogurt on top is a healthy alternative to sour cream.
7.Thai Carrot Cauliflower Rice Salad
Nutrition: 328 calories, 28 g fat, 15 g saturated fat, 370 mg sodium, 19 carbs, 8.4 g fiber, 6.2 g sugar, 6.5 g protein (calculated with coconut milk, chili sauce, tamari and avocado oil without optional items)
Brighten your day with this colorful, spicy cauliflower rice dish. It’s not your usual salad, with garlic, Thai red peppers, and cilantro, which are great for minimizing bloating. This blogger also gives the recipe for a homemade creamy avocado dressing that perfectly compliments all the tangy flavors. If you’re looking for a vegetarian dish, keep it as-is, or you add a protein to the recipe. Check out 29 Best-Ever Proteins for Weight Loss for the best forms of protein to add to your dishes.
8.Cauliflower Pizza Crust
Nutrition: 240 calories, 14 g fat, 8 g saturated fat, 585 mg sodium, 17.4 g carbs, 4.6 g fiber, 9 g sugar, 13.1 g protein (calculated with 1 c marinara sauce and 2 oz fresh mozzarella)
Everyone craves pizza sometimes. Although you may be tempted to give in and order delivery, you can make a much healthier version at home with cauliflower rice! This recipe actually replaces eggs with a flaxseed-water mixture, so it can be easily made vegan by subbing in non-dairy cheeses.
9.Cauliflower Rice Stuffed Acorn Squash
Nutrition: 86 calories, 3.6 g fat, 0.5 g saturated fat, 610 mg sodium, 13.5 g carbs, 3.6 g fiber, 3.8 g sugar, 2.6 g protein (calculated without garnish)
This acorn squash dish stuffed with cauliflower rice and veggies is a healthy version of a stuffed baked potato. Acorn squash is one of our Best Complex Carbohydrates to Eat for Weight Loss, aiding in muscle formation. Top with nuts and craisins for an extra-sweet crunch!
10.Chickpea Cauliflower Rice Biryani
Nutrition: 373 calories, 10.2 g fat, 1.5 g saturated fat, 642 mg sodium, 56.8 g carbs, 16.8 g fiber, 12.2 g sugar, 17.3 g protein (calculated using coconut milk yogurt and without optional ingredients)
Biryani is a traditional Indian dish, typically made with dairy and meat. This blogger makes a vegan version using chickpeas for added protein and subbing in non-dairy yogurt and cauliflower rice. (You can use other substitutions, though, such as lentils and coconut milk.) Indian dishes are known for their array of spices, which provide some amazing benefits. The cayenne, cinnamon, and ginger in the recipe are all on our list of The Best Spices to Burn Fat, so keep them around for your other meals, too!
11.Cauliflower Rice Fish Taco Bowls
Nutrition: 474 calories, 21.9 fat, 4.7 g saturated fat, 214 mg sodium, 47.8 g carbs, 14.9 g fiber, 30.4 g sugar, 29.8 g protein
Mango salsa and fish tacos go together like peanut butter and jelly. Some salsa brands can be filled with preservatives, so this blogger makes an easy homemade version for her cauliflower rice fish taco bowls. If you love all kinds of salsa and want yours to be as fresh as possible, check out How to Grow Your Own Salsa; it’s easier than you’d think!
12.Baked Salmon Over Apricot Pilaf
Nutrition: 314 calories, 18.2 g fat, 6.8 g saturated fat, 164 mg sodium, 13.3 carbs, 4.3 g fiber, 6.2 g sugar, 25.4 g protein
Another fruity fish dish, this salmon and apricot pilaf combo takes less than 30 minutes to make! Thanks to the cauliflower rice, this recipe is super-low in carbs and calories but high in protein. The vitamin A and vitamin C counts surpass your daily recommended intake, both listed on Vitamins You’re Not Getting Enough of.
13.Retro Chicken Chow Mein
Nutrition: 312 calories, 9.7 g fat, 3.4 g saturated fat, 1067 mg sodium, 28.8 g carbs, 2.1 g fiber, 4.5 g sugar, 26.3 g protein (calculated with coconut aminos and tapioca starch, without cauliflower rice)
This dish is both paleo and AIP, which stands for autoimmune protocol. AIP dishes heal the immune system by eliminating grain, seeds, nuts, sugar, dairy and caffeine. Many people, including Jennifer Esposito from NCIS, claim to feel a lot better (and lose a lot of weight) by following this type of diet. Try out AIP with this healthy version of your favorite Chinese takeout. Making it fresh, and with cauliflower rice, means less carbs and fewer worries about which scary additives were used.
14.Shrimp and Pineapple Fried Rice
Nutrition: 273 calories, 10.1 g fat, 6.7 g saturated fat, 1705 mg sodium, 17 g carbs, 4.4 g fiber, 8.5 g sugar, 29.7g protein
If you love fried rice but haven’t had the pineapple version, you need to try it ASAP. The cooked pineapple adds sweetness to the rice, and the dish looks pretty served in scooped-out shells. Do you crave all things pineapple? If so, check out 20 Pineapple Recipes You’ll Fall in Love With.
15.Winter Cauliflower Rice Bowl
Nutrition: 502 calories, 27.4 g fat, 3.5 g saturated fat, 163 mp sodium, 60.4 g carbs, 13.6 g fiber, 15.8 g sugar, 13.9 g protein (calculated with baby kale and hazelnuts)
Switch up your meal plan with this eclectic mix of fruit, veggies, and nuts, topped with a bright cranberry sauce. The cauliflower rice lets you stick to veggies without missing the taste of a grain, and the addition of baby kale is a more tender alternative to regular kale. For more info about the popular green, check out 20 Fresh Tips for How to Cook Kale.
16.Spicy Cauliflower Rice & Avocado Mash
Nutrition: 368 calories, 14.2 g fat, 1.6 g saturated fat, 364 mg sodium, 57.8 g carbs, 11.1 g fiber, 14.3 g sugar, 6.7 g protein (calculated with reduced-sodium tamari and sriracha)
This dish is simple but delicious, divided into three nutrient-packed sections. The sweet potatoes, already one of the 30 Best Foods for 6-Pack Abs, are made even healthier roasted with cinnamon and paprika, both shown to boost metabolism. The next part is the spicy cauliflower rice, which gets its flavor from sriracha sauce. Lastly, the dish is topped with avocado mash, lowering cholesterol and fighting hunger.
17.Cauliflower Risotto + Cilantro-Basil Pesto
Nutrition: 486 calories, 37.7 g fat, 9.2 g saturated fat, 80 mg sodium, 23.1 g carbs, 9.7 g fiber, 4 g sugar, 20.4 g protein (calculated with nutritional yeast and low-sodium vegetable broth)
It’s hard not to love a delicious, creamy risotto, but you might lose some love when you feel bloated later on. This recipe replaces the arborio rice traditionally used in risotto with riced cauliflower. It gets even healthier when you replace parmesan cheese with NOOCH, formally known as nutritional yeast. For a meat-free dish, it’s pretty high in protein, thanks to the hemp seeds in the pesto.
18.Cauliflower Couscous with Lemon and Chiles
Nutrition: 78 calories, 5.9 g fat, 0.8 g saturated fat, 488 mg sodium, 6.3 g carbs, 2.3 g fiber, 2.9 g sugar, 1.8 g protein
Couscous is typically high in carbs and slight in nutritional benefits. But this cauliflower version makes for a healthy side dish that’s packed with potassium and vitamins A, B6 and C. It’s made so simply — with just lemon, chiles and fresh herbs — allowing the nutty flavor of sauteed cauliflower rice to shine through. Pair it with a healthy chicken recipe for a dinner that will please your taste buds and your waistline.
19.Raw Spicy Walnut Taco Salad
Nutrition: 326 calories, 24.9 g fat, 3 g saturated fat, 58 mg sodium, 20. 9 g carbs, 9.4 g fiber, 6.6 g sugar, 11.2 g protein
You’d never guess that this salad is vegan, raw, paleo, gluten free and grain free. This blogger not only replaces rice with cauliflower rice, but she also replaces meat with a walnut-spice mixture! Each part is made by throwing the ingredients in a food processor, then combining in a bowl with the chopped pico de gallo ingredients. This dish is crazy high in satiating fiber, plus vitamins and minerals like manganese and vitamin C.
20.Cauliflower Rice with Mushrooms and Feta
Nutrition: 104 calories, 4.6 g fat, 1.2 g saturated fat, 515 mg sodium, 11.1 g carbs, 3.3 g fiber, 4.2 g sugar, 4.8 g protein
This dish is probably the most manageable of the list. It’s actually just pan-fried cauliflower rice with veggie stock and sauteed mushrooms, onion and garlic. Topped with thyme and feta cheese, it’s simply delicious! If you’re dairy-free, replace the feta with nutritional yeast. Looking for other easy recipes? Check out 35 Healthy Crock Pot Recipes.