Cauliflower rice recipes and ideas for a healthy diet

What is the taste of cauliflower rice? It tastes similar to normal rice, but more airy, weightless, tender and crumbly. It can be served either raw or cooked, it can be steamed, sautéed, roasted, blanched or boiled. It can be a side dish or a main dish and we shall give you some delicious cauliflower rice recipes for your healthy menu!

Cauliflower rice is just a godsend for those who follow a healthy diet. Being similar to rice or couscous, this vegetable is much healthier. In addition, it contains less calories, carbohydrates and sugars and more fiber. It blends perfectly with meat dishes, and in itself it turns out very tasty if you mix it with herbs and fried almonds. Cauliflower rice is a great way to introduce a healthy vegetable into the diet of children who, usually, do not favor it. Mix it in half with ordinary boiled rice and serve as a side dish.

Cauliflower contains a lot of fiber. 100 g of product contain about 10% of the daily dose of this substance, which prevents constipation and favorably affect the digestive tract. Low calories, lack of fat, low carbohydrate content, and at the same time, plenty of fiber makes cauliflower an ideal product for those who want to lose weight of follow Keto diet. This vegetable helps eliminating toxins and excess fluid from the body, which generally improves your health as well.

Also read: Easy Cauliflower Meatballs with Tahini Sauce: THE Vegetarian Recipe That Everyone Will Love!

How to make cauliflower rice?

It is so easy to make cauliflower rice that even a child can handle it. It takes about 10 minutes and you use either a food processor or a box grater. You need to remove the green leaves and the large stem. If you use a food processor, cut the cauliflower into florets and cut the stem pieces. Place the florets in the food processor and pulse a few times. Scrape down the sides of the bowl and continue pulsing until all of the florets are chopped. Be careful not to puree the cauliflower.

If you prefer to use a grater, just remove the leaves and the large stem. Do not cut into florets, but in half. All you need to do is run the cauliflower against the grater holes.

Asian style cauliflower rice

Ingredients:

For the rice:

3 eggs

1 tablespoon sesame oil

3 tablespoons avocado oil

1 small red onion, diced

2 teaspoons ginger, minced

3 cups cauliflower rice

8 ounces (220 g) broccoli, cut into florets

2 carrots, diced

6 ounces (170 g) mushrooms, chopped

6 asparagus spears chopped into 1-inch (2 cm) pieces

½ cup snow peas, chopped

1 red bell pepper, diced

8 garlic cloves, minced

1 teaspoon salt

1 teaspoon black pepper

1 teaspoon onion powder

green onions, for garnish

sesame seeds,for garnish

For the sauce:

1/3 cup coconut aminos

1 tablespoon rice vinegar

1 tablespoon toasted sesame oil

1 teaspoon fish sauce

Instructions:

In a large pan heat a tablespoon of avocado oil over medium low and add whisked eggs. Cook the eggs and remove from pan. Clean the pan with paper towel.

Combine sesame oil and the rest of the avocado oil and heat them over medium temperature. Add diced onion and saute until soft throughout, about 4-5 minutes. Add minced ginger and stir for one minute.

Add riced cauliflower, broccoli, carrots, mushrooms and asparagus. Fry for 7-10 minutes until vegetables are soft. Add the rest of the vegetables, garlic, salt and pepper. Cook for about 5-7 more minutes, stirring frequently.

In the meantime prepare the sauce. Mix all the ingredients together in a small bowl and set aside.

When the vegetables are almost done, stir in the sauce and lower the heat to low.

Add the spices and adjust taste to your liking. Cook for another 2-3 minutes and add the eggs to the pan.

Serve immediately garnished with sesame seeds and green onions.

Fried cauliflower and shrimp rice

Ingredients:

1 tablespoon sesame oil

½ cup onion, chopped

2 cloves garlic, minced

1 pound (450 g) shrimp, rinsed, peeled and deveined

1 cup carrots, shredded

1 cup frozen peas,

4 cups riced cauliflower

2 tablespoons soy sauce

2 eggs, beaten

salt and pepper, to taste

sliced green onions, for garnish

Instructions:

In a large pan, heat up sesame oil and onion. Saute for 3 minutes over medium-high heat until the onions are translucent. Add garlic and shrimp. Cook for 2 minutes, or until the shrimp is light pink.

Add carrots, peas, riced cauliflower, and soy sauce. Mix all together and cook for another 2-3 minutes.

Push the rice mixture to sides of skillet, leaving a hole in the center. Add whisked egg to center of pan and cook for 1 minute.

Stir the egg to scramble and mix with the rest of the rice mixture.

Season with salt and pepper to taste.

Serve hot, garnished with green onions.

Chicken and cauliflower rice stir-fry

Ingredients:

1 cup chicken broth

1 cup orange juice

Zest of 1 orange

2 tbsp rice vinegar

2 tbsp soy sauce

2 tbsp brown sugar or coconut sugar

2 garlic cloves, chopped

1 tbsp minced fresh ginger

1/2 tsp cayenne powder

11/2 lbs skinless chicken breast, cubed

1 head cauliflower

4 tsp peanut or canola oil

1 bunch Swiss chard, with stems cut into pieces

1 tbsp cornstarch

1/2 cup roasted cashews

Instructions:

In a large bowl, whisk together broth, juice, zest, vinegar, soy sauce, sugar, garlic, ginger, and cayenne. Reserve 1 cup for later.

Place chicken in marinade, and chill for at least 1 hour.

Use a food processor to make cauliflower rice.

Heat a large skillet over medium-high heat. Add 2 tsp oil. Add cauliflower and stir-fry 4 minutes. Remove from pan and set aside.

Add 2 tsp oil to pan. Add chicken, and stir-fry 3 minutes.

Add Swiss chard stems and stir-fry 1 minute. Mix cornstarch into reserved sauce, add to pan, and heat until thickened.

Add chard leaves to pan, and cook until wilted.

Divide the vegetables and chicken into plates.

Top with cashew and serve.

Vegetarian Garlic Parmesan Cauliflower Rice Recipe

Ingredients:

 1 medium-size cauliflower head, cut into florets

 2 tablespoon olive oil

 3 cloves garlic, chopped

 Salt and black pepper, to taste

 ¼ cup Parmesan cheese

 Fresh chopped parsley, for garnishing

Instructions:

Preheat oven to 425ºF/220ºC.

Line a sheet pan with parchment paper.

Spread the cauliflower florets in a single layer and season with olive oil, garlic, salt and black pepper.

Roast the florets for about 20-25 minutes or until tender and gold.

Remove the cauliflower from the oven and add it in the food processor.

Pulse the cauliflower florets until  a rice-like consistency.

Place the cauliflower rice in a bowl, top with Parmesan cheese and garnish with chopped parsley.

Low Carb Cauliflower Rice Casserole

Ingredients:

2 tablespoons butter

1 clove garlic, crushed

7 ounces (200 g) mushrooms, quartered

7 (200 g) ounces bacon, diced

1 medium zucchini, grated and liquid squeezed out

11 ounces (300 g) cauliflower rice

1/3 cup parsley, roughly chopped

4 large eggs

1 ½ cups cheddar cheese, shredded

1 teaspoon salt

½ teaspoon black pepper

Instructions:

Preheat your oven to 180C/355F.

Place the butter, garlic, and mushrooms in a frying pan over high heat and saute until the mushrooms are cooked through.

In a large mixing bowl, add mushrooms and all the other ingredients, reserving a little of the cheddar cheese. Mix well.

Press the mixture into a deep pie dish and top with the reserved cheddar.

Bake for 45-50 minutes.

Serve immediately.

Cauliflower rice chicken and broccoli casserole

Ingredients:

1 ½ cups milk

2 tbsp corn starch

4 cups cauliflower rice

1 head broccoli, cut into small florets

1 bell pepper, finely diced

1 rotisserie chicken, shredded

½ cup cream cheese

1 ½ cup cheddar cheese, shredded, divided

1 ½ cups fresh mozzarella cheese,shredded, divided

4 tsp dried oregano

1 tsp garlic powder

2 tsp onion powder

2 tsp sweet paprika

1 tsp chili powder, optional

½ tsp ground pepper

Salt, to taste

Fresh parsley, chopped, for garnish

Instructions:

Preheat oven to 400 F/200C and grease a casserole dish.

In a small bowl, mix together the milk and the cornstarch.

In a large bowl, mix together the cauliflower rice, broccoli, bell pepper, chicken, milk, cream cheese, 1 cup cheddar, 1 cup mozzarella, oregano, garlic, onion, paprika, chili, pepper and salt. Toss to mix very well and transfer to the casserole dish.

Top with the remaining ½ cup of cheddar and ½ cup of mozzarella.

Bake for 45 minutes uncovered or until golden brown.

Top with parsley and serve.

Cauliflower Fried Rice

Ingredients:

1 medium head cauliflower

2 tbsp unsalted butter, divided

3 eggs, whisked

2 medium carrots, diced

1 small onion, diced

3 cloves garlic, minced

1 cup frozen peas

3 tbsp soy sauce

2 tbsp oyster sauce

1 tsp sesame oil

1-2 tsp sriracha

sesame seeds, for garnish

green onions, for garnish

Instructions:

Cut cauliflower into florets and pulse in a food processor until the cauliflower resembles rice. Set aside.

Heat 1 tablespoon of butter in a large skillet.

Add the eggs and scramble until fully cooked. Remove them from the pan and set aside.

Add the remaining tablespoon of butter into the pan.

Add carrots, onion and riced cauliflower to the pan and cook for 3-4 minutes until tender and lightly caramelized.

Stir in garlic and cook for 1 minute.

Add the eggs to the pan and stir in soy sauce, oyster sauce, sesame oil and Sriracha. Cook for 1-2 minutes to heat through.

Serve immediately garnished with sesame seeds and green onions.

Cauliflower Rice Chicken Biryani

Ingredients:

1,5 pounds (680g) chicken breasts or thighs, cut into cubes

1 teaspoon garam masala

1 teaspoon ginger

1 teaspoon garlic

2 teaspoons red chili powder

½ teaspoon ground turmeric

¼ cup fresh mint

¼ cup fresh cilantro

1 tablespoon lemon juice

2 tablespoon yogurt

1.5 teaspoons salt

¼ cup ghee

1 large yellow onion, thinly sliced

1 teaspoon cumin seeds

1 bay leaf

6 cups riced cauliflower

1 teaspoon salt

1 pinch saffron, optional

1 tablespoon warm milk, optional

Instructions:

In a medium bowl add garam masala, ginger, garlic, red chili powder, turmeric, mint, cilantro, lemon juice, yogurt and salt. Mix well. Add chicken and mix well to coat the chicken with the marinade. Allow the chicken to marinade for 20 minutes or refrigerate overnight.

Add saffron to the warm milk and set aside.

Heat 2 tablespoons of ghee in a medium pot. Add onions and saute on medium high heat for about 10 to 15 minutes until golden brown. Take half of the onions out and set aside.

Add remaining ghee, cumin seeds and bay leaf. Saute for a minute.

Add marinated chicken and mix well. Cook covered for about 5 to 7 minutes or until chicken is fully cooked.

Add riced cauliflower and salt and gently mix everything together. Cook covered on low-medium heat for 10 minutes.

Spread the reserved caramelized onions on top, saffron bloomed in milk and garnish with mint and cilantro.

Serve with fresh lemon.

Mexican Cauliflower Rice

Ingredients:

1 1/4 pound (500 g) cauliflower rice

1/2 cup yellow onion, minced

2 garlic cloves, minced

1 teaspoon olive oil

1/2 teaspoon Mexican oregano leaves

1 1/2 teaspoons ground cumin

1 1/2 teaspoons ground guajillo powder

1/2 teaspoon ground coriander

3 ripe plum tomatoes

1/4 bunch of cilantro, roughly chopped

4 green onions, cut into slices

Salt, to taste

Black pepper, to taste

Instructions:

Preheat a frying pan over medium-low heat on the stove.  Add the olive oil and then the onions.  Stir and cook for 3 minutes. Add the garlic, stir and cook for 1 minute.

Add the cauliflower to the onion mixture.  Stir and cook for about 5 minutes over low heat until slightly tender and a little crispy.

Add the spices and the tomatoes.  Cook for another 5 minutes over low heat.

Stir in the cilantro and green onions.

Season to taste with salt and pepper.

Serve hot.