Cauliflower Rice_in a bowl

Cauliflower is so in right now, which is why you may see it replacing many popular starches. Rice, pizza crust, mashed potatoes, and even gnocchi recipes all use cauliflower as the primary ingredient! It’s lower in carbs, higher in fiber, and rich in potassium and vitamin C.

Here’s a delicious and easy recipe to make the perfect cauliflower rice at home. While you can find cauliflower rice in the freezer section of the grocery store, it often comes out soggy and flavorless. This recipe will actually make you a cauliflower-lover!

Prep Your Cauliflower Rice

To start, you’ll need to set out your handy-dandy food processor. 

Break down your large head of cauliflower into smaller florets. Remove the leaves and the stems as much as possible. 

In shifts, you’ll pulse the cauliflower florets until they become the texture of rice. For me, this took about 15-pulses. Don’t over-do it or else your rice will become mush.

Cauliflower Rice_pulsing in food processor

Cauliflower Rice_in food processor







Next Steps

Toss the riced-cauliflower in oil and roast in the oven. 

Meanwhile, you can make the zesty dressing that will be mixed into the roasted cauliflower rice. Simply combine minced garlic, lemon zest, lemon juice, oil, salt and pepper. Yum! 

Cauliflower Rice_dressing prep

Once the cauliflower comes out of the oven, slightly browned, drizzle this mixture all over it and toss it around until well combined. 

That’s it! This recipe makes for a delicious low-carb side dish to any main entree. 


This recipe complies with the following diets:

Nutrition Facts

This recipe makes 2 large servings.

Per serving (1/2 the recipe): 173 calories, 14g fat, 11g carbohydrate, 5.5g fiber, 4.5g protein 

Zesty Roasted Cauliflower Rice
Serves 2
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  1. 1 large head of cauliflower (makes about 4 cups chopped)*
  2. 2 tablespoons of extra virgin olive oil
  3. 1/2 teaspoon lemon zest
  4. 1 tablespoon fresh squeezed lemon juice
  5. 1/2 cup parsley, finely chopped
  6. 1/2 tablespoon minced garlic
  7. 1/2 teaspoon sea salt
  8. 1/2 teaspoon black pepper
  1. Preheat oven to 350 degrees F. Grease or foil a large baking sheet and set aside.
  2. Place small portions of chopped cauliflower florets into the food processor and pulse about 15-times. Set riced-cauliflower into a mixing bowl. Repeat this step until the entire head of cauliflower is pulsed.
  3. Toss about 1T of oil into the riced-cauliflower, spread out on the baking sheet, and roast for 25-minutes. Remove from the oven, toss around, and then place back in the oven for another 10-minutes.
  4. Increase oven heat to 425 degrees F for another 5 to 10-minutes to achieve a slightly browning of the cauliflower. Remove from the oven and toss back into mixing bowl.
  5. Meanwhile, combine remaining oil, lemon juice/zest, parsley, salt and pepper in a small mixing bowl. Toss this dressing on top of the roasted cauliflower-rice until well mixed.
  6. Serve warm.
  1. *Remove large stems and leaves. Only use the florets to make the cauliflower rice.
  2. Per serving (1/2 the recipe): 173 calories, 14g fat, 11g carbohydrate, 5.5g fiber, 4.5g protein
Nutrition by Erin
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