Riced Cauliflower

Published on Apr 12, 2013
Updated on Oct 29, 2018

Riced Cauliflower // This Rice Cauliflower is the perfect low-carb alternative to regular rice! | Tried and TastyLast weekend I spent Saturday afternoon with my bestie. He casually mentioned this amazing meal he’d had the night before. It peaked my interest so much so that I reached out to the mutual friend who had made the deliciousness and almost immediately she responded with the recipe. A few days later I tried it. Loved it. Sharing it now with you. Seriously people this ‘rice’ is amazing. The PERFECT low carb alternative to rice. Maybe I’m late to the party and everyone already knows about this awesomeness… but it’s brand new to me and I’m loving it! Happy to share it with you, I know you will love it too :)

Riced Cauliflower

Course: Side Dish
Cuisine: American
Keyword: Riced Cauliflower
Prep Time: 12 minutes
Cook Time: 20 minutes
Total Time: 32 minutes
Servings: 4
Calories: 176 kcal
Author: Yvonne

This Riced Cauliflower is a great low-carb alternative to rice!



  • 1 head of cauliflower grated
  • 1 sweet onion minced
  • 1 tbsp. fresh dill chopped
  • 2 tbsp. fresh parsley chopped
  • 1 tsp. fresh mint chopped
  • 4 tbsp. extra virgin olive oil
  • Salt and Pepper
  • 1 lemon juiced


  1. Heat olive oil in a large frying pan on med/high heat. Saute onions until translucent.
  2. Turn to medium heat and add cauliflower (add several pats of butter, if desired). Mix in herbs, salt, and pepper. Saute 10-20 minutes until cauliflower is the right texture; stirring often.
  3. It is important not to overcook the 'rice' (under-cook rather than overcook, otherwise it will become mushy). Remove from pan and squeeze 1/2 - 1 lemon over top.
  4. Stir. Serve.

Recipe Notes

[My 2 Cents]
The easiest way I found (and a tip from Natasha) is to grate the cauliflower in a food processor until broken down into rice-sized pieces. This was super simple and worked perfectly. If you don't have a food processor, another option would be to grate it on a cheese grater. *Only grate the actual cauliflower. Discard the leaves and the stem.

Adapted from My friend, Natasha W

Nutrition Facts
Riced Cauliflower
Amount Per Serving
Calories 176 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Sodium 22mg1%
Potassium 283mg8%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 5g6%
Protein 1g2%
Vitamin A 960IU19%
Vitamin C 44.6mg54%
Calcium 50mg5%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.
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3 comments about “Riced Cauliflower

  1. Josie

    Delicious! I am always looking for more cauliflower recipes to follow my “Plant Paradox” diet. I was bored with the same old roasted cauliflower and broccoli so I was searching recipes. I am so glad to find this one. The fresh herbs are just the right touch and the lemon juice puts it over the top. I see other recipes with cauliflower on your site that I will try next!

    1. Yvonne

      Yes!!! This is one that I make again and again, it’s a favorite for sure! Thanks for checking it out!

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