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Cauliflower Rice

Who knew one of my favorite vegetables (that admittedly I don’t eat enough of) could be used in so many different ways and in so many different recipes!?

Course: Side Dish
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 97 kcal
Author: Jillee


  • 1 head of cauliflower
  • 2 tbsp olive oil


  1. Start by cutting the stem off the cauliflower and then chop the crown into smaller pieces.
  2. Use a blender/food processor or a cheese grater to “rice” the cauliflower.

The oven method.

  1. Spread your cauliflower out in single layer on a cookie sheet. Bake at 475 for 15-20 minutes, flipping the cauliflower one time.

The microwave method.

  1. Put your cauliflower in a microwave safe dish and cover. Microwave for 2-3 minutes.

The stove method.

  1. Heat a couple tablespoons of olive oil (coconut oil would be great too) in a pan and add the cauliflower.
  2. Sautée the cauliflower until it dries out a bit and has golden brown edges.
Nutrition Facts
Cauliflower Rice
Amount Per Serving (4 people)
Calories 97 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 43mg 2%
Potassium 429mg 12%
Total Carbohydrates 7g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 2g 4%
Vitamin C 84%
Calcium 3.2%
Iron 3.4%
* Percent Daily Values are based on a 2000 calorie diet.