cauliflower rice dishes

6 Different cauliflower rice dishes Leave a comment

6 Different cauliflower rice dishes

Cauliflower as a vegetable has many nutrition and health benefits. It helps to reduce inflammation and save the body from many chronic diseases. It also prevents the formation of any kind of cancer. It is a very good source of anti- oxidants.

Cauliflower rice has been discovered as the new age low carbohydrate diet recipe.

One cup of cauliflower rice has 3 g of carbohydrate whereas one cup of long grains of normal rice has approximately 56 g of carbohydrate.

It means that normal rice has 18 times more carbohydrate than normal rice. The taste of normal rice is blend not nutty whereas cauliflower rice might taste a little nutty and have a bitter taste.

Before we could talk about the recipe and more about the dishes we can make out of cauliflower rice, let’s know how cauliflower rice is made.

Nutritional value of cauliflower

  • Calories: 27
  • Protein: 2 g
  • Fat: less than 1 g
  • Carbohydrate: 5 g
  • Fiber: 2 g

Recipe of cauliflower rice

  • Preparation time: 10 minutes
  • Cooking time: 5 minutes
  • Serving: 4 people

Ingredients used:

  • 1 medium cauliflower
  • 1 teaspoon olive oil
  • 1/2 cup sliced green onions
  • 1/2 lemon’s juice
  • 1 teaspoon salt
  • 1 pinch of black paper


1.      For hygiene purposes wash the cauliflower and pat dry it until it is fully dried.

2.      When the cauliflower is fully dried, cut it into small pieces and remove the green leaves from it.

3.      Put the pieces of cauliflower in a food processor and grind it until it has a texture of rice. Don’t over grind it because it will get mushy.

4.      And you are done with cauliflower rice. You can use it as a side dish.

5.      But it’s better that you cook the cauliflower rice a bit and season it to remove the bitter and raw flavor of cauliflower.

6.      Add one teaspoon of olive oil in the pan.

7.      Add green onion, salt and black pepper to the oil.

8.      Add cauliflower rice and sauté for a little while.

9.      In 3-5 minutes cauliflower rice will be ready. Add a little lemon juice to remove the bitterness completely.

It is true that just cauliflower rice can become a boring dish so there can be some variation with it, which can be healthy.

Some of the six easy dishes to keep you healthy are:

1.     Cauliflower Turmeric Rice

The cauliflower rice dish is an easiest way to change the flavor of the rice with a touch of spice in your way. It can also serve as a light and quick snack. It can be served with yogurt sauce. The recipe of the sauce and rice are below.

Serves: 3-4


  • 2 cups of cauliflower rice
  • 2 teaspoons of coconut oil or olive oil
  • 1/2 cup onion and green onion
  • 1 carrot, properly sliced
  • 1 bunch of finely chopped broccoli
  • 1/2 cup cooked chickpeas
  • 1 teaspoon curry powder or maggi masala
  • 1/4 teaspoon turmeric
  • 2 teaspoons of fresh lime juice
  • 2 teaspoons of fresh lime juice
  • Red pepper flakes or chili powder as needed
  • 1/2 cup cilantro
  • Salt
  • Pinch of black pepper

For yogurt sauce:

  • 1 cup yogurt
  • 2 teaspoon fresh lime juice
  • 1 teaspoon cardamom
  • 1/2 teaspoon salt
  • A pinch of black pepper


1  To make the yogurt sauce- in a bowl, mix together the yogurt, lime juice, salt and black paper. And it is done.

2  Let the oil heat in a non- stick pan over medium heat. First add the onion, then carrot and broccoli.

3 Add salt and black pepper. Let the onion and broccoli cook for 7 to 9 minutes until the onion turns a little brown.

4 Add curry powder or maggi masala and turmeric. Add lime juice as well.

5 Then add cauliflower rice and green onions.

6 Cook for at least 5 minutes and until then keep stirring.

7  Garnish it with cashews, red pepper flakes and cilantro.

8 Serve it hot with the yogurt sauce.

2.      Spicy cauliflower rice couscous

Couscous is a type of pasta which originally belongs to North America. It is made from semolina flour.

There are tiny balls which are fried or baked and are made from semolina balls. This is also the easiest dish but takes a little more time. But to make it healthier, the substitute to semolina could be cauliflower rice.

Recipe is down below.

Serves: 2-3


  • 3 cups of cauliflower rice
  • 1 tablespoon either coconut or olive oil
  • 1/4 cup roasted and chopped hazelnuts
  • 2 tablespoons of roasted pine nuts
  • 1/2 teaspoon dried orange peel
  • 1/2 teaspoon dried cilantro leaves
  • 1/2 teaspoon red chili flakes
  • 2 tablespoons of currants
  • 1 cup chickpeas
  • Few fresh cilantros

For Sauce:

  • 1/2 cup coconut milk
  • 1/4 teaspoon turmeric
  • 1 teaspoon curry powder or maggi masala
  • A pinch of cinnamon
  • Salt


1  Before making sauce or couscous, roast hazelnuts, pine nuts and chickpeas.

2  Start making your sauce by mixing coconut milk, turmeric, curry powder or maggi masala and a pinch of salt.

3   Heat oil in a larger pan on medium heat.

4     Add cauliflower rice and pinch of salt. Let it toast for a minute or two until a few pieces turn golden brown. Be careful to not overcook the rice as it may become mushy.

5    Add hazelnuts, pine nuts and chickpeas to the cauliflower sauté.

6  Cook until there is an evident fragrance and close the heat.

7   Add half of the sauce to the cauliflower mixture and garnish it with fresh cilantros.

8  Serve the rest of the sauce with the fresh and hot cauliflower couscous.

3.      Cauliflower rice casserole

Cauliflower rice casserole is a Mexican dish which is easy to make.

It can be made a healthy dish if you don’t use cheese in it and instead there is use of as much vegetables you can add. Especially for vegetarians, it has all sources of nutrition properties, Vegetarians can omit the eggs from the dish. The recipe is down below.

Serves: 4


  • 1 tablespoon olive or coconut oil
  • 1 sliced red onion
  • 1 sliced bell pepper
  • 1 sliced jalapeno with all the pith and seeds removed
  • 1 teaspoon of ground cumin
  • 1 teaspoon chili powder
  • Pinch of chili flakes
  • 2-3 chopped tomatoes
  • One and a half teaspoons of salt
  • 4 cups of cauliflower rice
  • 3 beaten eggs


1    Preheat the oven to 350ºF. If you don’t have an oven, preheat the oven for five minutes. Heat the olive oil in a deep pan.

2       Sauté onion, bell pepper and jalapeno until they are little tender, for about ten minutes.

3     Add garlic, cumin, chili powder and chili flakes and stir for a minute.

4   Add tomatoes, salt and cauliflower rice and mix it well.

5   Once the tomatoes are a little simmering, lower the heat and cover the pan.

6      After about 8-10 minutes, turn off the heat and stir the vegetables.

7      Add the beaten eggs and mix it well.

8       Place the pan in the oven or microwave for at least 30 minutes.

9    Casserole will be done once you notice that eggs are cooked.

10    Let the casserole rest for ten minutes.

11       Serve it hot.

4.      Cauliflower crust pizza

To avoid the guilt of having an unhealthy pizza with all purpose flour and cheese, it is better to shift to a healthy source.

 Cauliflower crust pizza might be a little tedious recipe, but is totally worth it. The crust is made up of cauliflower dough and you can add the toppings of your choice.

Cheese can be an option considering your diet plan.

Serves: 4


  • 8 cups of cauliflower rice
  • 1 beaten egg
  • 1/3 cup soft goat cheese
  • 1 teaspoon dried oregano
  • Pinch of salt
  • Sliced tomato
  • Sliced onion
  • Sliced capsicum


1  Boil the cauliflower rice until it is mushy.

2      Transfer the rice to a dishtowel. Wrap it up and twist it so that all the moisture or water is squeezed out.

3       In a large bowl, add squeezed out rice, beaten egg and goat cheese and oregano. Mix it until it forms dough. It might not be like any other pizza dough but it will hold together.

4       Place a parchment paper and press the dough until it forms a crust. You must keep the dough a little thick and the edges a little higher to give the crust effect.

5      Bake the dough for about 30-35 minutes at 400F, until the crust is dry and golden.

6       Flip the crust and bake again for 10- 15 minutes until the other side is also dry.

7       Add sauce, tomato, onion, capsicum and put it in the oven on 400F. Bake for 5-10 minutes.

8        Slice it and serve it warm.

5.     Chicken and cauliflower soup

Many times, when we get sick, it is important for us to have a delicious as well as low carb soup.

Chicken and cauliflower soup is made in such a way that it doesn’t increase your weight and also keeps you healthy.

If you are a vegetarian, you can also skip adding the chicken in it and instead you can add more mushrooms.


  • 1.5 cup of cauliflower rice
  • 4 teaspoons of olive or coconut oil
  • Slices of Skinless chicken thighs
  • 1/2 teaspoon roasted sesame
  • 1/4 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 sliced white mushrooms
  • 1 sliced green onion
  • 1 tablespoon chopped ginger
  • 2 teaspoons chopped garlic
  • 2 teaspoons of chopped jalapeno
  • 1 thinly sliced carrot
  • 1 chicken broth
  • 1 tablespoon soy sauce
  • 1/4 cup chopped basil
  • 1/4 cup chopped cilantro
  • Lime wedges as desired


1        In a pan heat 2 spoon of coconut or olive oil on medium to high heat.

2       Add chicken with sesame oil. Add salt and black pepper.

3      Cook for 6-8 minutes until the chicken turns brown.

4       Reduce heat to medium. Add to more spoons of oil.

5       Add mushrooms, salt and let it cook for 4-5 minutes.

6       Stir it occasionally. Let the mushrooms turn brown.

7      Add onion, ginger, jalapeno and carrots in another pan to cook for 2 to 3 minutes. Cook it until it softens.

8      Stir the broth and heat to boil. Add cauliflower rice.

10      Let it cook for 6 to 8 minutes. When the cauliflower is tender add a little soy sauce.

11      Garnish with basil and cilantro.

12        Serve it hot.

6.     Cauliflower rice burrito

Burrito is also a Mexican dish which includes the dough of fried vegetables with lots of sauce.

Generally burrito could be an unhealthy dish because of the filling in the burrito. But it can be made delicious by substituting the filling into cauliflower rice.


  • 2 cups of Cauliflower rice
  • 2 Burrito sheet
  • 1 Sliced carrot
  • 1 Sliced cabbage
  • 1 teaspoon of Soy sauce
  • 1/2 teaspoon red chili flakes
  • 1/2 teaspoon oregano
  • 1 teaspoon salt


1       Take a bowl and add cauliflower rice.

2        Add carrots, cabbage in it.

3      Add the seasoning such as red chili flakes, oregano and salt.

4      Add soy sauce for extra taste.

5        Spread the sheet and add the cauliflower rice mixture on it.

6        Fold the sheet in the shape of a burrito.

7     Heat the burrito in a microwave for a minute or two.

8        Serve it hot.

These dishes not only change the taste buds from the diet food but also help the body to function normally. Cauliflower has such high health benefits, it can be used in many dishes. It just depends on how it is made.

It is to be remembered that any time you have to make something, try to change it with a substitute which is healthier and can help you reduce weight or keep it in a keto diet.

These six dishes described above not are the perfect variation from different cuisines. Some are easier to make while some take a little bit of time but all the recipes have been described in an easiest manner for easy to make purpose.

This advice is general and has not taken into account your objectives, financial situation, or needs. where to buy cialis over the counter in malaysia It is not personal advice.

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