Cauliflower Rice

If you like rice but want to avoid the extra carbs, try cauliflower rice. Check out the recipe below. The nutrition profile is a lot better than regular rice. You can also add less olive oil, if you want even less calories.

Cauliflower Rice (140 calories)

Serving Size-1 Cup.

Nutrition Profile

  • Protein-3 g
  • Sugar-4 g
  • Total Carbs- 10 g
  • Dietary Fiber-3 g
  • Fats-11 g


  • 1 large head cauliflower, separated into 1-inch florets

  • 3 tablespoons olive oil

  • 1 medium onion, finely diced

  • 1 tsp Salt

  • black pepper to taste

  • 2 tbs fresh parsley leaves, finely chopped

  • Juice of 1/2 lemon


  • Trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, break up the florets into a food processor and pulse until couscous-like.
  • Heat the oil in a large skillet over medium-high heat. Add the onions, and stir to coat. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes. Add the cauliflower, and stir to combine. Add 1 teaspoon salt and black pepper, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes. Remove from the heat.
  • Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.


8 thoughts on “Cauliflower Rice

  1. Hello, great post on health here, I’m always excited when I see posts that can help me learn more about my health…Cauliflower rice is really easy to cook and the recipes are not so hard to find…it is not like the normal rice I know but I think it wouldn’t be a problem for me as I am really interested in burning fat….Thanks for the detailed explanation

  2. This is different from the normal rice I used to know. The recipes are brief and rich which make it  appears to be very easy. It is good to check new things. The fact that it has less calories makes it superb. As a nutritionist and at the same time a foodie,lols, I’ll love check couliflower rice out. If I get it,it means it is a plus to my recipes. Thanks for sharing.

  3. Hi Dave, great recipe! My fiancée introduced me to cauliflower rice when she started doing the Keto diet, she needed to find low-carb substitutions for a lot of our staple foods, and I got hooked on the stuff! Once I figured out that a lot of my digestive issues were caused by inadvertently carb-loading, I started appreciating foods like this one a lot more. I actually like cauliflower rice more than regular rice now!

    I like this recipe for its simplicity, a little salt and pepper, lemon juice, parsley and onion. That’s an easy to remember and highly effective flavor profile, which is a huge plus for me as I have a tendency to get lost in the kitchen, always trying to over-season everything. My fiancée usually just runs me off and takes over the stuff I’m making before I tragically ruin the flavor.

    I’ll be bookmarking your site, I’m looking forward to seeing more great recipes form The Healthy Goat!

    Great success to you, and I hope you have a wonderful day!


  4. Hi

    This is a healthy food review about cauliflower rice. After reading this article it seems to me that it is a healthy and low calorie food. I really appreciate your details recipe method. I understand it’s recipe now I can make it home by myself. I think those who are health conscious should try this recipe I don’t think it will make anyone disappoint. Thanks for the review.

  5. That’s an awesome article. This is a new stuff for me, I’ll surely try cooking couliflower rice in home, it looks so healthy. 

    Your analysis is very well detailed. All recipe details are clearly understood and ready to apply. Looking forward to have it soon. 

    Thanks a lot for sharing this article. It will be useful for many. 

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