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Cauliflower rice is a healthy yet tasty substitute for real rice. Check out all our favorite riced cauliflower recipes here for some yummy goodness.

Make your diet carb-free with these insane riced cauliflower recipes

Carbs are amazing . . . except when you’re on a diet. Then they can be everywhere, making it nearly impossible to find healthy food options. Most recipes use rice or pasta as a base, and there’s only so many times you can eat vegetables before you run out of recipe ideas. 

But there’s a great solution that both tastes amazing and scratches the itch for carbs after so many days without: riced cauliflower. This broccoli-impersonator is able to be ground down into a delicious rice equivalent, allowing you to make your favorite meals without the extra calories. 

Luckily, we searched through the internet to find the best riced cauliflower recipes to help get you started. Grab your rice cookers and let’s get cooking! 

Mediterranean Cauliflower Rice

This first addition to our list of delicious riced cauliflower recipes has a great, bold flavor that’s easy to make and amazing to eat! 


  • 1 medium-to-large head cauliflower or 16 ounces store-bought cauliflower rice
  • ½ cup sliced almonds
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, pressed or minced
  • Pinch of red pepper flakes (omit if sensitive to spice)
  • ¼ teaspoon fine sea salt
  • ½ cup chopped flat-leaf parsley
  • 1 tablespoon lemon juice
  • Freshly ground black pepper, to taste


  1. If you’re working with a head of cauliflower, cut it into medium chunks and discard the core. Working in batches, pulse the chunks in a food processor with the S-blade until they’re broken into tiny pieces, just bigger than couscous. 
  2. Wrap the cauliflower rice in a clean tea towel or paper towels, twist, and squeeze as much water as possible from the rice – you might be surprised by how much water you can wring out.
  3. Toast the almonds in a large skillet over medium heat, stirring frequently, until they’re fragrant and starting to turn golden on the edges, about three to five minutes. Transfer the toasted almonds to a bowl to cool.
  4. Return the skillet to the heat and add the olive oil & garlic. Cook while stirring until the garlic is fragrant, about ten to twenty seconds. Add the cauliflower rice, red pepper flakes and salt, and stir to combine. Cook, stirring just every minute or so, until the cauliflower rice is hot and turning golden in places, about six to ten minutes.
  5. Remove the skillet from the heat. Stir in the toasted almonds, parsley and lemon juice. Season to taste with salt and pepper, and serve warm.

Parmesan Cauliflower Rice Skillet 

Want a delicious base for your meals that doesn’t pack on the carbs? This next addition to our list of riced cauliflower recipes is for you! 


  1. 1 cauliflower, grated
  2. 1/2 white onion, chopped
  3. 2 cloves garlic, minced
  4. 2 oz fresh Parmesan, finely grated
  5. 2 tablespoons vegetable stock
  6. Juice of 1/2 lemon (+ zest, if you like)
  7. 1 teaspoon Red chili pepper flakes, optional
  8. 2 tablespoons unsalted butter divided
  9. Fresh parsley, chopped


  1. To make the parmesan cauliflower rice: In a medium skillet, melt 2 tablespoons of butter. Fry the garlic and onion for 1 minute until fragrant — be careful not to burn.
  2. Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter. Cook, stirring regularly for 1 minute.
  3. Stir in the 2 tablespoons vegetable stock, about half the parsley, and lemon zest (if using). Cook for one minute to reduce juices then add the lemon juice and parmesan cheese.
  4.  Adjust seasoning as needed. Stir in the remaining parsley. Serve with fresh cracked black pepper, red chili pepper flakes, and more parmesan. Enjoy!

Cauliflower Fried Rice 

This last addition to our list of amazing riced cauliflower recipes will have you keeping the take out menus in the drawer


  • 1 medium head, about 24 oz cauliflower, rinsed
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 tbsp soy sauce, or more to taste


  1. Remove the core and let the cauliflower dry completely.
  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  4. Heat a large saute pan or wok over medium heat and spray with oil.
  5. Add the eggs and cook, turning a few times until set – set aside.
  6. Add the sesame oil and saute onions, scallion whites, peas, carrots, and garlic about three to four minutes or until soft. Raise the heat to medium-high.
  7. Add the cauliflower “rice” to the saucepan along with soy sauce. Mix, cover and cook approximately five to six minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  8.  Add the egg, and then remove from heat and mix in scallion greens.

Have any other delicious riced cauliflower recipes? Drop them below in the comments to keep the rice cooker hot! 

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