Skip to Accessibility Tools Skip to Content Skip to Footer
Pork chops and cauliflower rice

Pork Chops and Cauliflower Rice

Substitute cauliflower for rice in this dish.


  • 4 pork chops
  • 2 eggs
  • 3 cups cauliflower heads
  • 1 tsp. olive oil
  • 1/4 cup whole wheat bread crumbs
  • 1/2 cup parmesan cheese
  • salt and pepper to taste
  • 1/2 tsp. oregano
  • 1/2 tsp. basil
  • 2 garlic cloves

Makes 4 servings


  1. Using a meat tenderizer, pound pork chops until they are flattened out to half their original height.
  2. Add salt, pepper, and crushed garlic cloves to cauliflower and roast on a cookie sheet for 15 minutes at 325 Fahrenheit.
  3. Add 1 tbs. olive oil to a medium-sized frying pan. Crumble the cauliflower and place in frying pan.
  4. Add 2 tbs. parmesan cheese and 1 egg to the cauliflower in the frying pan and pan fry until cheese is melted.
  5. Crack an egg into a shallow bowl and mix until the yolk and egg whites are mixed together.
  6. Add whole wheat bread crumbs to a plate.
  7. Dip each pork chop into the egg mixture, then into the bread crumbs.
  8. Pan fry each pork chop in olive oil for 10-15 minutes, flipping when it is halfway cooked.
  9. Add pork chops and cauliflower rice to each plate and serve.

Did you know cauliflower is low in carbohydrates? Read more about the health benefits of cauliflower in this article.

Nutrition facts

Per Serving

calories: 328

calories from fat: 203

fat: 22.6g

saturated fat: 8.1g

cholesterol: 110mg

sodium: 143mg

potassium: 534mg

carbohydrates: 9.1g

dietary fiber: 2.3g

sugars: 2.3g

protein: 21.8g

Photograph by Christina Saschin. All rights reserved. Used with permission.
Disclaimer: cannot guarantee a recipe that has been scaled to make a different number of servings from the original.