Toasted Cauliflower "Rice"

Last updated: June 2021

Looking for a delicious side dish that's low in carbs? This cauliflower "rice" makes the perfect accompaniment to stir-fry, grilled meats or fish, and any place you'd normally eat rice. Adjust the flavors a bit to put a Mexican spin on it with cilantro and lime for a burrito bowl or add lemon and dill to pair it with grilled salmon.


  • 1/2 tablespoon avocado oil
  • 1/2 white onion, diced
  • 6 oz baby bella mushrooms, sliced
  • 1 large head cauliflower (6-7" diameter)
  • 1/4 tsp garlic powder
  • 1/2 tsp salt

Makes 6


  1. Cut cauliflower into florets. Place in food processor and pulse until cauliflower is the consistency of a fine rice.
  2. In a large skillet over medium-high heat add oil, onions and sliced mushrooms and saute for 2-3 minutes.
  3. Turn up heat to high and add cauliflower, garlic powder and salt to mixture.
  4. Toast cauliflower, stirring frequently, for 5-7 minutes or until golden and tender but not mushy.
  5. Remove from heat and serve hot.

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Nutrition facts

Serves 6

  • calories: 48
  • calories from fat: 3
  • cholesterol: 0mg
  • dietary fiber: 4.2g
  • potassium: 580mg
  • protein: 3.6g
  • sodium: 238mg
  • sugars: 4.3g
  • total carbohydrates: 9.9g
  • total fat: 1.4g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

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