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Grains Be Gone: Cauliflower Rice Nutrition Facts and Simple Recipes


Grains Be Gone: Cauliflower Rice Nutrition Facts and Simple Recipes


Whether you’re looking to cut back on carbs, want to sneak more vegetables into your kid’s favorite meals, or just want to try something new and exciting, replacing regular rice with cauliflower may be for you! It’s healthier and more nutritious, plus – there’s a lot of unique recipes that you can try!

Looking to cut back on carbs? Or maybe you’re trying to trick your kids into eating more vegetables? Look no further than cauliflower. The vegetable – which is technically a flower – is a great low-carb, low-calorie substitute for white rice in a variety of dishes. 

What Is Riced Cauliflower? 

Riced cauliflower is simply that: cauliflower that has been chopped and grated for a rice-like shape. The vegetable naturally has a similar consistency to rice when chopped, making it a perfect replacement for the grain. 

Is Cauliflower Rice Good For You? 

When compared to regular rice, cauliflower is more nutritious and healthier for you. When considering how many carbs are in cauliflower rice,  it provides only 3 grams of net carbs per cup, which is 18 times less than the same amount of rice. 

Taking a look at overall cauliflower rice nutrition facts. A serving of the vegetable contains: 

  • 25 calories 
  • 0 grams of fat 
  • 5 grams of carbohydrates 
  • 2 grams of dietary fiber 
  • 2 grams of sugar
  • 2 grams of protein
  • 30 milligrams of sodium

This is significantly lower in calories and carbs when compared to a serving of white rice: 

  • 204 calories
  • 0.45 grams of  fat
  • 43.44 grams of carbohydrates 
  • 0.6 grams of fiber 
  • .06  grams of sugar 
  • 4.26  grams of protein
  • 3 milligrams of sodium 

How to Make Cauliflower Rice 

While cauliflower rice is relatively easy to find in your local grocery store’s freezer aisle, a cheaper and fresher option is to make it at home. This method from the minimalist baker is an easy way to turn the veggie into a rice consistency. 


  • One large head of cauliflower


  1. Wash and thoroughly dry cauliflower
  2. Remove all greens.
  3. If using a box grater, cut the cauliflower into chunks and use the medium-sized holes to grate. If using a food processor, cut the cauliflower into smaller pieces and use the grater attachment to grate  
  4. Transfer to a clean towel or paper towel and press to remove any excess moisture. 

 Five Easy and Delicious Cauliflower Rice Dishes 

What Is Riced Cauliflower? 

1. Cauliflower Fried Rice

One of the most tried and true rice recipes is fried rice – simple to make and full of delicious vegetables. This recipe from Once Upon a Chef is an easy and delicious take on the popular rice dish.  


  • 2 large eggs, beaten
  • 1 cup of chopped scallions
  • 3 cloves of minced garlic 
  • 1 tablespoon of chopped ginger 
  • 2 pounds of riced cauliflower
  • 5 tablespoons of soy sauce
  • ¼ teaspoons of crushed red pepper 
  • 1 teaspoon of sugar
  • 1 cup of frozen peas and carrots 
  • 1 teaspoon of rice vinegar 
  • 1 teaspoon of sesame seed oil 
  • ¼ cup of chopped cashews or peanuts 
  • ¼ teaspoon of salt 
  • 3 tablespoons of vegetable oil 


  1. Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. 
  2. Add the eggs and a pinch of salt, and scramble until the eggs are cooked.
  3. Transfer to a small plate and set aside. Wipe the pan clean.
  4. Add vegetable oil to the pan and set over medium heat. 
  5. Add the garlic, and ginger and cook, stirring often until softened but not browned, 3 to 4 minutes. 
  6. Add the cauliflower rice, soy sauce, red pepper flakes, sugar, and 1/4 teaspoon salt. 
  7. Cook, stirring often, for about 3 minutes. 
  8. Add the peas and carrots and continue cooking until the vegetables are warmed through, a few minutes. 
  9. Stir in the rice vinegar, sesame oil, scallions, nuts, and eggs. 
  10. Serve immediately. 

2. Parmesan Cauliflower Rice Skillet

Looking for something a little more indulgent? This parmesan cauliflower rice dish from Eat Well 101 is cheesy, delicious, and healthy!


  • Premade cauliflower rice
  • ½ a chopped white onion 
  • 2 cloves of minced garlic 
  • 2 ounces of finely grated fresh Parmesan cheese 
  • 2 tablespoons of vegetable stock
  • The juice of 1/2 a lemon  
  • 1 teaspoon of red chili pepper flakes 
  • 2 tablespoons of unsalted butter 
  • Fresh chopped parsley – to taste 


  1. In a medium skillet, melt the butter. 
  2. Add the garlic and onion and fry for 1 minute until fragrant — be careful not to let it burn.
  3. Add the riced cauliflower to the skillet and stir for 1 minute.
  4. Add in the vegetable stock, about half the parsley, and lemon zest. 
  5. Cook for 1 minute to reduce juices, then add the lemon juice and parmesan cheese.
  6. Stir in the remaining parsley. 
  7. Serve the Parmesan Cauliflower Rice with fresh cracked black pepper, red chili pepper flakes, and more parmesan.  

3. Mediterranean Cauliflower Rice

Take your tastebuds on vacation with this simple, healthy dish from Cookie + Kate, inspired by the flavors of the Mediterranean. 


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


  1. Toast the almonds in a skillet until they’re lightly golden and fragrant. Transfer them to a bowl. 
  2. Warm the olive oil and cook the garlic briefly. 
  3. Add the cauliflower rice. Stir every minute or so until it’s warmed through
  4. Remove the skillet from the heat. Add the toasted almonds, fresh parsley, and lemon juice. 
  5. Stir together. 

4. Cilantro Lime Cauliflower Rice

Grains Be Gone: Cauliflower Rice Nutrition Facts and Simple Recipes

If you’re looking for something with a Southwest flair, this cilantro lime cauliflower rice from Feel Good Foodie is a perfect addition for your next taco night.  


  • Riced cauliflower
  • 1 tablespoon of extra-virgin olive oil
  • 1 minced garlic clove 
  • 1 diced small onion 
  • ½ teaspoon of salt
  • ½ teaspoon of pepper
  • Juice of 1 lime
  • 2-3 tablespoons fresh chopped cilantro


  1. In a large skillet over medium heat, heat the olive oil, then add the onions and garlic.
  2. Cook until soft and translucent, about 5-7 minutes.
  3. Add the cauliflower rice and stir to combine. 
  4. Season with salt and pepper and continue to cook for three to five minutes, stirring frequently until the cauliflower softens. 
  5. Remove from heat and transfer to a large serving bowl. 
  6. Add lime juice and fresh cilantro and toss gently to combine. Serve warm.

5. Vegan Birthday Cake Shake 

Okay, don’t roll your eyes just yet. This delicious shake from plant milk company JOI is the perfect way to sneak cauliflower into your kid’s diet. Plus, using frozen cauliflower instead of ice makes the drink creamier. 


  • 1 cup of JOI cashew milk concentrate 
  • ¼ cup of cashew butter
  • 2 tablespoons of instant vanilla pudding
  • ½ cup of frozen cauliflower rice 
  • The juice of ½ lemon
  • 2 teaspoons of agave syrup  
  • ¼ cup of sprinkles


  1. In a blender, combine all ingredients except the sprinkles. 
  2. Blend for one minute on high until the shake is smooth and creamy.
  3. Stir in sprinkles and serve! 

Whether you’re looking to cut back on carbs, want to sneak more vegetables into your kid’s favorite meals, or just want to try something new and exciting, replacing regular rice with cauliflower may be for you! It’s healthier and more nutritious, plus – there’s a lot of unique recipes that you can try!

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