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5 Tasty Twists on Cauliflower Rice

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Not only is cauliflower rice an incredibly versatile ingredient, but it packs a powerful punch of fiber, vitamin A, and vitamin C for very few calories—so basically the perfect combo. A cup of raw cauliflower rice will only set you back about 25 calories, and you can buy it prepared in "rice" form or easily whip some up at home. All you have to do is pulse cauliflower florets in a food processor until it resembles rice.

Next up, decide whether to use your cauliflower rice in its raw form, or lightly sauté it to make it a bit softer. (You can even freeze it for future use, making it perfect for make-ahead meals.) Once that's ready, you can quickly whip together healthy, completely customizable meals in no time. Try one of these five delicious recipes the next time you're craving a delicious, healthy meal that that doesn't take forever to get on the table. (Looking for more easy meal ideas? These one-dish dinner recipes make for easy cooking and cleanup.)




This easily adaptable recipe makes a great weeknight go-to.
Serves 2


  • 2 tablespoons sesame oil, divided
  • 1/2 pound boneless, skinless chicken thighs, cut into cubes
  • 2 cups broccoli florets
  • 2 cups snow peas, trimmed
  • 2 cups prepared cauliflower rice
  • 2 tablespoons crushed peanuts
  • low-sodium soy sauce


  1. Heat 1 tablespoon oil in a large skillet. Add chicken and cook until opaque and beginning to brown. Remove from pan and set aside. Wipe skillet clean.
  2. Add remaining oil to skillet and sauté broccoli and snow peas until bright green and soft. Add chicken and cauliflower rice. Stir until well combined.
  3. Divide stir-fry between two dishes. Garnish each with crushed peanuts and season with soy sauce.


Burrito Bowl

Try this fun twist on Taco Tuesday and sneak in some extra veggies.
Serves 2


  • 1 tablespoon sunflower or canola oil
  • 2 cups cauliflower rice
  • 1 15-ounce can black beans, rinsed and drained
  • 1/2 cup cooked corn kernels
  • 1/2 teaspoon each cumin and chili powder
  • 1 cup shredded romaine lettuce
  • 1/4 cup low-sodium salsa
  • 1/2 avocado, sliced
  • 1/4 cup plain Greek yogurt


  1. In a large skillet, heat oil and add cauliflower rice, beans, corn, and spices. Cook until warmed through.
  2. Divide between two bowls. Top each with romaine, salsa, avocado, and yogurt.


Mediterranean Salad

This lower-carb take on a grain salad is a delicious way to do Meatless Monday lunch.
Serves 2


  • 4 cups arugula
  • 1 cup cauliflower rice
  • 1/4 cup olives
  • 1 cup mixed roasted eggplant, zucchini, and/or pepper
  • 1/4 cup feta cheese
  • 1 cup cooked lentils
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • salt and pepper to taste
  • 2 hard-boiled eggs, halved (optional)


  1. Combine arugula, cauliflower rice, olives, roasted vegetables, feta, and lentils in a large bowl. Toss well with oil and vinegar to coat. Season with salt and pepper.
  2. Divide salad between two dishes. Top each with a hard-boiled egg.


Caprese Pizza

This recipe makes one large or two small pizzas. Customize with your favorite toppings.
Serves 2


  • 2 cups prepared cauliflower rice
  • 1/2 cup shredded mozzarella, divided
  • 1/4 cup parmesan cheese
  • 1 egg and 2 egg whites, beaten
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon red chili flakes (optional)
  • 1 tomato, slices
  • 1/2 cup fresh basil leaves, torn


  1. Preheat oven to 400°F. Line baking sheet with parchment paper.
  2. Mix cauliflower, cheese, egg, and spices in a large bowl to make crust batter.
  3. Spread batter into a round shape on parchment-lined baking sheet.
  4. Bake for 20 minutes.
  5. Top pizza with tomato, remaining mozzarella, and basil leaves. Cook for another 5 to 10 minutes.


Secret-Ingredient Chocolate Peanut Butter Smoothie

We swear you can't even taste the cauliflower in this sweet recipe.
Serves 1


  • 1 cup plain coconut water
  • 1 small or half a large frozen banana
  • 1/2 cup frozen cauliflower rice
  • 1 tablespoon cocoa powder
  • 1 tablespoon peanut butter powder (or regular peanut butter)
  • 1 scoop protein powder
  • 1 large handful spinach
  • 1 cup ice


  1. Blend ingredients until smooth.
  2. Pour into glass and enjoy.


Jessica Cording, MS, RD, CDN

Jessica Cording is a registered dietitian and wellness writer with a passion for helping others experience a happier, calmer life through drama-free healthy eating.  More →

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