Cauliflower Rice Pilaf

Cauliflower Rice Pilaf

2 Reviews
From: EatingWell Magazine, January/February 2017

You'll slash 131 calories and 19 grams carbohydrate when you trade in your brown rice for finely chopped cauliflower in this healthy cauliflower rice recipe. For an even faster rice pilaf, use 4 cups of purchased cauliflower rice instead of making your own. Look for it near other fresh or frozen prepared vegetables.

Ingredients 6 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 6 cups cauliflower florets (about 1 head)
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ teaspoon salt
  • ¼ cup toasted sliced almonds
  • ¼ cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil
  • 2 teaspoons lemon zest


  • Prep

  • Ready In

  1. Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces.
  2. Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add the cauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes. Remove from heat. Stir in almonds, herbs and lemon zest.
  • To make ahead: Refrigerate raw cauliflower "rice" (Step 1) for up to 3 days.

Nutrition information

  • Serving size: ⅔ cup each
  • Per serving: 114 calories; 9 g fat(1 g sat); 3 g fiber; 7 g carbohydrates; 3 g protein; 65 mcg folate; 0 mg cholesterol; 2 g sugars; 0 g added sugars; 110 IU vitamin A; 54 mg vitamin C; 39 mg calcium; 1 mg iron; 227 mg sodium; 361 mg potassium
  • Nutrition Bonus: Vitamin C (90% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable, 2 fat

Reviews 2

June 21, 2017
profile image
By: Sharmin Sampat
It sure is a good divergent from the good-ol rice. Simple and healthy recipe!
January 13, 2017
profile image
By: Lisa Valente
I'm still going to eat real rice, but this cauliflower rice pilaf is an awesome way to get more veggies!
More Reviews