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.

Carolyn Casner
Source: EatingWell Magazine, January/February 2017


Ingredient Checklist


Instructions Checklist
  • Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces.

  • 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 Facts

114 calories; protein 3g 6% DV; carbohydrates 6.7g 2% DV; exchange other carbs 0.5; dietary fiber 2.8g 11% DV; sugars 2.3g; fat 9.2g 14% DV; saturated fat 1.3g 6% DV; cholesterolmg; vitamin a iu 109.6IU 2% DV; vitamin c 54.4mg 91% DV; folate 64.7mcg 16% DV; calcium 39.3mg 4% DV; iron 0.7mg 4% DV; magnesium 27.6mg 10% DV; potassium 360.8mg 10% DV; sodium 226.6mg 9% DV.

Reviews (2)

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4 Ratings
  • 5 star values: 4
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
It sure is a good divergent from the good-ol rice. Simple and healthy recipe! Read More
Rating: 5 stars
I'm still going to eat real rice but this cauliflower rice pilaf is an awesome way to get more veggies! Read More