Cauliflower Rice


When cauliflower is pulsed in a food processor, it magically turns into a vegetable that really resembles white rice. In this easy recipe, cauliflower rice is made into an herbed pilaf.

Cook Time:
10 mins
Total Time:
10 mins
4 servings


  • 4 cups cauliflower florets

  • ¼ cup extra-virgin olive oil

  • ½ teaspoon salt

  • 1 cup chopped herbs, such as chives, parsley, cilantro, and/or basil


  1. Pulse cauliflower in a food processor until chopped into rice-size pieces.

  2. Heat oil in a large skillet over medium-high heat. Add cauliflower and salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Remove from heat and stir in herbs.

Nutrition Facts (per serving)

164 Calories
14g Fat
7g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup each
Calories 164
% Daily Value *
Total Carbohydrate 7g 3%
Dietary Fiber 3g 11%
Total Sugars 3g
Protein 3g 6%
Total Fat 14g 18%
Saturated Fat 2g 11%
Vitamin A 131IU 3%
Vitamin C 73mg 81%
Folate 87mcg 22%
Sodium 335mg 15%
Calcium 35mg 3%
Iron 1mg 4%
Magnesium 23mg 6%
Potassium 449mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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