Healthy Cauliflower Rice Recipes

Find healthy, delicious cauliflower rice recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Cauliflower Rice-Stuffed Peppers

Rating: 5 stars
8
Slash the calories and carbs of traditional stuffed peppers by swapping white rice for cauliflower "rice." The riced cauliflower is hearty and won't turn to mush during baking. Use an assortment of red, yellow, orange and green peppers to make an appealing presentation.

Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice

Rating: 4.64 stars
11
Shrimp and rice get a tropical makeover in this healthy 400-calorie dinner. Instead of rice, we've combined riced cauliflower and coconut milk for light coconut rice topped with spicy shrimp and a juicy mango-avocado salsa to cool it all down. Squeeze on some fresh lime juice before digging in to take this easy meal to the next level.

Korean Steak, Kimchi & Cauliflower Rice Bowls

Rating: 4.7 stars
10
Using riced cauliflower as the base of these "grain bowls" is an easy (and tasty!) way to up your vegetable servings. If you've ever wondered how to make those jammy eggs served with ramen, here you go! Let them simmer for 3 minutes more if you prefer a hard-set yolk.

Cuban Cauliflower Rice Bowl

Rating: 5 stars
5
In this riff on a healthy grain bowl recipe we use cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy mojo sauce drizzled on top gives this easy lunch or dinner a Cuban flair.

Shrimp Cauliflower Fried Rice

Rating: 5 stars
5
Cut down on carbs and amp up your veggie servings with this healthy cauliflower fried rice with shrimp, broccoli, bell peppers and garlic. Everything is cooked in one wok or skillet, but in stages, so each element keeps its integrity in the finished dish instead of being all mushed together--it may seem fussy, but it's worth it and actually quite easy. Resist the urge to stir the cauliflower rice right away; letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors. This better-than-takeout healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights.

Greek Cauliflower Rice Bowls with Grilled Chicken

Rating: 4 stars
3
These healthy Mediterranean cauliflower rice bowls topped with feta, olives, veggies and grilled chicken are impressive yet take just 30 minutes to make.

Black Bean-Cauliflower "Rice" Bowl

This aromatic cauliflower rice bowl comes together in minutes and is a simple meal for one. Using frozen riced cauliflower instead of rice keeps the carbs in check--and makes for quicker prep.

Easy Cauliflower Fried Rice

This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don't like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.

Vegan Burrito Bowls with Cauliflower Rice

Rating: 5 stars
2
These meal-prep vegan burrito bowls are healthier and more flavorful than takeout. Make them early in the week for grab-and-go meals when days are busy. We use frozen cauliflower rice, a low-carb substitute for white or brown rice, to cut down on prep time.

Cauliflower Chicken Fried "Rice"

Rating: 4.67 stars
9
Get an extra serving of vegetables and cut back on carbs by replacing rice with riced cauliflower in this healthy chicken fried rice recipe.

Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

Rating: 4.33 stars
3
Chicken breasts on the grill have a smoky flavor that's enhanced with an easy spice rub. We chose flat-leaf parsley in this salad because it has a stronger herbal taste than its sometimes-bitter curly counterpart.

Parmesan-Crusted Cauliflower with White Beans & Tomatoes

This Parmesan-crusted cauliflower makes a flavorful and hearty vegetarian main that is ready in under an hour. A generous amount of cooking spray helps the panko breadcrumb coating on these cauliflower steaks get nice and crispy.
By Breana Lai Killeen, M.P.H., RD
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Inspiration and Ideas

17 Recipes That Start with a Package of Frozen Cauliflower Rice
Utilize the food in your freezer with these frozen cauliflower rice recipes. Swapping in frozen cauliflower rice for brown rice will save you a ton of time in the kitchen and you'll get in an extra serving of vegetables while you're at it. Recipes like Cauliflower Risotto and Korean Steak, Kimchi & Cauliflower Rice Bowls are delicious, filling and perfect for making freezer-friendly meals.

Cauliflower Rice Pilaf

Rating: 5 stars
4

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.