Garlic Herb Cauliflower Rice
25 min
|
easy
|
gluten-free,
lactose-free,
low-fat,
Mediterranean diet,
paleo-friendly,
vegan
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 15 min | 10 min | 25 min |
Introduction
This garlic herb cauliflower rice is a light, flavorful side that tastes indulgent but totally fits a clean eating lifestyle.
It’s naturally low carb, keto, and gluten free, so it’s perfect for weeknight dinners or meal prep lunches.
Fresh parsley, plenty of garlic, and a squeeze of lemon make this simple vegetable side feel bright, cozy, and satisfying.
Ingredients (4 servings)
Ingredients
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How to Make Garlic Herb Cauliflower Rice
-
Prepare the cauliflower
Remove the outer leaves from the cauliflower and cut it into quarters through the core.
Slice out the tough core, then break or cut the quarters into large florets.
Rinse the florets and pat them very dry with a clean kitchen towel.
-
Rice the cauliflower
Working in batches, pulse the florets in a food processor until they look like grains of rice or couscous.
Stop before it turns mushy, and pick out any big chunks to pulse again.
If you do not have a food processor, grate the florets on the large holes of a box grater.
For extra fluffy rice, gently squeeze the riced cauliflower in a clean towel to remove excess moisture.
-
Sauté the garlic and spices
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic and cook, stirring often, until fragrant and just turning golden, about 30 to 60 seconds.
Stir in the sea salt, black pepper, and paprika so the spices bloom in the hot oil.
-
Cook the cauliflower rice
Add the riced cauliflower to the skillet and toss well to coat it in the garlicky oil.
Spread it into an even layer and cook for 2 to 3 minutes without stirring to let edges dry and toast.
Stir and continue cooking, stirring every minute, until the cauliflower is tender but not mushy, about 5 to 7 minutes total.
-
Finish with herbs and serve
Turn off the heat, then stir in the chopped parsley and the lemon juice, if you are using it.
Taste and adjust the seasoning with more salt, pepper, or lemon to match your preferences.
Transfer to a serving bowl and garnish with a little extra parsley on top.
Substitutions
- Cauliflower -> store-bought riced cauliflower
- Use about 4 cups fresh or frozen riced cauliflower instead of a whole head. It saves prep time and still cooks up tender, especially if you break up any clumps first. Just give frozen rice a few extra minutes so the moisture cooks off and texture stays fluffy.
- Olive oil -> butter or ghee
- Swap the olive oil for unsalted butter or ghee for a richer, more indulgent flavor. The cauliflower rice will taste slightly nutty and buttery, and the edges can brown more deeply.
- Parsley and lemon -> cilantro and lime
- Replace the parsley and lemon juice with chopped cilantro and a squeeze of lime. This gives the cauliflower rice a bright, taco-night vibe that pairs well with beans or grilled chicken. Try topping it with sliced avocado for a fun, almost burrito-bowl feel.
Tips
- Use a big skillet for better texture
- A wide skillet gives the cauliflower rice room to sit in a shallow layer instead of steaming in a pile. This helps excess moisture evaporate quickly so the grains stay separate and slightly toasty.
- Do not walk away from the garlic
- Garlic can burn fast, so stay at the stove and lower the heat if it starts browning too quickly. Burned garlic will make the whole pan taste bitter, so you want only light golden color.
- Season in layers
- Lightly salt the cauliflower when it first hits the pan, then taste again after adding herbs. Layered seasoning gives a deeper, more balanced flavor, so you avoid over-salting at the end.
- Adjust the texture to your taste
- For a firmer bite, stop cooking as soon as the cauliflower is just tender. For a softer texture, add a tablespoon of water and cook a few minutes longer, stirring often.
- Make it meal-prep friendly
- Let leftover cauliflower rice cool completely, then store it in an airtight container for up to four days. Reheat in a skillet over medium heat, stirring often, so it warms through without getting soggy.
Nutrition Facts *
| Energy | 103 | kcal |
|---|---|---|
| Protein | 4 | g |
| Total Fat | 6 | g |
| Carbohydrates | 11 | g |
| Dietary Fiber | 4 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How do I keep my cauliflower rice from turning soggy?
- Use a large skillet and cook the cauliflower rice in a fairly thin layer. Avoid covering the pan, and let it sit undisturbed for short stretches to dry out. If it releases lots of liquid, just keep cooking until the moisture evaporates.
- Can I use frozen riced cauliflower for this recipe?
- Yes, frozen riced cauliflower works well, and you do not need to thaw it first. Add it straight to the hot pan and cook a bit longer to evaporate extra water.
- What if I accidentally overcook the garlic?
- If the garlic turns deep brown or smells burnt, it is best to start over. Strain out the burned bits and wipe the pan before adding fresh oil and garlic.
- Can I make this recipe ahead for a party?
- You can cook the cauliflower rice earlier in the day and reheat it just before serving. Rewarm it in a skillet with a splash of water or broth and fresh parsley.
- Can I add other vegetables or mix-ins to this cauliflower rice?
- Yes, stir in quick-cooking vegetables like peas, spinach, or diced bell pepper during the last few minutes. Just avoid very watery vegetables, which can soften the texture and mute the garlic flavor.
Serving Suggestions
Garlic herb cauliflower rice brings a fresh, savory base that works with almost any protein or saucy main.
For a cozy dinner, spoon it under lemony shrimp, roasted vegetables, or a fried egg with extra herbs on top.
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