When you just want more veggies in your meal, this cauliflower rice is so easy to make and so versatile, you won’t even miss the real rice!


Over the past few months I have had the privilege and honor getting to know a very special friend called Tracy.  It’s a long story as to how we first met, but I now consider her to be one of my close friends and I am so grateful for her.  And this cauliflower recipe is dedicated her, mainly because she gave me the courage to try it out for myself.

When Tracy and I first met, we had her and her then fiance (now husband) over for lunch, because that’s what we do.  And then we found out that Tracy is allergic to rice.  My special snowflake brain went whirring around as the desserts we had available all used gluten-free all-purpose flour, containing rice flour.  Fortunately I had made some other dessert-type stuff from a Paleo type recipe, so she was able to partake of them.  But over the next few months, every time I wanted to cook something for her, I had to stop and ask whether I was using the normal gluten-free flour, or some other flour that she could have (almond, coconut, oat, etc).  We worked it out … and I had fun adapting some of my recipes so I didn’t cause her to have an allergic reaction.

They invited us for dinner once and served cauliflower rice, and it was yummy.  It was something I’d always thought of trying, but never had the guts (or the reason) to do so.  And then came along my Whole30 experience, where grains are not allowed.  So that, combined with the great experience I’d had with Tracy, convinced me to do it for myself.  And it couldn’t be simpler.  Chop up some cauliflower, put it in a food processor, and then fry it with a little oil.  End of story!

I’ve had this with so many dishes since then – lots of curries, stir-fries, even some casseroles.  I like putting some stir-fry veggies in my cauliflower rice, just to get even more veggies into my system.  Because, you can never have too many veggies, can you?  So, this is for all of you who are too scared to try something new, or don’t think you can give up rice.  It’s easy.  It’s yummy.  ‘Nuff said!

Cauliflower rice
Serves 4
Prep Time
10 min
Cook Time
5 min
Prep Time
10 min
Cook Time
5 min
68 calories
7 g
0 g
4 g
3 g
0 g
151 g
44 g
3 g
0 g
4 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 68
Calories from Fat 34
% Daily Value *
Total Fat 4g
Saturated Fat 0g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
Sodium 44mg
Total Carbohydrates 7g
Dietary Fiber 3g
Sugars 3g
Protein 3g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1 head of cauliflower
  2. 1 tbs oil of choice
  1. Cut cauliflower into florets, removing stems and leaves.
  2. Place florets into food processor and process until a rice-like consistency forms.
  3. Heat oil in a medium-sized frying pan and add cauliflower.
  4. Stir until all cauliflower is coated with the oil and has softened slightly.
  5. Serve immediately or store in a sealed container in the refrigerator for up to 7 days.
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