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Cauliflower “Rice”

By March 2, 2014April 29th, 2020Recipes, Vegetables

Cauliflower Rice
Rice is a staples in many peoples diets all over the world.  The truth is white rice is a high glycemic food.

High glycemic foods such as white rice, quickly digest and convert into sugar, or blood glucose. This could spike your blood sugar causing you to release excess insulin into your system. When this happens, you  feel hungry again shortly after eating.

Excess insulin also causes you to store fat especially in your belly.   Brown rice is a slightly better choice than white rice. White rice has a GI rating of about 65, and brown rice has a slightly lower rating of 55, according to the Harvard Medical School.

Since keeping my blood sugar in balance is one of my priorities  I often make cauliflower “rice” instead of regular rice.

Cauliflower is low in calories and full of vitamins and minerals. It also offers a healthy dose of potassium, fiber, and folic acid and contains a sulfur compound called isothiocyanate that protects health and prevents disease.  Read all about the nutritional benefits of cauliflower here.

This recipe is a great stand in for rice if you want something lighter or eat a paleo diet.  Try it instead of rice to get more nutrients and less sugar into your body.  While it doesn’t really taste exactly like rice, the look and texture is close. It has a delicious savory taste.

Enjoy the recipe.  Serve it to your family and see what they think.


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Cauliflower “Rice”

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  • Author: Ingrid DeHart
  • Total Time: 45 mins
  • Yield: 4 1x


  • 1 head cauliflower, stems trimmed and coarsely chopped (about 5 cups)
  • 2 tablespoons avocado oil or olive oil
  • ¼ teaspoon Celtic sea salt
  • 1 small/medium onion, finely chopped, (optional)*
  • ¼ cup parsley or cilantro chopped (optional)
  • fresh ground black pepper


  1. If using a box grater cut the cauliflower into large chunks and use the medium-sized holes, to grate into “rice.”
  2. If using a food processor cut into small pieces and pulse to to chop the cauliflower into small pieces that look like “rice.”
  3. Heat oil in a large sauté pan over medium low heat.
  4. Add onion (if using), sauté for 5 minutes, until soft.
  5. Add cauliflower to the sauté pan sprinkle with salt. Cover and cook for 8-12 minutes, on low heat, stirring occasionally until soft.
  6. Stir in parsley, (if using), and season with black pepper.
  7. Taste to adjust salt and serve.


You can make this rice without the onion or parsley. Simply sauté in a large skillet over medium heat in 1 tablespoon of oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season with salt and pepper.

  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Category: Vegetable
  • Cuisine: Paleo, Gluten Free, Vegan

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