Cauliflower Rice

This revolutionary side dish can replace rice in many dishes, and therefore the perfect dish for a light and low carb dinner, or post training meal. Ideal served with a chicken breast or fish fillet.

Preparation Time:  4 Minutes                              Cooking Time: 4 Minutes                                    Serves:  2


  • 1 Cauliflower
  • 1 Onion
  • 2 Garlic Cloves
  • 1 tbsp Coconut Oil
  • Sea Salt & Black Pepper


1. Blitz the cauliflower in a food processor. Do a few bits at a time and pulse it a few times, this will ensure a rice consistency rather than a mush.

2. Heat the oil in a pan, gently frying the onion and garlic for a couple of minutes until softened. Then add the cauliflower for a further 2 minutes, being careful not to overcook. Season to taste.

Bonus Bits

– Use this instead of rice to accompany a curry or chilli con carne. More nutrients and less carbs – win win!

– There are many types of cauliflower, not just the traditional white one found just about everywhere. The one in this recipe was an orange cauliflower which has approximately 25 times more vitamin A, because of its high content of beta-carotene. My personal favourite is the romanesco.

– Coconut oil is nature’s richest source of medium-chain fatty acids, and therefore good for the heart. It is also the only oil stable enough to withstand the heat of cooking, while other oils produce a variety of toxic chemicals when heated over a certain temperature, as well as forming trans-fats.

3 Responses to “Cauliflower Rice”
  1. Anika says:

    Had this with chili tonight, it was nice but I didn’t cook the onion enough. Will definitely have it again.

  2. Yes the onion must be almost fully cooked before the rice goes in, as the cauliflower won’t take long. Try adding some spices to it too.

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