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6 servings
Prep Time:
10 mins
Cook Time:
15 mins
Meal Type:
Side Dishes
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Cauliflower Rice II

A no carb rice substitute.



  1. Chop cauliflower into large chunks, omitting the leaves and stem.
  2. Sauté diced onion and diced red pepper with 1/2 tsp olive oil until soft, about 10 minutes over medium heat.
  3. Grate cauliflower until it resembles a rough chop, like a grainy rice-like texture.
  4. Add cauliflower to pan with onions and peppers, increasing heat to medium high. Cook for 5-6 minutes or until cauliflower is soft and has a rice like consistency. Add curry powder, salt and pepper.
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Wow! I substituted the curry powder for Latin food seasonings, and tossed chopped cilantro and lime juice for a couple of minutes at the end, and wow!!! The closest thing to rice I have ever tasted, and maybe evn better. Served it with baked chicken breast topped with a tablespoon of pico de gallo and it was by far, unanimously voted as the best diet recipe I've made since we started our diet this year,a nd I've tried something different every day :) Thanks so much. I can see how you could use the same base for any kind of rice dish equivalent, substituting the curry for other seasonings. Or keeping the curry and combine with tandori chicken. Awesome!
09 Jan 14 by member: Low Cal Foodie
Brilliant!!!! it's also a wonderful substitute for Couscous (if your grater is too fine to produce ricelike bits.......) anyway my hubby completely fell for it and he used to be a carb addictive. There will be a lot of guilt free indian and persian dining in our house now!
15 Apr 14 by member: Cailleach Dubh
Excellent recipe. Added Quoron imitation chicken - Very good for vegan diet.
09 Dec 15 by member: folkdancer


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Nutrition summary:

There are 47 calories in 1 serving of Cauliflower Rice II.
Calorie break-down: 10% fat, 69% carbs, 22% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories from Fat 5
Calories 47
% Daily Values*
Total Fat 0.59g 1%
  Saturated Fat 0.112g 1%
  Polyunsaturated Fat 0.211g  
  Monounsaturated Fat 0.307g  
Cholesterol 0mg 0%
Sodium 69mg 3%
Potassium 473mg  
Total Carbohydrate 9.53g 3%
  Dietary Fiber 4g 16%
  Sugars 4.44g  
Protein 3.04g  
Vitamin A 53% Vitamin C 918%
Calcium 21% Iron 26%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
of RDI*
(47 calories)
2% of RDI
Calorie Breakdown:
Carbohydrate (68%)
Fat (10%)
Protein (22%)
* Based on a RDI of 2000 calories