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Riced Cauliflower Recipe

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Looking for an easy Riced Cauliflower recipe? Learn how to make Riced Cauliflower using healthy ingredients.


Submitted by pasularia

Makes 5 servings



A perfect, healthy alternative to rice for Asian and Mexican dishes. Low-carb, high fiber, and loaded with healthy vitamins and minerals.

Recipe Ingredients for Riced Cauliflower

1 head, large (6-7" dia)(840 g) Cauliflower

Recipe Directions for Riced Cauliflower

  1. Preheat over to 350.

  2. Remove stem and leaves from the cauliflower. Discard.

  3. Break head into smaller florets and wash. Pat dry with a towel.

  4. Spray 9 x 11 glass pan with nonstick spray.

  5. Rice 2-3 raw florets at a time in a blender by pulsing on hi until it is the consistency of rice. Shake out into the glass pan.

  6. Continue working in batches until the whole head has been riced.

  7. Spread the riced cauliflower into the pan evenly.

  8. Fill a water spray bottle with filtered drinking water and spray down the cauliflower with 6-10 sprays of water.

  9. Cover pan with aluminum foil and bake for 15-20 minutes, or until the riced cauliflower is as tender as rice would be.

  10. Serve toasty from the oven. Extra can be saved in an airtight container in the fridge for up to a week.

Categories

Vegetables, Bake, Vegetarian

Nutrition Facts
Serving Size 168.0g
Amount Per Serving
Calories
42
Calories from Fat
2
% Daily Value*
Total Fat
0.2g
0%
Trans Fat
0.0g
Sodium
50mg
2%
Potassium
509mg
15%
Total Carbohydrates
8.9g
3%
Dietary Fiber
4.2g
17%
Sugars
4.0g
Protein
3.3g
Vitamin A 0% Vitamin C 130%
Calcium 4% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
82% confidence
A
  Good points
  • No saturated fat
  • Very high in dietary fiber
  • Very high in manganese
  • High in magnesium
  • High in niacin
  • Very high in pantothenic acid
  • High in phosphorus
  • Very high in potassium
  • High in riboflavin
  • High in thiamin
  • Very high in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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