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Cauliflower is a versatile vegetable you can steam, puree, roast, stir fry, and even eat raw. It gets overlooked because it has a mild flavor and it isn't bright and colorful. If you're not eating cauliflower on a regular basis your missing out on vital nutrients like fiber, Vitamin C, Vitamin K and B vitamins. Cauliflower rice is a tasty, simple and healthy way to increase your vegetable intake. I prepared cauliflower rice for the first time several months ago and I immediately knew I was going to make this over and over again. This dish is a low carb alternative to rice and can be used for stir fries, mixed with beans, or anything else you would eat with rice.

Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Author Jerlyn Jones


  • 1 large head cauliflower, separated into 1-inch florets
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons sea salt (I used iodized sea salt)
  • 2 tablespoons fresh parsley, chopped
  • 2 fresh garlic cloves, minced


  1. Trim the cauliflower florets and cut off the stems. Break up the florets into a food processor in 4-5 batches and pulse until the mixture is finely crushed.

    Fresh yellow cauliflower
  2. Heat the oil in a large skillet over medium-high heat. Add the salt and garlic and stir 2 minutes.

  3. Add the cauliflower and stir gently until the cauliflower softens, about 5 minutes. Remove from heat.

  4. Add the parsley and serve warm.

The Lifestyle Dietitian Notes

*Feel free to add any other spices besides salt.

*Watching your sodium intake? Replace a teaspoon of salt with half a fresh lemon. Sprinkle the lemon juice to the cauliflower rice after it is cooked. Mixed thoroughly.