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Cauliflower Rice Pilaf

Cauliflower Rice Pilaf

For a change of pace, and a new way to enjoy your veggies, swap your brown rice with this finely chopped cauliflower "rice."


6 servings

Prep Time

20 minutes

Total Time

20 minutes


  • 6cups cauliflower florets (about 1 head)
  • 3tablespoons extra-virgin olive oil
  • 2cloves garlic, minced
  • 1/2teaspoon salt
  • 1/4cup toasted sliced almonds
  • 1/4cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil
  • 2teaspoons lemon zest


  1. Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces.
  2. Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add the cauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes. Remove from heat. Stir in almonds, herbs and lemon zest.


Refrigerate raw cauliflower “rice” (Step 1) for up to 3 days.

Nutrition Facts

Per serving (recipe makes 6 servings)

Calories 114kcal
Carbohydrate Total 7g
Total Sugars 2g
Added Sugars 0g
Fiber 3g
Total Fat 9g
Saturated Fat 1g
Mono Saturated Fat 7g
Cholesterol 0mg
Sodium 227mg
Protein 3g
Potassium 361mg
Calcium 39mg
Folate 65mcg
Omega-6 1g
Vitamin E 3mg
Vitamin B3 1mg