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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 114.42kcal
Carbohydrate Total 6.71g
Total Sugars 2.28g
Added Sugars 0g
Fiber 2.79g
Total Fat 9.23g
Saturated Fat 1.27g
Mono Saturated Fat 7g
Cholesterol 0mg
Sodium 226.62mg
Protein 3g
Potassium 360.79mg
Calcium 39.34mg
Folate 64.72mcg
Iron 0.68mg
Omega-6 1g
Trans Fatty Acid 0g
Vitamin A 109.63IU
Vitamin C 54.42mg
Vitamin E 3mg
Phosphorus 68.15mg
Vitamin B3 1mg

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