Garlic Parmesan Cauliflower Rice Recipe

Garlic Parmesan Cauliflower Rice to go with absolutely almost everything from steak to chicken, to fish, to shrimp. It’s roasted for about 20 minutes and it’s super flavourful with lots of olive oil, garlic, parmesan, fresh parsley and salt and black pepper.

I love cauliflower rice and I’m guessing if you are visiting this recipe post you probably like it too or at least you’re curious to know how to make it. I love cauliflower rice, I make it often like my Spicy Chicken with Cauliflower Rice, Easy Zucchini Cauliflower Rice, and Mushroom Cauliflower Rice Skillet. I like that it’s the same texture as fluffy rice but less starchy. Nowadays, many supermarkets carry it already chopped like a “rice” consistency.

I normally find it at the chopped veggies section at my local grocery store. I have to say that it’s a little more expensive than the actual cauliflower head, but I think it’s worth the price because it is a super time saver. But you can also make your own with the help of a food processor. See the instructions below.

How to make this Garlic Parmesan Cauliflower Rice recipe?

1. First, I cut a medium cauliflower head into florets and roasted them for about 20-25 minutes.
2. After that I just added the florets in a food processor and pulsed it for about 20 seconds. It’s more than enough time to turn the florets into “rice”. If you pulse it for more than that your cauliflower “rice” would become cauliflower “mashed”.
3. Finally I transferred the cauliflower “rice” to a medium bowl and season it with parmesan and fresh chopped parsley. So good!

I think this is the perfect low-carb and gluten-free side dish to go with just about anything such as chicken, steak, fish or shrimp.

It’s also a great addition to your salad. If you love quinoa for example but at this moment you are on a low-carb diet, you can replace quinoa for cauliflower rice. Awesome, right?! If I were you I would run to the kitchen right now to make this recipe for dinner tonight. Enjoy!

Want another veggie-packed dish? Try my Rice with Mushroom and Asparagus!

Did you make a recipe? Tag @primaverakitchen on Instagram so we can find you!

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4.24 from 17 votes

Garlic Parmesan Cauliflower Rice Recipe

Garlic Parmesan Cauliflower Rice to go with absolutely almost everything from steak to chicken, to fish, to shrimp. It’s roasted for about 20 minutes and it’s super flavourful with lots of olive oil, garlic, parmesan, fresh parsley and salt and black pepper.

Prep: 10 minutes

Cook: 25 minutes

Total: 35 minutes

Servings: 4 people

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Ingredients

• ▢ 1 medium-big cauliflower head cut into florets
• ▢ 2 tablespoon olive oil
• ▢ 3 cloves garlic chopped
• ▢ Salt and black pepper to taste
• ▢ ¼ cup Parmesan cheese you may add more or less. It depends on the size of the cauliflower
• ▢ Fresh chopped parsley for garnishing

US CustomaryMetric

Instructions

• Preheat oven to 425ºF.
• Line a sheet pan with foil or parchment paper.
• Add the cauliflower florets (spread out in a single layer), olive oil, garlic, salt and black pepper on the prepared sheet pan.
• Roast the florets for about 20-25 minutes or until tender and gold.
• Remove the cauliflower from the oven and add it in the food processor.
• Pulse the cauliflower florets in a food processor for about 25-30 seconds until it's a rice-like consistency.
• Place the cauliflower rice in a bowl and add Parmesan cheese and garnish with chopped parsley. Enjoy!

Tips

• To save time, you can buy pre-cut cauliflower florets or riced cauliflower. 
• Not a fan of parmesan cheese? Try nutritional yeast.
• To store: Store the cauliflower rice for up to 4 days in the fridge in an airtight container. 
• To freeze: Freeze the rice in a freezer-safe bag or container for up to 2 months.

Nutrition Information

Serving: 1/4 Calories: 275kcal (14%) Carbohydrates: 13g (4%) Protein: 17g (34%) Fat: 19g (29%) Saturated Fat: 7g (44%) Cholesterol: 24mg (8%) Sodium: 634mg (28%) Fiber: 5g (21%) Sugar: 5g (6%)

Nutrition information is calculated using an ingredient database and should be considered an estimate.

© Author: Olivia Ribas

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