Is rice your go-to starch?  It sure would be for my husband if I let him.  However, I have always shied away from eating too much rice, because, contrary to popular belief, rice is high in calories, and NOT a health food.

Rice is a grain.  And a processed, highly refined grain at that.  That’s exactly what we’re trying to stay away from as part of a clean eating lifestyle.

Rice is a great part of many recipes, so what are we supposed to do when we crave that sticky or fluffy accompaniment to our meals?  I have one word for you:



Yep, that’s right.  Cauliflower.  If you have not yet experienced the miracle of cauliflower “rice”, you are truly missing out.  It’s especially good if you’re on a diabetic diet, or if you’re just looking for a way to add more veggies into your family without the whining.  Not only is it a great way to add healthy bulk to your meals without adding unnecessary calories and processed carbs, it truly tastes great.

Just check out these stats.  The first box is white rice, the 2nd box is brown rice, and the last box is cauliflower “rice”.  Serving size for each is 1 cup.



On paper, it looks like a no-brainer, right?

Ah, I hear you . . .

“That’s too much work!”

“I don’t like the texture of cauliflower!”

“It can’t possibly taste good!”

Wrong on all counts.

If you have 10 minutes, you can have cauliflower “rice”.  And you have the ability to make it sticky or fluffy, simply by adding or omitting some liquid.  Check out how easy this is.

Take a head of fresh cauliflower.


Cut it into (roughly) 2″ pieces.




Toss it into the food processor.




Pulse it until it starts to move up the sides of the bowl and resembles rice.




Heat a large saute pan with about a tablespoon of olive oil.




And dump in your cauliflower.




Add whatever spices you prefer (I will be using this later under Lemon Chicken, so I just added salt, pepper, and parsley).  Stir occasionally and cook for 5-8 minutes.




And VOILA!  You end up with this bowl of amazing, fluffy, “rice” that tastes delicious and is so good for you.  And who wouldn’t want to save 200+ calories (per cup!) while still enjoying all the perks of a fully satisfying and delicious meal.




There are so many variations!  Anything you can do with rice, you can do with cauliflower “rice”.  You can make fried rice, lime and cilantro, paella, use it in soups, – even cauliflower rice pudding!! The possibilities are endless!

And don’t forget about cauliflower as a replacement for mashed potatoes and pizza crust!  I love to eat and my mom has often said that I have an embarrassingly huge appetite.  How nice to eat all the foods I love and still maintain a healthy weight.

Cauliflower, I sure do have a foodie crush on you. <3

Written by Jennifer Cartledge

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Richard, Renee (CMS/CFMFFSO)

This is great thanks!

I have made mashed cauliflower- loved it! I tried the crust once, but it did not come out right.


I, too, often make smashed cauliflower. This looks amazing and so easy! I can’t wait to try it. Thanks for another healthy and tasty option.

David Price

Awesome posting. If I eat rice it is wild rice but this cauliflower thing is a great. Gonna try this for sure. Thanks for this

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