Today I have a from scratch Cauliflower Rice recipe made with fresh cauliflower, scallions, garlic and a little rosemary. It is a simple low-carb side dish with only 54 calories per serving to pair with so many different flavors. It is grain free, Whole30 and Vegan.

Cauliflower Rice Recipe on Healthy Seasonal Recipes


When I was putting together this round-up of 15 healthy cauliflower recipes last winter I came across the idea of cauliflower rice here and there, and for some reason, I didn’t try it. Maybe I thought it was too involved, or that it would be too cauliflowery (is that a word?) or maybe I just have way too many things that I am always wanting to try and I am constantly running out of runway every single day.

Low Carb Cauliflower Rice Recipe only 54 calories per serving! Healthy Seasonal Recipes

Cauliflower Rice

But then last week I saw this simple cauliflower rice recipe on Enjoy Every Bite and it just looked so easy and simple. And like it would go with just about anything. And the real reason I finally decided to make it is that I happened to have a head of cauliflower in the fridge right at that moment. So I made it, and I was like, damn, why did I wait so long to try this? It was great!

So I figured I better share a version of it with you here, and let you know that you shouldn’t wait 14 months before you try it.


Here’s how to make Cauliflower Rice

  • I started with evoo in the skillet.
  • Then I used chopped scallion whites and garlic too.
  • Like the version on Elizabeth’s website, I added chopped celery because I liked the classic mirepoix flavor it would add.
  • And some rosemary for a savory touch. But really you can add whatever you want to this.

What To Serve with Cauliflower Rice

It is totally neutral in flavor, and really a blank canvas for whatever you want to pair with it or add to it.

I think it would be wonderful with this Tofu Marsala or this Chicken Paprika. I use it instead of rice to serve with Chicken and Veggie Stir-fry too. Feel free to mix up the seasonings in the “rice” itself. I think adding sun dried tomatoes and pesto to it would be great too.

Low Carb cauliflower Rice Recipe only 54 calories per serving.


How to achieve the best Cauliflower rice texture:

To cut the cauliflower up before sautéing it, I cored the head, and cut it into chunks. Then I pulsed it in the food processor in three batches. A few pieces stayed large, so I pulled them out, dumped the granulated “rice” into a bowl and reprocessed the large chunks.

Is Cauliflower Rice Good For You?

This cauliflower rice recipe has only about a third of the calories of the same volume of white rice. Consider swapping out lower calorie sides that fill up your plate and belly with fiber and volume.

More Low Carb Recipes on Healthy Seasonal

More Cauliflower Recipes


Want more ideas for cauliflower? Don’t miss this Ultimate Guide to Cauliflower!

cauliflower rice, only 54 calories per serving, grain free and vegetarian

cauliflower rice

  • Author: Katie Webster
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 5 cups 1x
  • Category: Side Dish
  • Method: Stove Top
  • Cuisine: American


Cauliflower rice is a plain and simple low carb and keto vegetable side dish and rice alternative. It’s ready in 20 minutes or less. It can be made Vegan and Whole30 compliant.



  • 1 head cauliflower, core and leaves removed, cut into big chunks
  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 4 scallions, sliced white and green parts divided
  • 1 clove garlic minced
  • ½ cup finely chopped celery
  • 1 teaspoon chopped fresh rosemary
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper, preferably white pepper
  • ¾ cup reduced sodium chicken (or Imagine no-chicken broth for Vegan option)


  1. Place about 1/3 of the cauliflower in a food process fitted with steel blade attachment. Process until the cauliflower looks like tiny crumbs, 20 to 40 seconds. Transfer the processed cauliflower to a bowl, and repeat with the remaining cauliflower in two more batches.
  2. Heat oil in a 9-inch cast-iron skillet over medium-high heat. Add scallion whites, garlic, celery and rosemary and cook, stirring often until the scallion whites are starting to soften and become translucent, and the garlic is just starting to brown, 1 ½ to 3 minutes.
  3. Gradually stir in cauliflower, salt and pepper coating with the scallion mixture. Cook, stirring often until you start to notice browned cauliflower when you stir along the edges of the skillet, 3 to 4 minutes. Add broth, stir to combine and increase heat to high. Cook stirring often until the cauliflower is cooked but not mushy, 3 to 4 minutes. Stir in scallion greens. Remove from the heat and serve.


This recipe only has 3 grams net carbs.

Meal Prep Tip: Cooked and cooled cauliflower rice can be stored in a resealable container the refrigerator for three days. Reheat until steaming in the microwave to serve.


  • Serving Size: 2/3
  • Calories: 54 calories
  • Sugar: 1.5 g
  • Sodium: 260 mg
  • Fat: 3 grams fat
  • Saturated Fat: 0 g sat
  • Carbohydrates: 6 g
  • Fiber: 3 g
  • Protein: 2 g