And then the waiter asks “rice or potatoes”???? Maybe “steamed, brown or fried”???

eecec23b2e1347f25af88b27443e73456cec961af5f0989fb9b8202ed2040f1bWandering the wasteland of breadless, riceless, pastaless low carb eating you search in vain for the perfect substitute.  The zoodle surely comes close as a vehicle to deliver sauces and fork twirling satisfaction without carb or gluten overload.

And then, one night while visiting the holy land of incomplete DIY projects, 30 day fitness challenges, deserts and cocktails…or as it’s known in the common tongue, Pinterest, you stumble upon pin after pin of Cauliflower Rice!!!

For Real!! It’s there! And guess what?  IT’S FLIPPIN FANTASTIC!!!! And EASY!

I searched several methods before deciding on pan roasting.

  • 1 head cauliflower (I used a pretty large one)
  • Olive Oil (a few tablespoons to LIGHTLY coat)
  • about a tablespoon of salt (I used kosher)

Shred with a cheese grater  – watch your fingers – or grater blade of your food processor (about 8 cups depending on the size of your cauliflower).  Toss with olive oil and salt. Spread over two baking sheets and roast in a 425 oven for about 30 minutes, stirring every 10 minutes until desired brownness. (normal rice or quinoa takes about 20 minutes if you’re thinking this is a lot of time for “rice”)

At 30 minutes you’ll get a nice light golden color with some darker more caramelized bits. It does cook down to about half the raw yield. (4 cups)

Straight from the oven with shaved Parmesan cheese and cracked pepper. Delish!


Do you like left-over fried rice for breakfast?  Do your order extra just to have it for breakfast?  How about this…. a little ground turkey, a handful of spinach, your cauli-rice and top with an over-easy egg. My secret here is the chili infused olive oil (Mother’s Day pressie) and non-stick pan. You will thank me for this one!

imageIt’s NEVER going to be rice, BUT it’s does what a good substitute should. Delivers high nutrition, good flavor, texture and eases that deprived feeling that sabotages most dietary changes.

Still not sold??  How about some facts*?

Cauliflower vs Steamed Rice – 1 Cup serving

  • 40 calories vs 204 calories
  • 7.35g carbs vs 44.2g carbs
  • both have less than 1g fat
  • 3.15g protein vs 4.23g protein

Have you tried the cauli-rice substitute?  What are your favorite ways to enjoy it? What other low carb or gluten free hacks are in your arsenal? Let me know what you think.

You can follow my Cauliflower Rice Board on Pinterest.

*Cauliflower Facts, Rice Facts