Garlic Parmesan Cauliflower Rice

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Garlic Parmesan Cauliflower Rice is flavorful, easy to make, and ready in under 20 minutes. Pair this low-carb side dish with your favorite lean protein and veggies for a delicious healthy meal that guarantees to please.

135 CALORIES10g CARBS8g FAT8g PROTEIN
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If you love cauliflower rice as much as I do, then you’re in for a treat. Garlic Parmesan Cauliflower Rice is made with onion, garlic, parmesan cheese, and a flavorful combination of spices for a final dish that is out-of-this-world delicious.

This dish is so versatile that it pairs well with just about anything. I love serving it up alongside Cheesy Broccoli Stuffed Chicken Breasts and some Parmesan Roasted Brussels Sprouts, but any protein source and veggie dish pairs well with it.

Cauliflower rice is a terrific replacement for white rice and is a staple for many people following low-carb diets. You can swap rice for cauliflower rice in just about any recipe, and believe me when I say this Garlic Parmesan Cauliflower Rice takes things to the next level.

If you’re looking for a new healthy dinner recipe to add to your weekly rotation, this low-carb side dish is a fantastic choice. Serve it up alongside a protein source like chicken or fish and some roasted vegetables for a tasty dish the whole family will love. You can also prep a big batch and use it for multiple meals throughout the week!

Cauliflower rice with garlic and Parmesan cheese in a bowl topped with parsley.

Key Ingredients

To bring this healthy side dish to life, you will need the following key ingredients:

  • Cauliflower: I use a whole head in this recipe, but feel free to swap it out for pre-chopped cauliflower florets or pre-riced cauliflower.
  • Garlic: Fresh garlic cloves are essential in achieving a really delicious garlic flavor. You can use garlic powder in a pinch, but I highly recommend using fresh garlic if you can.
  • Broth: Feel free to use chicken broth or vegetable broth, both will work fine.
  • Fresh herbs: You can use fresh parsley or basil in this dish. Either way, fresh herbs add a ton of fresh and delicious flavor.
  • Parmesan cheese: This is the key to achieving seriously drool-worthy results that take this dish over the top. Any kind of parmesan will work fine, but I personally like using freshly grated parmesan.
  • Spices: You will need red pepper flakes, Italian seasoning, salt, and pepper to make this dish.

Recipe Tips and Tricks

If you want to make the best cauliflower rice, here are some of my top tips and tricks to help make that happen:

  • Use a food processor: Trust me on this one. You’re going to want to save yourself the time and the energy otherwise spent in chopping. A food processor can turn 10 minutes of chopping into 30 seconds of pressing a button!
  • Box grater as a back-up: If you don’t have a food processor, the next best thing is going to be a box grater. This will help you chop your cauliflower into rice-sized pieces.
  • Watch the pan: Be careful not to overcook your cauliflower rice. Overcooked cauliflower could become too tender or even burn, which is not what we’re going for.
  • Leave the pan uncovered: Unlike regular rice, cauliflower rice cooks best when it is left out in the open. That way, all the excess moisture will evaporate, making it more similar to rice.
  • Wait to add your spices: Wait to add your spices until the rice is done cooking, not during the process. If you add your spices too soon, it’s easy to add too much and you can’t take that back.

How to Serve Garlic Parmesan Cauliflower Rice

One of the reasons I love cauliflower rice is because of how versatile it is. I am not kidding when I say you can serve Garlic Parmesan Cauliflower Rice with just about anything. This dish tastes great on its own, but if you’re looking for a bit more, here are some of my favorite dishes to serve it with:

Low carb garlic cauliflower rice with Parmesan cheese and parsley served in two bowls and a skillet.

How to Store Garlic Parmesan Cauliflower Rice

Because it stays fresh for a while, cauliflower rice is perfect for meal prepping. I love making a big batch early in the week to have on hand for salads, grain bowls, and healthy side dishes.

To store your leftover cauliflower rice, let it cool completely. Then, seal it up in an airtight storage container and store it in one of two ways:

  • In the fridge for up to 5 days.
  • In the freezer for up to 4-6 months.

Frequently Asked Questions

Here are the answers to some of the most frequently asked questions about this dish:

Yes! Not only is cauliflower a terrific low-carb alternative for rice, but it is chock-full of essential vitamins and nutrients. When paired with a lean source of protein, cauliflower rice makes for a super healthy meal.

Absolutely. You can find frozen cauliflower rice at most grocery stores. If you want to use this kind, just make sure to cook out the excess liquid on the stove as you would if you were using fresh cauliflower.

If your cauliflower rice comes out soggy, then you probably cooked it for too long. Overcooked cauliflower rice becomes soft and loses that rice-like consistency. To prevent sogginess, just remove your rice from the stove as soon as it becomes tender. This typically takes around 5-7 minutes.

The Recipe
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Garlic Parmesan Cauliflower Rice

PREP TIME: 10 Min
COOK TIME: 10 Min
TOTAL TIME: 20 Min
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Ingredients

USMETRICS
  • 1 U cauliflower (or 4 cups cauliflower rice)
  • 1 tbsp olive oil
  • 1/2 U onion, minced
  • 2 U garlic cloves, minced
  • 1/4 tsp red pepper flakes (optional)
  • 1/4 cup low sodium chicken broth (or vegetable broth)
  • 1/2 cup parmesan cheese
  • 2 tbsp fresh chopped parsley (or basil)
  • Salt and pepper to taste

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Instructions

(Hide Photos)
1

Make the cauliflower rice: Remove the stem and outer green leaves. If using a food processor, cut the cauliflower into large florets, then add to the food processor and pulse into smaller, rice-sized pieces, scraping down the sides as needed. The grater attachment works really well for cauliflower rice if you have it. If you using a box grater, cut the cauliflower into four quarters. Then carefully grate on the medium-sized holes.

Cauliflower being added to a food processor to make rice.
2

Heat the olive oil in a skillet over medium heat. Add the onion and cook for 5-7 minutes until it begins to soften. Add the garlic and and red pepper flakes. Cook for 1-2 minutes until fragrant.

Onions cooking in a skillet.
3

Stir in the broth, Italian seasoning, salt, and pepper. Add the cauliflower rice. Stir to combine and then cover with a lid. Let cook for 5-7 minutes, stirring as needed, until the cauliflower is tender and the broth has mostly been absorbed.

Cauliflower rice being added to a pan with broth, onions, and garlic.
4

Open and stir in Parmesan cheese. Season with salt and pepper. Serve with fresh parsley or basil.

Parmesan cheese being sprinkled on a skillet with garlic cauliflower rice.
Nutritional Facts
Serving Size: 1 cup
Amount Per Serving
Calories 135
Calories from Fat 69
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
15%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 10mg
3%
Sodium 277mg
12%
Total Carbohydrate 10g
4%
Dietary Fiber 4g
14%
Sugars 4g
Protein 8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
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