Mediterranean Cauliflower Rice
This cauliflower rice recipe features fresh Mediterranean flavors, including toasted almonds, lemon and parsley. It's the perfect light side dish! It's low carb, vegan and gluten free, too.
Updated by Kathryne Taylor on July 9, 2024
To be honest, I was skeptical of cauliflower rice. How could blitzed raw cauliflower, warmed in a skillet, taste anywhere near as satisfying as fluffy, steaming rice? It can’t. The inevitable truth is that cauliflower rice needs some help from other flavors to send me back for seconds.
This is cauliflower rice kicked up several notches by some of my favorite Mediterranean ingredients. Fresh parsley, lemon, garlic, toasted almonds and red pepper flakes make this cauliflower rice an irresistible side dish. It tastes like rice pilaf crossed with tabbouleh, if you will. It is delicious.
I first made this cauliflower rice as a side dish for some leftovers, but it turned into dinner when I couldn’t stop going back for more. To be certain that the recipe was blog-worthy, I made the rice again for my skeptical taste testers.
Their response? “You know, this is really good. Like, really good. Why is this so good?” That’s when I threw my fists in the air and started making slow victory laps around the kitchen island.
You could make this low-carb cauliflower rice to round out a light meal, or to lighten up an otherwise heavy dinner. It will go well with any recipe that is loosely Mediterranean in flavor, especially with dishes that contain lemon and fresh herbs. Serve this recipe when a green salad won’t cut it!
Watch How to Make This Cauliflower Rice
How to Make Mediterranean Cauliflower Rice
You’ll find the simple recipe below, but here’s the gist:
- If using fresh cauliflower, turn it into rice in a food processor or with a cheese grater. Again, full details are below.
- Toast the almonds in a skillet until they’re lightly golden and fragrant. Transfer them to a bowl, then return the warm skillet to the heat.
- Warm the olive oil and cook the garlic briefly. We just want to take the edge off the garlic, not let it change colors. It will continue cooking with the rice.
- Add the cauliflower rice. Stir only every minute or so until it’s warmed through and takes on a bit of color on the edges.
- Remove the skillet from the heat. Add the toasted almonds, fresh parsley and lemon juice. Stir it together, and enjoy.
More Light and Fresh Side Dishes to Enjoy
Here are a few more of my favorites:
- Orange Orzo Salad with Almonds, Feta and Olives,
- Perfect Roasted Asparagus
- The Best Quinoa Salad
- Italian Chopped Salad
- Tabbouleh Salad
As always, please let me know how you like this recipe in the comments section. If you’re a cauliflower rice connoisseur, please share your tips with me, too!
Mediterranean Cauliflower Rice
This cauliflower rice recipe features fresh Mediterranean flavors, including toasted almonds, lemon and parsley. It’s the perfect light side dish! It’s low carb, vegan and gluten free, too. Recipe yields 4 modest side servings.
Ingredients
- 1 medium-to-large head cauliflower or 16 ounces store-bought cauliflower rice
- ½ cup sliced almonds
- 2 tablespoons extra-virgin olive oil
- 2 cloves garlic, pressed or minced
- Pinch of red pepper flakes (omit if sensitive to spice)
- ¼ teaspoon fine sea salt
- ½ cup chopped flat-leaf parsley
- 1 tablespoon lemon juice
- Freshly ground black pepper, to taste
Instructions
- If you’re working with a head of cauliflower, cut it into medium chunks (see photo) and discard the core. Working in batches, pulse the chunks in a food processor with the S-blade until they’re broken into tiny pieces, just bigger than couscous. (See recipe notes if you don’t have a food processor.)
- Wrap the cauliflower rice in a clean tea towel or paper towels, twist, and squeeze as much water as possible from the rice—you might be surprised by how much water you can wring out.
- Toast the almonds in a large skillet over medium heat, stirring frequently (careful, or they’ll burn), until they’re fragrant and starting to turn golden on the edges, about 3 to 5 minutes. Transfer the toasted almonds to a bowl to cool.
- Return the skillet to the heat and add the olive oil and garlic. Cook while stirring until the garlic is fragrant, about 10 to 20 seconds. Add the cauliflower rice, red pepper flakes and salt, and stir to combine. Cook, stirring just every minute or so, until the cauliflower rice is hot and turning golden in places, about 6 to 10 minutes.
- Remove the skillet from the heat. Stir in the toasted almonds, parsley and lemon juice. Season to taste with salt and pepper, and serve warm.
Notes
Make it nut free: Substitute raw sunflower seeds for the almonds.
If you don’t have a food processor: Slice the cauliflower into even quarters and grate the cauliflower on the medium holes of a cheese grater. Grate one quarter at a time until you’re done.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
This sounds fantastic! Can’t wait to try it.
This weekend I made a raw riced cauliflower salad using your Italian Chopped Salad as inspiration. The dressing was fantastic on the raw cauliflower!
As always, thanks for your amazing recipes.
Let me know what you think!
This recipe turned out great! I served it with grilled salmon and creamy cucumber dill sauce!!! Perfect!! Thanks for this healthy and delicious alternative
What would you suggest serving with this? I looks so delicious!
You could serve it alone, or pair with a nice soup or even a salad. My lettuce wraps would work well too! https://14.canadaremotejob.infinityfreeapp.com/2017/vegetable-lettuce-wraps-recipe/
I was late to the cauliflower bandwagon also, but absolutely love it. I really think “rice” is a misnomer. It really isn’t like rice at all, except in color. I usually get the bag of pre-riced from the frozen section and roast it in the oven with oil, salt, and garlic. It’s true that it loses volume. I’ll have to try out your recipe.
Let me know what you think!
Hi, I tried this tonight with Whole Foods’ frozen cauiflower ‘rice’ and it was quick, easy and delicious! i served it with with some arugula dressed with lemon and olive oil and grilled chicken (marinated in lemon olive oil and thyme). thanks for sharing this great recipe!
Hi Kate and Cookie. I was born in Kansas City, and was a member of Paseo High School class of ’53, so your cooking blog from Kansas City is especially interesting for me.
Marvin
Jerusalem
Well hi, neighbor!
Thanks for a sharing a great recipe!
You’re welcome! Thanks for the review.
I made this tonight for dinner
Wow it was so good!!
I added the lemon zest to it because I love the fresh taste
Great recipe!!
Yay! Lemon zest sounds like a nice touch. Thanks for the feedback!
This reminds me of how I make my cauliflower rice, minus the almonds and pepper flakes. I actually use the Trader Joe’s riced bags in the produce section (the frozen ones are way too mushy for me) but don’t have to drain them. I heat up a few tablespoons of avocado oil and saute some fresh garlic for a second then add the riced cauli straight out of the bag and saute for about a minute or two on high heat, turn it down a bit, put a lid on it and cook for 3-4 more minutes, stirring occasionally, squeeze a half lemon over it at the end and stir. Not cooking it too long seems to be the trick to it not getting mushy or soggy. I serve with a couple of tablespoons of feta cheese, some cucumber, tzaziki and skhug (it’s a copy of Zoe’s Kitchen’s recipe). I’m thinking the almonds would be a wonderful touch to it though!
Thanks for sharing your experience! I appreciate the review.
Side dish goals!!
:)
This was delicious! My first attempt at cauliflower rice, thank you. The red pepper flakes add such a nice kick.
Hi Kate, just wanted to let you know I made your Mediterranean Cauliflower Rice for dinner last night for my family in England” . We Loved it. It was so light and fluffy. I served it with baked salmon and have the leftovers in my super salad for lunch today” . This recipe is a keeper and will definitely be one I make again. Thank you. I enjoy your blog.
That’s wonderful, Mandy! Thanks for sharing. I appreciate your support!
I regularly make the frozen cauliflower rice from Trader Joe’s. You can find at least 5 bags in our freezer at all times, so it’s safe to say my husband and I are obsessed :) I make it a few times a week. I saute the cauli rice in a pan with a little olive oil and once it’s cooked, I simply add black pepper, garlic salt and fresh lemon juice (LOTS because I love lemon) and it’s simply divine! I will be trying your recipe soon though because this also sounds amazing!
Thanks for sharing! Let me know what you think once you try this version. Your version sounds delicious.
Kate, does this make for good leftovers?
Yes, you can have this as a left over dish. I would recommend though, to eat within a few days.
Kate, I recently discovered cauliflower rice and my husband was not excited about eating it. However, he found your recipe delicious and would eat again. And it was easy. Thanks.
Resa
I was with him, that is for sure! I’m glad this was a hit with your family. Thanks, Resa.
I feel the same way about the cauliflower rice in the produce section at Trader Joe’s, BUT the frozen riced cauliflower is great! I find I’m still able to get the nice brown bits and fluffy texture by cooking it straight from the bag into a hot pan. Definitely going to try out this recipe. Thanks!
Love to hear what you think, Emily!
Very good indeed! I had no doubt I would like the taste, but I was amazed such a fluffy texture could be obtained! It should definitely be called cauliflower couscous instead of rice, in my opinion. I could imagine a Morocco version of your recipe, adding some Harissa, soft and sweet onions,…golden raisins why not!
Mint made a nice substitute to the parsley I didn’t have.
Thanks for another great, well explained, tips-loaded recipe, Kate!
Belated thank you, Nathalie! I’m so glad you enjoyed the cauliflower rice. Your Moroccan idea sounds absolutely delicious!
This was very yummy!! I don’t know why I have an aversion to parsley.. needless to say I used cilantro instead. Still fantastic!! I also doubled the recipe so I could have plenty of leftovers. This dish is so versatile and would go well with a lot of different things!!
I’m so glad you enjoyed the rice, Mallory! Hooray!
Easily the best cauliflower rice recipe I’ve tried! Thank you so much! I paired it with greens beans a salmon, making it a perfect Mediterranean dinner!
Delighted to hear it, Michele! Thank you for your comment!
This looks awesome! Love all forms of cauliflower:), will be trying
I really loved this recipe! I had previously bought a bag of riced caulilower from Costco but i ended up pulsing it a bit more in the food processor to get the size to mimic couscous and it paid off. I think next time i’ll add lemon zest and double the recipe – really, really good! thank you!
Thank you so much, Heather! Glad you enjoyed this one. I bet lemon zest would be delicious!
This turned out awesome. I didn’t have parsley so I used Cilantro.
Thank you, George! I appreciate your comment.
How timely! Another perfect, fast, healthy and delicious recipe! Just made this and love it. Thanks Kate!
Marvelous! Thank you, Nancy!
I made this yesterday and it was delicious, will definitely be making it again! I didn’t have any fresh parsley so I substituted with mint and I threw in a few cherry tomatoes.
Hi, Shelly! I’m glad you liked this recipe. Thanks for your comment and review!
I was skeptical about this recipe because it seems so simple and with cauliflower rice, I always think there should be a lot of seasoning. I was surprised thought that, just as written, it is very tasty and a perfect compliment to our grilled flank steak. I will definitely make this one again!
Thank you for the comment and review, Laura! I’m so glad to hear you enjoyed the recipe.
This is outstanding! I followed the recipe exactly and I really want to make sure I have some for tomorrow’s meal as well, but I keep going back to the pan for more!
You know it’s really good when it keeps beckoning you from the stove. Thanks for the kind words and review, Adele!
I have to admit I do not like cauliflower but as my husband is diabetic I have to find low carb recipes. I made this and it was amazing. I paired it with honey garlic chicken and roasted summer squash. I will definitely be making it again. Thank you so much!
I’m glad you tried it AND liked it. :) I’m glad you found something both you and your husband can enjoy.
Yummy. My 15 year old son and I made it and lived it. Great addition!
Great to hear, Cory! I appreciate the review.
We are a household of cauliflower haters but we all loved this recipe. I followed the directions and it was easy and delish. It’s definitely a do again and again recipe.
Hooray! Happy to win you over, Sandra. Thanks for the review.
We made this with frozen cauliflower rice. It turned out great. It takes a little patience to wait for it to caramelize in the pan, but it did so nicely. We all loved it! Even the 2 year old who kept asking for more “rice”!
Great to hear! Thanks for sharing and giving it a try, Lori. I appreciate your review!
I found your recipe while searching for a way to use a 16oz bag of Riced Cauliflower from Trader Joe’s. We loved it! Since it came in a bag I didn’t squeeze out the water. I cooked it in butter (my preferred cooking fat). Even the Picky Hubby liked it a lot. Will definitely save the recipe and make it again. Thank you!
You’re welcome! Thank you for the review, Jen.
This is my new favourite recipe!! I didn’t even know I liked cauliflower until recently and had never tried cauliflower rice (I grew up on all veg boiled to within an inch of their lives!).
Easy to make (although I made a lot of mess trying to get the moisture from the cauliflower). I forgot to buy almonds, doubled the chilli flakes and added some garlic salt. It was delicious! I can’t wait to make it again!
Thank you for another amazing recipe Kate :)
Wonderful! You’re welcome, Holly. Thanks for sharing.
I made this today and love it. I added roasted multi colored cherry tomatoes which I seasoned with herbs de Provence. Serve slightly warmed with salmon grilled on a cedar plank ans grilled asparagus. Wonderful dinner.
Delicious, Karen! Thanks for sharing.
Made this and added lemon zest, roasted cherry tomatoes and shredded kale. I’m thinking next time I’ll throw in some chickpeas to make it an easy lunch! Thanks for everything. I’m always so inspired by your dishes. Love the cookbook!
That sound delicious, Claire! Thank you for your review. I’m glad you’re enjoying the cookbook too!
Tried this recipe tonight and loved it! I grated the cauliflower by hand and just used paper towel to hand dry a bit. Very easy and it wasn’t mushy, my husband even liked it. Thank you!
I’m happy it worked out for you, Sandy! Thanks so much for sharing. I really appreciate the review.
I made this last night sans almonds and it was such a winner! Eating leftovers now at lunch and thought I would comment. I used dried parsley instead of fresh as it was all I had in the house and it worked like a gem. Will make this again. First time to your site, I’ll be sure to check out some other recipes!
Thank you, for your review Michelle! I appreciate the star review.
I made this recipe this week, and it was my first time making any version of Cauliflower rice. My husband and I absolutely LOVED it! I didn’t miss regular rice at all and actually preferred this.
Great to hear, Amy! Thanks so much for sharing and for your review.
I love how you compare all of the different methods that you used for the cauliflower. I am going to try this with the frozen riced cauliflower (because I already bought some to try). But, it was really good to see what you like and didn’t like about the other methods. I am new to your blog today, but I will be bookmarking it. :) Have a great day! Thanks for sharing!
You’re welcome, Jama! I’m happy it was helpful to you.
I made the mediterranean cauliflower rice and it was so simple and AMAZING!! Thank you
You’re welcome!
My husband loves all vegetables – except cauliflower. But I’m trying to eat fewer carbs. So, I tried this last night. He loved it so much that he made sure that I saved the leftovers for his lunch today! Thanks for a great recipe! I didn’t have any lemons, so I used fresh lime juice (nice little tang added), and I wish I had had some fresh parsley, but dried had to do. Next time, I will have fresh!
Hooray!! That’s great, Meg. I’m so glad you won him over with this one.
This was absolutely amazing!! First time trying cauliflour rice and both my husband and I are completely sold!! A++
Thank you!!!
Made this tonight, it was delicious!! I used frozen cauliflower rice and just microwaved it for 2 minutes first and followed the rest of the recipe to cook on stovetop as written. Also added some lemon zest. Will absolutely be making this again. Thanks!
Your welcome, Nicole!
Followed the recipe to a “t” and found the cauliflower to be a bit too moist. I really think the cauliflower should be cooked and “squeezed” beforehand. I was worried I didn’t have enough for my dinner guests, so I microwaved some frozen riced cauliflower. squeezed out the water, sautéed, and added to the mix. The “frozen” cauliflower was very fluffy and light. I added the zest of 1 lime for some added zing.
I’m sorry to hear that!I did find some can be more watery than others. You will be surprised how much you can get out. Thanks for sharing what worked for you and your review, Keith!
I’ve never had cauliflower rice before, but a Google search took me to this recipe, which I made tonight. It was absolutely delicious and I have enough leftovers to use as a side dish tomorrow night I highly recommend it!
Thank you, Google! I’m glad you found it, Deirdre. Thanks so much for your review.
I tried this recipe today and liked it so much that it will become a regular on our monthly meal plan. I learned doing it that a whole cauliflower really isn’t too much for our small family of three because it shrinks when cooking considerably. A half cauliflower was fine for one meal for three persons (one child, two adults). But leftovers would be nice. I would like to know if you have tried it with other herbs?
Hi! I made this last night and it was a big success! I was worried I hadn’t gotten all of the water out, so I spread the cauliflower out on a sheet pan to dry before cooking, and I think that helps. Thanks for the inspiration!
Great tip! I might need to try that too. Thank you, Tanya. I appreciate the review!
Just read your recipe, looks so yummy. I have a question. Using frozen rice cauliflower, do you precook it or prepare it frozen. I just bought a big bag from Costco. Thank you
Hi Maribeth! You will want it thawed and squeeze any water out that you can get. Hope this helps!
Thank you, Kate! Your reply came just in time as I’m making it tonight. I’ll let you know how it turns out.
I had to leave a comment, when I made this for my mom, and my cauliflower hating dad asked for some fried rice.he loved it until he found out it was cauliflower and then it was only ok! Lol!
I used frozen prepared organic from Costco
That’s a huge win! Thanks for sharing, Kathy.
I love this. I’ve been holding off trying cauliflower rice because I’ve never really cared for the taste. I’ve puréed it and disguised it in mashed potatoes for more fiber and nutrition but that’s about it. This recipe is delicious, quick to make, and it had a ricelike texture- my husband ate 2 portions. I bought your cookbook for my vegan daughter and use a lot of your recipes when she’s home from college. Can you please come up with other recipes similar to this? I noticed Trader Joe’s sells riced broccoli as well. Also, jackfruit has become the hot vegan food, and I’m afraid to use the can in my pantry until I see something tried and true from you.
I’m glad you like this one! I will take both under consideration, Eve. Thanks for your review!
Definitely my family’s favorite cauliflower rice recipe!
Great to hear, Jill!
I’m not a big cauliflower fan but I am trying to eat more veggies so I decided to give this a try. I followed the recipe exactly (though I drizzled a little EVOO over the rice when I served it). It was delicious! I’ve already shared the link to your website with a few others along with a picture of my plate. That should convince them that it’s easy to make!
I served it with a lamb patty but can tell it would go well with chicken or fish.
Thanks for a great recipe! I will definitely be making it again.
I’m glad you gave it a try, even though cauliflower isn’t your favorite. Thanks so much for your feedback, Natalie!
I cooked it and put toasted sunflower seeds instead of almonds because that’s what I had at home, I’m in love with this rice!!! Thank you!! Can’t really tell how much I liked it, after we finished it I wanted to go to the store to get more colliflower because I want to make more, It definitely is something I need to add on my prep meal so I can have it all week long, thanks a lot!
I love that! Thanks for sharing just how much you liked it. Did you go to the store?! :)
Sounds yummy! Never tried cauliflower rice. Possible to make it ahead of time and reheat when ready to serve or does the cauliflower turn out too mushy upon reheating? Thanks!
This one is really best served right away, but you can rewarm it too.