Healthy Cauliflower Rice

We love rice but there are times when we have to slow down on the carbs and make a healthier alternative. Cauliflower is high in fibre, a good source of antioxidant and aids in weight loss, to name a few. That’s why it’s gaining popularity as a carb substitute. 

This recipe is very versatile that you can substitute any spice that you want. I try to add different ones but I always go back to this, which is a combination of the spices we like and usually have. 



cauliflower rice

Healthy Cauliflower Rice

Pam from Pinoybites
A hearty alternative to rice that is very versatile and simple to make
Prep Time 10 mins
Cook Time 10 mins
Course Side Dish
Cuisine Filipino


  • 1 medium head cauliflower
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • ½ – 1 teaspoon garlic powder
  • teaspoon turmeric powder
  • 2 Tablespoons extra virgin olive oil


  • Grate the cauliflower using the large holes of a grater or you can finely chop with a sharp knife. Line a large colander with 2-3 sheets of paper towel and place the grated cauliflower on top. Leave for at least 10-30 minutes to drain excess moisture.
  • Heat the oil in a large shallow pan (preferably nonstick) using medium heat. Add the grated cauliflower and sprinkle the spices evenly on top. Stir well.
  • Cook while stirring for 5-8 minutes. Adjust seasoning, if needed. The “rice” should be cooked but still firm.


*Cauliflower comes in different sizes. You might need to adjust the seasoning depending on the size you’re using. Yield in mine was about 8 cups.
**Use it as you would with rice. I just draw the line with dishes with a lot of broth like Sinigang.
***You can add any spice that you like or have at home. You can use fresh garlic instead of the powdered one.
Keyword cauliflower rice, healthy carb, rice alternative

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