Mediterranean Cauliflower Rice

5 from 40 votes

Seasoned with garlic, herbs and spices, this Mediterranean cauliflower rice is a great low carb alternative that is bursting with fresh flavors.

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If you are looking to cut back and carbs and still enjoy food full of flavor, this Mediterranean cauliflower rice ticks all the boxes! Easy to make and seasoned with herbs and spices, this keto friendly cauliflower fried rice is the perfect accompaniment to so many meals.

Mediterranean cauliflower rice in a large bowl with parsley and pinenuts
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Ingredients to make the recipe

  • Cauliflower: Cauliflower is a great low carb alternative to rice. High in fiber and packed full of vitamins and minerals, it’s a great healthy choice and the base of our recipe. You could also make this with broccoli.
  • Oil: For cooking the cauliflower. I like to use olive oil, but avocado oil will also work well.
  • Garlic: Use freshly minced garlic for the best flavor and it helps to cook it to infuse into the cauliflower.
  • Lemon juice, parsley and seasoning: To add a burst of freshness and zing to the cauliflower and season it with Mediterranean flavors.
  • Pine nuts: Toasted pine nuts add a great flavor and texture, as well as healthy fats.
Ingredients to make the recipe on a white board

How to make Mediterranean cauliflower rice

  1. Toast the pine nuts until golden brown and set aside.
  2. Cook the garlic and cauliflower rice until tender.
  3. Add the rest of the ingredients to the pan.
  4. Stir to combine and serve.
4 image collage to show how to make the recipe in a stainless steel pan

Tips for making the recipe well

  1. Use pre-riced cauliflower for ease and convenience. It’s widely available now and you can find it in the freezer isle.It’s ready to use straight from frozen.
  2. Follow my guidelines for how to quickly and easily cut cauliflower. If you are making your own cauliflower rice, be sure to check out this post for the step-by-step tutorial.
  3. Don’t over process the cauliflower if making from scratch. The florets should be just broken down. If you over process it, your rice can become too watery. Pulse it rather than blend it for the best texture. I use my Kitchen Aid food processor to grate the the cauliflower. You can use any other food processor you have or simple use a box grater.
  4. Don’t overcook the cauliflower rice. This can also cause it to be watery. Cook it on a high heat and stir frequently.

Frequently asked questions

Can you make it ahead of time?

Cauliflower rice is a great make ahead side and leftovers keeps well. Let it cool completely before placing in an airtight container. It will keep well in the fridge for 3 to 5 days. You can eat it cold as part of a salad, or heat it through quickly on the stovetop to serve.

Can you freeze it?

Cooked cauliflower rice freezes well, and will keep for up to 3 months. Thaw it in the fridge before reheating on the stovetop.

What do you serve it with?

Because of the seasonings in this recipe, it’s best to serve with Mediterranean style dishes. Try it with:
Mediterranean Stuffed Chicken
Grilled Chicken Kabobs
Beef Shawarma

Close up shot of the mediterranean style cauliflower rice topped with tomatoes

This Mediterranean cauliflower rice is so light and flavorful and it’s a great way to get extra veggies into your diet. Super quick and easy to make and bursting with flavor, you’ll be loving it as your new side dish!

More recipes with cauliflower:

If you’ve tried this healthy-ish feel good Mediterranean Cauliflower Rice recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

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Mediterranean Cauliflower Rice

Seasoned with garlic, herbs and spices, this Mediterranean cauliflower rice is a great low carb alternative that is bursting with fresh flavors.
5 from 40 votes
Servings 4 servings
Course Side Dish
Calories 192
Prep Time 5 minutes
Cook Time 6 minutes
Total Time 11 minutes
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  • 1 head cauliflower cut in florets
  • 3 tablespoons olive oil
  • 2 garlic cloves minced
  • ½ teaspoon salt
  • ½ teaspoon cumin
  • 2 tablespoons lemon juice
  • ¼ cup fresh parsley chopped
  • ¼ cup toasted pine nuts


  • Place the cauliflower florets in a bowl of a food processor. Pulse until the cauliflower is grated and looks like rice or couscous, being careful not to over-pulse.
  • Place a pan large enough to hold the cauliflower on the stove on medium-high heat.
  • Add olive oil, and once you see the oil shimmer, add the garlic and cook until fragrant, about one minute. Add the grated cauliflower and sauté for 1 minute.
  • Reduce heat to low and continue cooking, stirring frequently for 5 more minutes.
  • Remove from heat. Season with salt and cumin, add lemon juice, parsley and toasted pine nuts. Serve warm.


Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge or up to 3 months in the freezer.


Calories: 192kcal, Carbohydrates: 10g, Protein: 4g, Fat: 17g, Saturated Fat: 2g, Sodium: 337mg, Potassium: 501mg, Fiber: 3g, Sugar: 3g, Vitamin A: 316IU, Vitamin C: 78mg, Calcium: 40mg, Iron: 2mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Course: Side Dish
5 from 40 votes (37 ratings without comment)

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Recipe Rating


  1. Dixie says:

    I made this last night for my friends. We always complain how cauliflower rice still tastes like rice. They asked for the recipe! It was amazing and actually tastes more like couscous! This recipe is easy and a keeper!

    1. Yumna J. says:

      I’m so glad to hear you and your friends enjoyed it! I could definitely see how that’d be the case.

  2. Mary Valdez says:

    Luce muy bueno. Trataré de hacerlo.

    1. Yumna J. says:

      Thank you! Hope you enjoy!!

  3. Josephine Jennifer Crawford says:

    Looks delicious. I will try. Thanks for sharing and continued success.

    1. Yumna J. says:

      Thank you! Hope you enjoy!

  4. Dema says:

    This recipe is so delicious! I made it with cauliflower rice I had in the freezer, turned out perfect! Yumna, you’re the best!

    1. Yumna J. says:

      I love that! Thank you so much!!