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Cauliflower Rice Pilaf

Cauliflower Rice Pilaf

For a change of pace, and a new way to enjoy your veggies, swap your brown rice with this finely chopped cauliflower "rice."


  • 6 cups cauliflower florets (about 1 head)
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic, minced
  • ½ teaspoon salt
  • ¼ cup asted sliced almonds
  • ¼ cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil
  • 2 teaspoons lemon zest


  • Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces.
  • Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add the cauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes. Remove from heat. Stir in almonds, herbs and lemon zest.


  • Refrigerate raw cauliflower “rice” (Step 1) for up to 3 days.

AUTHOR EatingWell Test Kitchen, Hilary Meyer
BRAND EatingWell

YIELD 6 servings
ACTIVE TIME 20 minutes
TOTAL TIME 20 minutes


Per serving 114 Calories
Total Fat 9 g
Saturated Fat 1 g
Mono Saturated Fat 7 g
Cholesterol 0 mg
Sodium 227 mg
Fiber 3 g
Protein 3 g
Potassium 361 mg
Added Sugars 0 g
Total Sugars 2 g
Calcium 39 mg
Folate 65 mcg
Omega-6 1 g
Vitamin E 3 mg
Vitamin B3 1 mg
Carbohydrate Servings ½

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