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Parmesan Cauliflower Rice

Parmesan cauliflower rice is a simple but flavor-packed side dish! Simple to prepare, low carb, gluten-free and pairs well with Italian flavors.
Prep Time15 mins
Cook Time5 mins
Course: Side Dish
Cuisine: Italian
Keyword: cauliflower rice, keto, low carb
Servings: 4
Calories: 121kcal
Author: Denise Bustard


  • 1 tablespoon olive oil (or coconut oil)
  • 4 cups riced cauliflower
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder (or 4 cloves fresh garlic, minced)

After cooking

  • 1/2 cup parmesan cheese (freshly grated)


To rice cauliflower

  • Wash cauliflower and pat dry.
  • Remove outer leaves; break down the head of cauliflower into uniform pieces (1-2 inch florets). Include stems!
  • Working in 2-3 batches, place florets into a 7 cup food processor fitted with a steel blade.
  • Pulse 10-15 times, until cauliflower is in small rice-sized pieces. Remove any full florets that may remain.

To cook cauliflower rice

  • Heat oil in a non-stick pan over medium heat.
  • Add riced cauliflower, salt and garlic powder to the pan.
  • Cook for 3-5 minutes, until cauliflower is slightly soft but not mushy.
  • Stir in the parmesan cheese, and enjoy!


  • You can store riced cauliflower (uncooked for up to 10 days in the fridge, or up to 3 months in the freezer).
  • You can store cooked cauliflower rice in the fridge for up to 4 days.


Serving: 1cup | Calories: 121kcal | Carbohydrates: 9g | Protein: 8g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 9mg | Sodium: 539mg | Potassium: 490mg | Fiber: 3g | Sugar: 3g | Vitamin A: 100IU | Vitamin C: 77.1mg | Calcium: 183mg | Iron: 0.8mg