15 Healthy Cauliflower Rice Recipes That Are Anything But Bland

Vegan, paleo, and keto options galore.

By Lourdes Avila Uribe
Cauliflower Fried Rice with Mushroom Chicken—cauliflower rice

Cauliflower rice no longer lives in the realm of niche food fads—it has firmly positioned itself as the food world’s most delicious low-carb alternative. Whether you’re the kind of cook that prefers to pick up a bag of frozen cauliflower rice at your local Trader Joes or you like to make your own from scratch, you’re going to want to take a look at these healthy cauliflower rice recipes. Despite the bad rap that cauliflower rice may have gotten in the past, we’re pleased to report that none of the below recipes skimp on flavor. If you didn’t vibe with cauliflower rice before, you definitely will now.

When seasoned properly and added to bold ingredients full of rich flavors and diverse textures, cauliflower rice is a great vessel for pretty much all flavor profiles. If you’re craving Mexican food, your favorite Indian dish, a Mediterranean salad, or a piece of pizza, then there’s a cauliflower rice recipe for you. This cruciferous veggie is loaded with vitamins and minerals, making it a healthful alternative when swapped out in a traditional rice or grain dish. We’re getting hungry just thinking about it!

Take a peek at these 15 healthy cauliflower rice recipes including vegan, paleo, keto, chicken, and frozen options. We have a feeling you’ll add more than one of these to your weeknight rotation.

Vegan Cauliflower Rice Recipes

Cauliflower Tabbouleh with Pomegranates, Pistachios, and Fennel - A healthy and easy spin on the traditional mediterranean salad

Cauliflower Tabbouleh With Pomegranates and Pistachios from Camille Styles

Why We Love It: This dish is chock-full of delicious fennel and comes together within minutes. It’s a tabbouleh-inspired salad made hearty with the addition of cauliflower and packed with healthy and delicious herbs. Use it as a tasty side dish or enjoy it on its own.

Hero Ingredient: Pomegranate seeds give this a bit of tart sweetness and a burst of texture. They are juxtaposed perfectly with the pistachios for true textural delight.

Crispy Peanut Tofu and Cauliflower Rice Stir Fry from Minimalist Baker

Why We Love It: It’s not easy to crisp up tofu without frying it, but this recipe calls for pre-baking the tofu to make sure it’s crisped to perfection and can hold up in the stir fry. (How many times can we use the word “crisp” in a sentence?) The baby bok choy adds some green to the stir fry, and while it takes a bit longer to cook than most recipes, the taste makes it all worth it.

Hero Ingredient: Peanut butter. It comes together with sesame oil, tamari, maple syrup, and chili garlic to make a sauce so decadent you won’t believe it’s vegan.

cauliflower rice recipe—the roasted root

Roasted Sweet Potato Cauliflower Rice Buddha Bowl from The Roasted Root

Why We Love It: You can’t go wrong with a Buddha bowl. Roasted sweet potato, kale, black beans, and avocado round out this cauliflower rice dish. It’s a cheerful and nutritious dish that will keep you full for hours on end.

Hero Ingredient: Pumpkin seeds add a bit of crunch to this veggie-packed bowl. It just doesn’t get any better than those little salty bites contrasted with the creamy sweetness of the dressing.

Keto Cauliflower Rice Recipe

Keto Mexican Cauliflower Rice—Food Faith FitnessKeto Mexican Cauliflower Rice from Food Faith Fitness

Why We Love It: Cooking cauliflower rice can be done in the microwave, steamed, baked, roasted, or even fried, just pick whatever’s most convenient for you! Use this recipe as a side dish or as the base for a “burrito bowl” by adding ingredients like avocado, eggs, and more!

Hero Ingredient: Fajita seasoning will give this dish the bold Mexican flavor that brings it all together.

Paleo Cauliflower Rice Recipes

Paleo Cauliflower Pizza Crust from Paleo Grubs

Why we Love It: Once you’ve got this cauliflower crust recipe down, you can go wild with your toppings of choice. Keep it paleo with meat and paleo-friendly cheese or load on your favorite veggies. This crispy crust cannot be beaten. Pick up some pre-made cauliflower rice or make it on your own depending on how much time you have to cook! 

Hero Ingredient: Coconut flour keeps this recipe paleo and low carb without having to hunt for too many unexpected ingredients.

Tandoori Chicken With Curry Pineapple Cauliflower Rice from Well Fed 

Why We Love it: It’s the perfect healthy Indian meal. Tandoori chicken is packed with rich flavors, the cauliflower rice is seasoned like a dream, and the mint chutney is as good as it gets. You’ll want to be sure to make extra so you can dollop it on your meals for days to come.

Hero Ingredient: Pineapple. Chunks of pineapple are mixed into the riced cauliflower along with scallions, almonds, and raisins for a veritable flavor explosion. It’s a totally unexpected addition you’ll come back to again and again.

cauliflower rice recipe

Paleo Kimchi-Bacon Fried Cauliflower Rice from Worthy Pause

Why We Love it: The umami flavors in this dish are bursting through every bite. It just might be our favorite way to cook with cauliflower rice. You can also leave out the bacon if you want to make it vegetarian-friendly as well as paleo.

Hero Ingredient: Kimchi just might be the star here, giving this rice a tangy, pickled flavor that cuts through the richness of the bacon. 

Frozen Cauliflower Rice Recipes

shrimp and veggie paella cauliflower rice recipe

Shrimp and Spring Vegetable Cauliflower Rice Paella Recipe from I Am A Food Blog

Why We Love It: It’s not easy to find paella-alternative recipes that remain loyal to the spirit of the paella, but this recipe harnesses all the flavor and heart of the traditional Spanish dish. Saffron and smoked paprika infuse this paella with all the Spanish tastes your heart desires. It’s a feast for the senses.

Hero Ingredient: Shrimp. Even if you aren’t a big seafood person, you’ll want to give this recipe a try.

Crispy Baked Cauliflower Tots from Spoon Fork Bacon

Why We Love It: Depending on your own definition of healthy, these cauliflower rice tots may be pushing the limits. In their defense, they are baked, not fried, and cauliflower rice replaces the heavier potato found in real tater tots. Panko and cheese just might push it into the realm of indulgence, but that’s neither here nor there. The fact of the matter is they are simply heavenly.

Hero Ingredient: White cheddar cheese. As Ina Garten would say, “Get the good one.” You won’t regret it.

cauliflower rice peppers recipe

Shawarma Stuffed Peppers With Tahini and Herbs from My Name Is Yeh

Why We Love It: We simply love a stuffed pepper. Healthful, bountiful, and pretty to look at—like a fully edible cornucopia, sans goat horn. A handful of herbs like cilantro, parsley, and mint keeps it all feeling fresh and bright. As if that weren’t enough, this recipe also works for a Passover dinner!

Hero Ingredient: Shawarma seasoning. The rich Mediterranean spices enliven the ground turkey, which is always dangerously close to being bland if not properly seasoned. A total impossibility with this dish.

gluten free cauliflower tabbouleh

Gluten-Free Cauliflower Tabbouleh from Camille Styles

Why We Love It: All you need is a bag of frozen cauliflower rice (Whole Foods makes our favorite), herbs, and a few goodies like almonds, dried cranberries, and cucumbers for this gluten-free tabbouleh to come together.  it’s light, refreshing, and can be enjoyed by anyone who is G-free.

Hero Ingredient: Dried cranberries. We love the pop of color and burst of flavor that cranberries add to this dish. It puts a little twist on your everyday tabbouleh and is a cinch to have on hand as needed. 

Teriyaki Tofu & Cauliflower Rice Cabbage Rolls from Full of Plants

Why We Love it: This is a great recipe for those working with frozen cauliflower rice since you’ll be cooking all the ingredients in a pan before adding them to your cabbage rolls. The homemade teriyaki marinade is lip-smackingly good with none of the additives from a store-bought sauce.

Hero Ingredient: Cabbage leaves. While most Asian-inspired wraps tend to be made with romaine lettuce, the addition of cabbage leaves (or alternatively, collard greens) makes a sturdier vessel for these zesty rolls.

Chicken Cauliflower Rice Recipes

Sweet and Sticky Three-Ingredient Apricot Chicken With Cauliflower Rice from Half Baked Harvest

Why We Love It: This chicken recipe is next-level. It’s sweet, savory, aromatic, and oh-so-tender. Paired with cauliflower rice, it’s a perfect weekday meal that’s good enough to serve guests. The addition of cashews to the cauliflower makes it an unexpected textural delight.

Hero Ingredient: Apricot preserves. Slather it onto your chicken for a seriously succulent experience.

chicken broccoli cauliflower rice casserole

Creamy Chicken Broccoli Cauliflower Casserole from Savory Lotus

Why We Love It: This creamy chicken, broccoli, and cauliflower rice casserole also happen to be paleo and dairy-free. It’s deceptively healthy while still being the ultimate comfort food. 

Hero Ingredient: Nutritional yeast gives this casserole a cheesy flavor without having to load it down with actual dairy.

Cauliflower Fried Rice with Mushroom Chicken—cauliflower rice

Mushroom Chicken Spiced Cauliflower Fried Rice from Playful Cooking

Why We Love It: The key to this dish is making sure the cauliflower rice gets nice and crispy, eliminating the need to boil it before frying it up. The mushrooms and chicken beef up this recipe that will keep you full for hours to come. It’ll become a staple for when you want to quickly get a healthy meal on the table.

Hero Ingredient: The Sambal Oelek fresh chili paste in the sauce gives this cauliflower fried rice a flavorful kick.

What’s your favorite healthy cauliflower rice recipe? Share it with us below!

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