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coconut cauliflower rice

by Jackie Newgent  |  February 18, 2018  |  9 Comments

This coconut cauliflower rice is one of my favorite side dishes! The cauliflower acts like short grain rice … and looks kind of like couscous. But it’s totally grain free. That pretty much makes it an ideal side even for folks trying to keep carbs in check or following the oddest of diets! But it definitely doesn’t have “diet food” taste. It’s loaded with deliciousness and veggie goodness. And it’s so easy to make as I’ve streamlined the cooking process.

Enjoy it as your go-to side on Meatless Monday … or any other day of the week. Transform it into a meal by serving it as a bed for a vegetarian stir-fry or kebabs, alongside a veggie burger, or as part of a Buddha bowl. Hope you try it soon!

In the meantime, be sure to read my article in The Healthy: “Not a Fan of Cauliflower Rice? This Will Change Your Mind!”

coconut cauliflower rice

Yield: 4 servings

Serving size: 1 cup



  • 1 large head cauliflower, trimmed and separated into large florets
  • 2 tablespoons virgin coconut oil or avocado oil
  • 1/4 cup (60 milliliters) organic coconut milk
  • 3 scallions, green and white parts, minced
  • 3/4 teaspoon fresh grated turmeric root
  • 3/4 teaspoon sea salt, or to taste
  • 1/4 teaspoon freshly ground black pepper, or to taste
  • 1/4 cup (or a large handful) fresh cilantro leaves and tender stems (or microgreens)
  • 1/2 small red hot chili pepper, thinly sliced (optional)



  1. In two batches, pulse the cauliflower florets in a food processor until the size of couscous.* (Makes 7 to 8 cups uncooked riced cauliflower.)
  2. Add the coconut oil, coconut milk, scallions, turmeric, salt, and pepper to an extra-large cast iron skillet or a wok and heat over medium-high. Add the riced cauliflower and cook while stirring until golden brown, about 12 minutes.
  3. Adjust seasoning, sprinkle with cilantro and hot pepper (if using), and serve.


Per serving: 140 calories, 10g total fat, 9g saturated fat, 0g trans fat, 0mg cholesterol, 490mg sodium, 10g total carbohydrate, 4g dietary fiber, 4g total sugars includes 0g added sugars, 4g protein

*For extra caramelization during cooking, transfer rice cauliflower to a clean kitchen towel and squeeze well to remove excess moisture before cooking.


Tasteover Tips

  • Swap riced cauliflower in place of rice or couscous to boost your veggie quotient
  • Add freshly grated turmeric root for earthy flair and a rich golden color
  • Aim for some caramelization (brownness) to punch up flavor

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