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Mexi-Cauli “Rice”- A Low Carb Alternative to Rice

Nphotoutrition CPR’s friend and colleague,  Meredith Hill, RD,  is guest posting today and shares with us her healthy alternative for rice with a recipe for Mexi-Cauli “Rice”!


There are a number of foods out there that can be turned into delicious and nutritious alternatives for starchy carbohydrates.  Reasons for trying new recipes maybe because you welcome a good food challenge, you may delight in knowing you’re boosting your health by making an ingredient swap and/or you may just appreciate the increase in variety of your food repertoire.  There are numerous ways you can incorporate cauliflower into your diet and use it as a substitute for a starch. For example, rice, mashed faux potatoes, and even a pizza crust!   I thought it would be good to start with something simple, versatile and easily accessible: riced cauliflower a.k.a Cauli-Rice.

Why cauliflower? Well for starters, it’s a low carb, grain-free stand in for regular rice. With only 5 grams of total carbohydrate compared to cooked rice with 23 grams, per 100 gram serving, it makes for a great substitute for starchy, carb-loaded rice. Besides being an excellent source of vitamins C and K, folate and fiber, it’s also packed with cancer-fighting phytochemicals. Cauliflower and other cruciferous vegetables,  i.e. broccoli, cabbage, and kale contain the largest concentrations of health-promoting sulfur compounds, which increases the liver’s ability to produce enzymes that neutralize potentially toxic substances.

Now what exactly is riced cauliflower? It’s raw cauliflower florets, pulsed in a food processor just until it resembles rice. Then you sauté the “rice” for a few minutes and add seasonings based on what you’re trying to make. Here’s a recipe to get you started.

Mexi-Cauli “Rice”

In a medium pan, sauté for about 4 minutes:

1/2 an onion diced

2 garlic cloves minced

1 jalapeño, seeded and minced

2 T. Organic butter


Next add 2 cups of riced cauliflower (see directions above) to pan and sauté for another 2 minutes.

Lastly toss in:

1/4 tsp. of chipotle chili powder

1/4 tsp garlic powder

1/4 tsp of cumin

1/4 tsp of turmeric

Add sea salt to taste and continue stirring until cooked through and seasonings are all mixed in. Serve warm.

Optional: Mix in fresh, chopped cilantro for an extra flavor boost.


Enjoy! This dish makes a tasty side for your Taco dinners!


Meredith is a Registered Dietitian, military wife and mother of two who believes in using real food to live life to it’s fullest. With real life experiences, she finds great joy in leading others towards optimal health and happiness.