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Mediterranean Cauliflower Rice

This dish has the benefit of BOTH being a delicious low-carb meal option and an easy way to add more veggies to your diet.

Notes from the LHTC Team:

Don't let the cauliflower rice fad fool you - it's both a delicious and healthful way to cut back on carbs and add more veggies to your diet in an easy way. Whirl some chopped cauliflower in a food processor to get the cauliflower "rice" - which looks a bit more like couscous if you ask us - and sautée with olive oil, garlic and onions for a flavorful side dish or main meal.


Mediterranean Cauliflower Rice

Servings: 2-4

Download the Recipe


For the Cauliflower Rice

1 Head Cauliflower, cut into large chunks

3 tablespoons Olive Oil, divided

1 cup Yellow Onion, chopped

4 cloves Garlic, minced

1/2 Lemon, juiced and zested

Salt and Pepper to taste

1/2 cup Fresh Parsley, chopped

1/2 cup Feta, crumbled

1/4 cup Pine Nuts, lightly toasted


For the Lemony Yogurt Sauce

1/2 cup Plain Yogurt

1-2 teaspoons Lemon Juice, to taste

1 clove Garlic, minced

Salt and Pepper to taste


1. Make the cauliflower rice: In a food processor with the blade attachment, pusle large chunks of cauliflower into small pieces. Set aside.


2. In a large, pre-heated frying pan over medium heat, add the oil and heat until shimmering. Add the onion and cook until just beginning to brown, about 2-3 minutes. Add the garlic and continue to cook the mixture until the onions are golden brown and caramelized, another 2-3 minutes. Add the cauliflower “rice” to the pan along with salt and pepper to taste. Cook until cauliflower is cooked and tender, another 5 minutes. Add the lemon juice and taste again for salt and pepper.


3. Remove from the pan to a serving dish and toss with parsley. Top with feta and pine nuts.


4. Make the lemony yogurt sauce: mix together all ingredients and drizzle over rice. Serve.


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