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Easy Mediterranean Cauliflower Rice – 15 Minutes

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This Mediterranean Cauliflower Rice is packed with amazing Mediterranean flavors. It is so easy to make and goes with anything like chicken, pork, or seafood. This low-carb cauliflower rice bowl is so delicious, plus it is vegan, gluten-free, and paleo. 

Riced, cooked cauliflower in a large serving bowl topped with sliced tomatoes, Calmat olives, parsley, and pine nuts with a spoon in the bowl more tomatoes and lemon behind it and a striped linen and olives on a plate in front of if.

Mediterranean cauliflower rice is a great low-carb option, especially if you are following a low-carb diet. It is packed with so much great flavor from the garlic, shallots, parsley, and pine nuts and the toppings take it to a whole new level!

Cauliflower really is a wonderful substitute for so many things. We love these buffalo cauliflower wings, cauliflower bites, and cauliflower gnocchi. This incredible cauliflower rice is my new favorite!

Even people that claim they do not like cauliflower, love this Mediterranean cauliflower rice recipe. Every time I make it, it is one of the first things everyone eats. Which is good because it makes a good amount of food. Plus it is an amazing side dish that you can serve with anything!

Bowl of cauliflower rice with some sliced cherry tomatoes, olives, nuts and herbs on top of it with sliced lemons and more cherry tomatoes behind it.

Why you’ll love this Mediterranean cauliflower rice

  • It only takes 15 minutes to make it!
  • Quick and easy healthy side dish.
  • Goes with everything like chicken, pork, or fish. 
  • Packed with delicious Mediterranean flavors like garlic, parsley, and lemon.
  • Mediterranean cauliflower makes the best low-carb rice dish that everyone will love!
  • Vegan, gluten-free, and paleo. 

Ingredients you will need to make this cauliflower rice recipe

Ingredients for mediterranean cauliflower rice with labels over each ingredient.
  • Cauliflower – 1 medium head of cauliflower or fresh, precut cauliflower florets (about 6 cups). While you can use frozen, thawed cauliflower rice, fresh cauliflower works best in this recipe.
  • Olive oil – extra virgin olive oil, butter, or avocado oil.
  • Shallots + garlic – for extra flavor. Red onion and garlic paste would also work fine. 
  • Pine nuts – for that nice crunchy, nutty taste and texture. 
  • Salt and pepper – to taste.
  • Parsley – to add an herby, green flavor and color to the cauliflower rice. 
  • Optional toppings for Mediterranean cauliflower rice – Cherry tomatoes, olives, feta, and chickpeas.

How to make Mediterranean Cauliflower Rice

Cut cauliflower florets on a brown cutting board.
Cut the cauliflower
Cauliflower florets in a food processor.
Add to a food processor
Riced cauliflower in a food processor.
Blend into rice
Pine nuts being toasted in a pan.
Toast nuts
Chopped garlic and shallots cooking in a sauté pan.
Cook aromatics
Cooked cauliflower rice in a skillet.
Add rice
Cooked cauliflower rice topped with parsley and pine nuts in a skillet.
Cook and add herbs and nuts
Mediterranean cauliflower rice in a large bowl topped with sliced tomatoes, olives, herbs, and pine nuts with more tomato and sliced lemon behind it and a striped towel and plate of olive and herbs in front of it.
Top and serve!
  1. Make the cauliflower rice – chop the cauliflower into florets, and place the florets into the bowl of a food processor. Cover and pulse a few times until it breaks down into the rice. 
  2. Toast the pine nuts.
  3. Cook the cauliflower rice – heat a pan to medium heat with some oil, add the shallots and garlic, and cook for a few minutes. Then stir in the cauliflower rice and toss and cook it for 3-5 minutes. 
  4. Finish and serve. Stir in the parsley, a squeeze of lemon if desired, and more salt and pepper to taste. Transfer to a serving bowl and top with sliced cherry tomatoes, sliced olives, more parsley, and a squeeze of lemon. You could also add some crumbled feta cheese and chickpeas to this Mediterranean cauliflower rice bowl.

Pro tip! You can rice the cauliflower 2 days in advance and keep it in an airtight container in the refrigerator until you are ready to use it! Make sure it is in an airtight container or it may make your fridge smell.

Substitutions and Variations

  • Fresh cauliflower rice works best but frozen cauliflower rice can be used if that is what you have on hand. It may take slightly longer to cook in the pan but it will still work.
  • Red onion or yellow onion can be used in place of the shallots.
  • Butter can be used in place of the oil.
  • Add some protein – this mediterranean cauliflower rice is great topped with some cooked sliced chicken, or even crispy tofu to make it a complete meal.
  • This recipe is already vegan, dairy-free, paleo, and gluten free!
bowl of cauliflower rice cooked and topped with sliced tomatoes, olives, pine nuts and chopped parsley.

Tips for Success

  • Use fresh cauliflower and not frozen. Although frozen cauliflower rice will work in this recipe, it will come out much lighter and fluffier with fresh riced cauliflower. 
  • Cook the rice in some oil. This helps the cauliflower become nice and soft with a wonderful flavor. The oil mixed with the flavor of the shallots and garlic is amazing. 
  • Top it! This Mediterranean cauliflower rice is even better topped with sliced cherry tomatoes, kalamata olives, parsley, lemon, and a little crumbled feta cheese. 

Storing and reheating cauliflower rice

Mediterranean cauliflower rice stores and reheats beautifully. To store it, let it cool completely, then transfer it to an airtight container and keep it in the fridge for up to 3 days. Easily reheat it in the microwave until warmed through. 

Frequently Asked Questions

Can you make this recipe ahead of time?

This Mediterranean cauliflower rice is a great make-ahead side dish since it stores and reheats really well. Let it cool completely then keep it in an airtight container in the refrigerator for up to 3 days. Reheat it in the microwave or on the stovetop until warmed through.

Can you freeze cauliflower rice?

This cauliflower rice recipe is best if eaten within a few days. I don’t recommend freezing it since it gets slightly mushy and will lose some of its flavors.

Can you use pre-cooked cauliflower rice?

This recipe will turn out best with fresh riced cauliflower since it just gets so fluffy and flavorful as it cooks. Although you can use pre-cooked, riced cauliflower it won’t turn out as delicious.

Large bowl filled with cooked cauliflower rice with veggies on top of it with a spoon in the bowl and more tomatoes and sliced lemon behind it.

Ways to serve Mediterranean cauliflower rice

You can serve this healthy side dish with many things. Here are a few of my favorite ways to serve it!

Other low-carb side dishes to try

Did you try this Mediterranean Cauliflower Rice recipe? If you did, then please leave a rating and comment below. I would love to hear from you!

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Mediterranean Cauliflower Rice

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5 from 21 reviews

  • Author: Amy Estes
  • Total Time: 15 minutes
  • Yield: 6 servings 1x
  • Diet: Vegan
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Description

Mediterranean cauliflower rice is loaded with amazing Mediterranean flavors and is so easy to make. It is a wonderful healthy side dish that is low-carb, gluten-free, vegan, and paleo! Serve it with chicken, pork, or seafood. 

Ingredients

Scale
  • 1 medium head of cauliflower (or 4 cups of store-bought cauliflower rice)
  • ¼ cup pine nuts
  • 2–3 tablespoons olive oil – divided
  • 3 cloves of garlic – peeled and minced
  • 1 medium shallot – peeled and diced
  • Salt and pepper- to taste
  • ⅓ cup fresh chopped parsley
  • Fresh lemon juice – optional but so good!
  • Optional toppings – sliced cherry tomatoes, sliced kalamata olives, crumbled feta cheese, canned chickpeas

Instructions

  1. Rice the cauliflower: Cut the bottom off of the cauliflower, slice it in half, and cut out the core, using a sharp knife. Chop the cauliflower up into florets to make it easier to rice. Add the chopped cauliflower to the bowl of a food processor, place the lid on, and pulse a few times until it resembles rice.
  2. Toast the pine nuts: Heat a medium-sized skillet to medium-low heat and add the pine nuts. Toss and toast them for a few minutes to get them nice and golden. Then set them aside. 
  3. Cook the garlic and shallot: Heat a larger pan to medium heat (you can use the same pan you used to toast the pine nuts just make sure it is large enough to hold all of the cauliflower rice). Add 1 tablespoon oil. Once the oil is hot, add in the garlic and shallots. Toss and cook them for a few minutes until soft. 
  4. Cook the cauliflower rice: Add the riced cauliflower to the pan and drizzle it with the rest of the olive oil. Toss and cook on medium heat for 2 minutes, reduce the heat the medium-low heat, and cook for a few more minutes until the cauliflower is soft. Note: 1-2 tablespoons of butter is also great to add even more flavor to the cauliflower rice. 
  5. Finish and serve: Stir in the chopped parsley, pine nuts, salt, and pepper to taste, and a squeeze of lemon. Transfer the cauliflower rice to a serving bowl and top with sliced tomato, olives, and more parsley. 

Notes

  1. You can use store-bought cauliflower rice – I like trader joes, although fresh riced cauliflower works best in this recipe. 
  2. This is best if eaten right away but it can be stored in an airtight container for up to 2 days and easily reheated in the microwave.

This recipe was inspired by Feelgoodfoodie. 

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Healthy Side Dishes
  • Method: Stovetop
  • Cuisine: Mediterranean
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