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Mediterranean Cauliflower Rice

  • Author: Amy Estes
  • Total Time: 11 minutes
  • Yield: 6 1x
  • Diet: Vegan


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. 


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


  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. 


  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: 6 minutes
  • Category: Healthy Side Dishes
  • Method: Stovetop
  • Cuisine: Mediterranean

Keywords: mediterranean cauliflower rice, cauliflower rice, cauliflower