Eat Without

Sautéed Cauliflower Rice

Source: Food Hero Oregon State University Cooperative Extension Service

Published by the USDA MyPlate Kitchen library. Read from an archived copy of the source page captured 2025-12-31.

Cauliflower can be made into a rice alternative with just a few simple ingredients. Make this fresh-tasting side dish by pairing cauliflower with garlic, onion, and more.

Makes
4 Servings

Ingredients

  • 1 tablespoon vegetable oil
  • 1/2 cup diced onion
  • 1 clove garlic, minced (or 1/4 teaspoon garlic powder)
  • 1 medium cauliflower (grated or finely chopped, 4 to 5 cups)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon lemon juice or lime juice (optional)
  • 2 tablespoons chopped fresh parsley or cilantro (optional)

Directions

  1. Wash hands with soap and water.
  2. Heat oil in a large skillet or saucepan on medium heat. Add onion and cook until soft, 3 to 5 minutes.
  3. Add garlic, cauliflower, salt, and pepper. Stir until cauliflower is tender, 3 to 5 minutes.
  4. Stir in lemon juice and sprinkle with parsley, if desired. Serve warm.

Notes

Use as a side dish or as a base for stir-fries, chili, or anything you might eat with rice. Add any sautéed or roasted vegetables. Top with grated or crumbled cheese. Freeze extra lemon or lime juice to use later. Learn more about: Onions Garlic Cauliflower Lemons Herbs

Quoted for reference only, exactly as the source printed it, so check product labels yourself before relying on any of it. The methodology page covers the guarantee, and how a contributor can have their text removed on request.