Cauliflower Rice

Jun 04, 2018

Cauliflower Rice

Cauliflower is shaped like broccoli, but the similarities end there. Did you know cauliflower has the same DNA pattern as vegetables like broccoli and brussels sprouts, but has a naturally-occurring mutation that causes the entire plant to become edible, not just the flower, and drastically enlarges their florets?

Cauliflower is perfect for a bariatric-friendly diet and works as a substitute for empty carbs like rice and bread. This simple, easy dish helps get the consistency and cooking qualities of rice without the carbs occupying space in your stomach.


  • 1 large head cauliflower separated into 1-inch florets
  • 3 tbsp. olive oil
  • 1 medium onion finely diced
  • Kosher salt
  • 2 tbsp. fresh parsley leaves finely chopped
  • Juice of ½ lemon


Trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.

Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes. Add the cauliflower, and stir to combine. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes. Remove from the heat.

Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.


Serves 4 (1 cup servings).

Nutritional Analysis Per Serving
Calories 140
Total Fat 11 g
Saturated Fat 1.5 g
Cholesterol 150 mg
Sodium 530 mg
Carbohydrates 10 g
Sugars 4 g
Dietary Fiber 3 g
Protein 3 g


This tasty cauliflower rice recipe was courtesy of Food Network.


University Bariatrics