Sauteed Cauliflower “Rice”

Romanesco Cauliflower Still Life - Eat Simple Food Cauliflower Rice - Eat Simple Food Print

Sauteed Cauliflower “Rice”

Romanesco cauliflower is pictured above but any variety of cauliflower will work for this cauliflower rice recipe.  It’s a vegetable substitution for rice and makes for a lovely light side dish.  This dish is done cooking whenever it’s to your desired consistency.  I like to not disturb it too much it as it’s cooking so that it caramelizes just a touch. If you’re not getting the caramelization, turn up the heat but watch carefully.

  • Author: beckie
  • Prep Time: 20 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 40 minutes
  • Yield: 4
  • Category: Side Dish
  • Method: Stovetop
  • Cuisine: International


  • 2 Tbsp olive oil
  • 2/3 cup onion, diced
  • 2 tsp garlic, minced
  • 1 large head cauliflower, chunked
  • 1/2 tsp salt
  • pinch black pepper
  • crushed red pepper flakes – optional for spice
  • Parmesan Cheese – optional as garnish


  • Remove leaves from cauliflower and cut up into large chunks (some of the stem is fine).  Place in food processor (do this in batches if necessary – don’t overfill the food processor) and lightly pulse until broken down into rice size pieces.  Better to have it a little chunky than soggy.
  • Bring a large pan to medium high heat and enough oil to lightly coat the bottom of the pan.  When hot, add onions.  Cook ~ 3-4 minutes, stirring occasionally, until onions are translucent.  Add garlic and cook ~ 1 minute or until fragrant.  Remove onions & garlic from pan.
  • Add cauliflower, salt, and pepper and cook uncovered ` 5-7 minutes without disturbing.  Add a touch of oil if it’s starting to dry out.  Adjust heat accordingly – look for a brownish crust before stirring.  Stir and cook an additional 5-7 minutes uncovered.  Mix in cooked onions and garlic.
  • Add salt and crushed red pepper to taste.  Garnish with parmesan if desired.  Happy Eating! Beckie


Things In My Kitchen:

  • Food processor for pulsing the cauliflower lightly.  This is a good & affordable 8 cup food processor that a few of my clients have.  Good value for the cash.

For more kitchen items I love/use: please visit my shop page.

This post contains Amazon affiliate links.  Thank you for supporting my blog & love of cooking.

Keywords: Cauliflower, Cauliflower Rice, Dairy Free, Gluten Free, Low Carb, Paleo, Vegan, Vegetarian, Whole 30, Keto

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Sauteed Cauliflower “Rice”

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