Cauliflower Rice Pilaf

Brighten up a bag of frozen riced cauliflower with vibrant vegetables to create this easy, low carb Cauliflower Rice Pilaf. This versatile side dish is a delicious, grain-free alternative.

I’ve been including riced cauliflower on my menu in some form or another, more and more frequently. It is SO convenient to be able to grab a bag right out of the freezer to create a healthy side dish like this low carb Cauliflower Rice Pilaf. It takes less than 15 minutes to prepare and it’s exceptionally family-friendly.

This FAST cauliflower rice recipe is a great way to lower the both the calorie and carb count of any meal. By using riced cauliflower instead of brown rice, you’ll cut the calories in half and the carbs by two-thirds!

Ingredient Notes

• Oil – Vegetable, olive or avocado oil will all work here.
• Carrot – Diced fresh carrot.
• Frozen peas – There is no need to thaw the peas, just toss them in straight from the freezer.
• Riced cauliflower – Bags of frozen riced cauliflower are easy to find at most grocery stores. I buy a big package at Costco that includes individual packets. It cooks up really well straight from the freezer in recipes like this.
• Seasoning – I use Lawry’s Seasoned Salt, onion powder, and pepper. You can easily control the flavor of this pilaf by substituting seasonings you love.
• Parsley – Either old school curly parsley or flat-leaf Italian parsley will work just fine.

How to Make Cauliflower Rice Pilaf

1. Heat the oil in a large skillet over medium heat. Add the carrots and sauté for 2 to 3 minutes, or until fork tender. Next, add the garlic and sauté for another minute.
2. Add the frozen riced cauliflower and the frozen peas.
3. Next, add the seasoned salt, onion powder, and pepper.
4. Cook, stirring occasionally, for 3 to 4 minutes or until the cauliflower rice and peas are thawed and warmed through. Stir in the parsley and serve.

Tips for Cooking the Best Cauliflower Rice

• Use your largest skillet. Overcrowding the ingredients can create mushy cauliflower rice.
• Be sure you sauté any fresh veggies until they are fork tender. Once you add the frozen riced cauliflower, it will only need a few minutes to cook through.
• Don’t thaw the frozen riced cauliflower before starting. The texture will be much better if you cook it from frozen.

Variations

Keto Cauliflower Rice Pilaf – Substitute 2 tablespoons butter for the oil and finely chopped broccoli for the peas for a keto-friendly pilaf.

Almond Cauliflower Rice Pilaf – Add a handful of sliced or slivered almonds when sautéing the carrot and garlic.

Veggie Loaded Cauliflower Rice Pilaf – Switch up the veggies to any that you love. Finely diced bell pepper can be added with the carrot. Frozen vegetables like corn or green beans can be added in place of or in addition to the frozen peas.

More Low Carb Side Dish Recipes

• Air Fryer Turmeric Roasted Cauliflower
• Sautéed Spinach with Garlic and Lemon
• Garlic Parmesan Zucchini Noodles
• Instant Pot Broccoli

If you love cauliflower rice, you need to try my Cilantro Lime Chicken with Tex-Mex Cauliflower Rice. A delicious meal in a bowl!

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