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    Home » Recipes » Course » Side Dishes » Cauliflower Rice Pilaf

    Cauliflower Rice Pilaf

    November 29, 2021 by Valerie Brunmeier

    Jump to Recipe Print Recipe

    This post may contain affiliate links. Please read my disclosure policy.

    A close up of a spoon scooping Cauliflower Rice Pilaf with overlay text.

    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.

    A spoon scoops Cauliflower Rice Pilaf from a bowl.

    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!

    A close up of cauliflower rice with peas and carrots in a bowl.

    Ingredient Notes

    The ingredients for Cauliflower Rice Pilaf with overlay text.
    • 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

    Ingredients combined in a skillet 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.
    A spoon scoops Cauliflower Rice Pilaf up from a bowl.

    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.

    A white serving bowl full of Cauliflower Rice Pilaf next to parsley and carrots.

    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!

    Sign up for our free newsletter for all the latest recipes and join Wholesome Made Easy on Facebook, Instagram and Pinterest for more healthy cooking inspiration.

    A spoon scoops Cauliflower Rice Pilaf from a bowl.

    Cauliflower Rice Pilaf

    Valerie Brunmeier
    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.
    Print Recipe Pin Recipe
    Prep Time 4 mins
    Cook Time 8 mins
    Total Time 12 mins
    Course Side Dish, Vegetable
    Cuisine American
    Servings 4
    Calories 54 kcal

    Ingredients
      

    • 2 teaspoons oil like vegetable, olive or avocado oil
    • 1 carrot peeled and diced
    • 1 teaspoon minced garlic
    • 10 ounce bag frozen riced cauliflower don’t thaw
    • ⅓ cup frozen peas don’t thaw
    • ½ teaspoon Lawry’s Seasoned Salt
    • ½ teaspoon onion powder
    • ¼ teaspoon freshly ground black pepper or to taste
    • 2 to 3 tablespoons chopped fresh parsley

    Instructions
     

    • Heat the oil in a large skillet over MEDIUM heat. Add the carrots and sauté for 2 to 3 minutes, or until fork tender. Add the garlic and sauté for another minute.
    • Add the frozen cauliflower rice, frozen peas, seasoned salt, onion powder, and pepper. 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.

    Notes

    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.

    Nutrition

    Calories: 54kcalCarbohydrates: 7gProtein: 2gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 325mgPotassium: 308mgFiber: 3gSugar: 3gVitamin A: 2809IUVitamin C: 43mgCalcium: 29mgIron: 1mg
    Keyword cauliflower rice pilaf
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    All information provided regarding nutrition on this website is intended to be used for informational purposes only. Content related to nutrition is not medical advice nor is it intended to replace medical advice. The website is not intended to diagnose, prescribe, or treat any disease, condition, illness, or injury. Before beginning any diet program, modifying your diet, or making changes to the diet of a child in your care, including following the nutrition information available on the website, you should seek advice from a licensed professional.

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    Filed Under: Dairy-Free, Gluten-Free, Light, Low Carb, Nut-Free, Side Dishes, Vegan, Vegetarian Tagged With: Vegetables

    About Valerie Brunmeier

    Valerie, a long time food blogger and cookbook author, launched Wholesome Made Easy in June of 2020. Her true passion is sharing her experience as a working mom of four to help other busy home cooks create wholesome, delicious meals that take a lighter approach. Her recipes have been featured on Better Homes & Gardens, Good Housekeeping, Redbook, Country Living, Cosmopolitan, Buzzfeed, MSN, Shape Magazine and more.

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