Garlic Parmesan Cauliflower Rice


Cauliflower rice is cooked with a garlic butter sauce and Parmesan cheese for a low carb, gluten free, delicious and easy dish.

One of my favorite ways to eat cauliflower is making cauliflower rice. And this garlic parmesan version may be my favorite cauliflower rice dish. It’s buttery, garlicky and cheesy. It’s a dish I make with pasta and rice, but it works just as well with cauliflower.

Here is an update of this recipe with video! You can also find all my latest recipes on my new youtube channel.

It’s a complete dish on its own or it can be paired with a protein. I love just eating it a big bowl of this for lunch.

If you enjoy this recipe, check out the rest of my cauliflower recipes here!

Garlic Parmesan Cauliflower Rice

Ingredients:

  • 5 cups of raw cauliflower "rice" (about 1 medium head of cauliflower; I cut mine into florets and then briefly pulsed in the food processor until they are the size of grains of rice, but you can also use frozen cauliflower rice)
  • 3 tbsp salted butter
  • 3 garlic cloves, minced
  • 6 tbsp shredded parmesan cheese
  • salt and pepper, to taste

Directions:

  1. In a small saucepan over a stove top, add butter and minced garlic. Bring to a simmer and cook for 2-3  minutes, stirring often, until garlic flavors are infused into the oil (melted butter). Careful to not let the garlic burn.
  2. In a large skillet, wok or frying pan, add cauliflower rice and bring to medium-high heat over stove top. Pour in butter mixture. Sprinkle cheese on top. Stir to mix and cook until cauliflower is tender. Add salt and pepper to taste and stir a few more times until everything is thoroughly mixed. Serve while warm. Garnish with fresh chopped parsley if desired.

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33 comments on “Garlic Parmesan Cauliflower Rice”

  1. do you have the nutritional info?

  2. This is delicious!

  3. There is no amount mentioned for the oil only the butter. In the directions butter is mentioned twice! I presume othe first is oil as later in the recipe it says to pour in the butter. I will try it? Thank you!

    • Hi Karla- I’m sorry for any confusion. There is no additional oil for the recipe. The oil I was referring to was the butter once it is melted since it becomes liquid oil. I will clarify to say melted butter in the directions.

  4. It didn’t get creamy or create much flavor- not my fav, but still a good concept. Thank you for sharing !

  5. The cauliflower does not need to be steamed or boiled before hand?

  6. Really good!! Thanks for the recipe!

  7. How long will this last in the fridge? 

  8. Does this freeze once cooked? I would love to use this in my meal preps 🙂 

  9. I started the low carb a week ago and have been craving rice!! I found this recipe and I just made it and I absolutely loved it! Thanks for the recipe!! 

  10. I found this recipe the other day via Pinterest . We loved it and made it twice already. I didn’t have any parsley , but I did snip some fresh chives into it. Excellent low carb recipe , thanks for sharing !!

  11. How many servings is this recipe? 

  12. Hello! Has anyone made this with frozen cauliflower? Wondering about cooking it? Partially microwave to thaw or cook it frozen?

    • Yes this works with frozen cauliflower. I recommend defrosting before cooking so there is less water in your pan.

  13. is there nutrition facts for this recipe?

    • Hi Sara, I do not provide nutrition facts for recipes but there are many websites out there that allow you to calculate the information you need, such as myfitnesspal

  14. So delicious! I substituted broccoli rice for the cauliflower rice. I also used one tablespoon of ghee and 2 tablespoons of olive oil, instead of the 3 tablespoons of butter. I also substituted 3 tablespoons of nutritional yeast for 3 of the tablespoons of Parmesan cheese. I always try to make the recipes a little more healthy. It was easy to make and yummy to eat

    Thanks

  15. Very good! I mean it, will definitely make again. Things I’d do different…. one garlic cloves less, and I love garlic. I will say the garlic I have right now is super fresh and strong. But it was overpowering. Maybe it’s the way the cauliflower absorbs it? I melted butter and garlic, added cauliflower to same pan and stir-fried it, way better than 2 pans. A little more parm, maybe even add some other hard cheese? Romano, Asiago, prov? Next time I’m adding a dried hot pepper (same as general tso chicken) and sautéed mushrooms.
    Making stir fried venison tips this week, will definitely use this instead of rice. Thank you.
    Btw… this is the first time I’ve ever eaten cauliflower besides in a mix. Loved it! (And I’m 54 )

    • thanks for sharing! I’m glad it worked out for you and I can see it being a little overpowering if your garlic is super fresh. But def adjust to your personal tastes!

  16. When you defrost the frozen cauliflower rice should you get as much water out of it as possible?   Just asking before I try it.   Sounds selfish! 

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