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.

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.

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


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

Garlic Parmesan Cauliflower Rice


  • 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


  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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66 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


  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! 

  17. This is definitely a great substitute for rice. Next time may sauté a small onion and add to it, but it’s delicious without it!!

  18. This looks delicious! Just wondering, does it reheat well?  

  19. This is wonderful! Very satisfying and HEARTY!! I will definitely make this again. Thank you!!

  20. Should I cook the cauliflower in a little water first ? 

  21. I made this tonight with a few shortcuts. I used a bag of fresh riced cauliflower, which was 4 cups. I had no garlic cloves so I used garlic powder. Cooked it all in 1 pan. Only took a few minutes. Delicious. I just wish cauliflower wasn’t so darn expensive.

  22. How long do you cook it for?

  23. OMG made my first tonight and I LOVE IT
    my husband will have to get use to it lol he liked it to but he is slower to adapted to new things
    im a bit crazy hihihi
    thank your recipee was perfect like that ?

  24. Wondering if anyone has the nutritional values for this? Thanks!

  25. I made this today and loved it! So easy to make and healthy as well. Great recipe, thanks for sharing.

  26. Thank you for this wonderful recipe! I did not realize how easy it was to make riced cauliflower. I’ll definitely be making this again. My 2 year old loved it to!

  27. My family is always wary of my cooking, especially my mother, but they loved this very much!!! I’m definitely making this again probably tomorrow lol!!!

  28. Making recepie and want to add fresh asparagus.. When would be best to add?

  29. This is a great replacement for rice! I absolutely love it! I add a few drops of lemon juice, creole seasoning, and paprika. 

  30. I sautéed diced orange bell pepper, green onion and sliced baby Bella mushrooms to add to this.  Yummm

  31. I made this for dinner tonight. We had it with lemon crusted cod and it was delicious! Will definitely be making this again. I used minced garlic in olive oil instead of fresh and there was enough of a garlic flavor that wasn’t overpowering. Told my husband we were going to be putting cauliflower in the garden this year.

  32. I wanted to try this, and was curious about the calorie count, so i imported the recipe onto my fitness pal app, and i substituted the butter for margerine, because that is what i had on hand, and the calorie count is about 74 per serving! I will definately be making this again, and again!!

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