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
Ingredients
- 5 cups of raw cauliflower "rice" see note
- 3 tbsp salted butter
- 3 garlic cloves minced
- 6 tbsp shredded parmesan cheese
- salt and pepper to taste
Instructions
- 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.
- In a large skillet, wok or frying pan, add cauliflower rice and bring to medium-high heat on the stovetop. 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.
Notes
- You'll need a large head of cauliflower. To make the cauliflower rice, I cut the cauliflower into florets and then briefly pulsed in the food processor until they are the size of grains of rice. You can also use frozen cauliflower rice.
Nutrition
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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do you have the nutritional info?
I do not. I recommend inputting the ingredients in caloriecount recipe calculator or myfitnesspal recipe calculator.
This is delicious!
so glad you like it =)
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.
It didn’t get creamy or create much flavor- not my fav, but still a good concept. Thank you for sharing !
Hmm, it’s not supposed to be creamy–just cheesy and garlicky
The cauliflower does not need to be steamed or boiled before hand?
No because you will be cooking it in the pan
Really good!! Thanks for the recipe!
so glad you enjoyed it!
How long will this last in the fridge?
I’d say 1-2 days. I haven’t had any leftovers past that to be honest. we always eat it pretty fast!
Does this freeze once cooked? I would love to use this in my meal preps 🙂
yes!
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!!
so glad you enjoyed this! it’s my fav cauliflower rice recipe to make
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 !!
so glad you liked it!
How many servings is this recipe?
About 5
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.
I used frozen riced cauliflower; however, I steamed it first,. Then I wrapped it in a cloth to extract the extra fluid. ( just twist over a bowl – it is crazy how much water is in the frozen cauliflower!)
Thanks for the recipe! YUM!
Glad this worked out for you!
OMG! This was delicious! I added bacon finely chopped up and used Kerry Gold Irish garlic butter. I cooked the garlic , cauliflower and scallions in the bacon grease left over and it gave this dish a flavor that was an Italian specialty for sure! Thanks Kirbie ?
So glad you enjoyed it!
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
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
yum, great idea with the broccoli rice
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!
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!
Delish!!!
I usually just add the frozen cauliflower straight in. The water should evaporate when you are cooking
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!!
onion is a great addition!
This looks delicious! Just wondering, does it reheat well?
yes!
This is wonderful! Very satisfying and HEARTY!! I will definitely make this again. Thank you!!
I’m so happy to hear you enjoyed it so much!
Should I cook the cauliflower in a little water first ?
there is no need to cook the cauliflower in water first.
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.
so glad you enjoyed it!
How long do you cook it for?
Until the cauliflower is tender.
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 ?
oh I forgot what are the nutrinal values please
I’m glad you enjoyed the recipe. please use Very Well or My Fitness Pal website to calculate nutritional information.
Wondering if anyone has the nutritional values for this? Thanks!
I recommend the Very Well website. You just copy the ingredient list and it will calculate nurtritional value.
I made this today and loved it! So easy to make and healthy as well. Great recipe, thanks for sharing.
I’m so glad you enjoyed it!
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!
I’m so glad you enjoyed it!
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!!!
that’s so amazing to hear! so glad it worked well for you!
Making recepie and want to add fresh asparagus.. When would be best to add?
I would add it towards the end.
This is a great replacement for rice! I absolutely love it! I add a few drops of lemon juice, creole seasoning, and paprika.
I love your additions!
I sautéed diced orange bell pepper, green onion and sliced baby Bella mushrooms to add to this. Yummm
Your additions sound delicious!
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.
So glad you liked this! One of my favorite ways to eat cauliflower
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!!
thanks for sharing your findings on the calorie count. Hope you are enjoying the recipe!
I recently bought a bag of Birds Eye brand frozen cauliflower because I really wanted to try it, but I had no idea how to prepare it. I found your recipe and decided to give it a try. I did microwave the frozen cauliflower for 1 minute just to thaw it some. The bag contained about 2 cups less cauliflower than your recipe calls for, so I did decrease the garlic to two large cloves. I also decided to sauté a 1/4 cup of red onion before adding the garlic. I just let the garlic and onion hang out together in the butter on very low heat so that the butter would become really flavorful. I also added the cauliflower directly to the same pan that I sautéed the onions and garlic in. I let it cook until it was softened. At the end of cooking, I added freshly grated parmesan cheese, dried parsley, dried thyme, salt and pepper, and a squeeze of fresh lemon juice because it needed some acid to cut through the strong garlic flavor. It was delicious! I will definitely make this again. Thank you for such a lovely low carb recipe!
thanks for sharing your results! So glad you enjoyed!
Hi Kirbie: I stumbled across you site while looking for cauliflower recipes. Just wanted you to know I tried 2 of them today. The cheesy cauliflower muffins and the garlic parm cauliflower. Followed them to a T. They were fantastic. Can’t wait to try more of your recipes.
aww, I’m so glad you liked the recipes!
OMG. Just started on Lo carb food plan. Started at 360 lbs and one mo later I’m down to 320. This recipe is so delicious and nearly 0 carbs. I made a big batch for several days . Side dish or main dish…wonderful
Congrats! So glad you are enjoying this recipe!
Ow long do you coked the thawed cauliflower rice? I need a more specific answer please…..thx!
cauliflower is cooked until tender and no longer raw
Cannot find the video on this recipe. Could you give me the link to it?
the video is within the post, right above the recipe box
Thank you for this. I live in Asia and made it for my rice eating Asian friends and they loved it!!
That’s so great to hear!
Really good and easy.
I’m glad you liked it!
Hi, if I’m using fresh cauliflower, I don’t need to boil it first then?
No the cauliflower does not need to be cooked first. You will be cooking it in the skillet
Amazing recipe. I used frozen cauliflower rice and cooked it first. Thank you for this!
I’m glad you enjoyed!