Garlic Parmesan Cauliflower Rice

a close-up photo of a bowl parmesan cauliflower rice with a spoon
Cauliflower rice is cooked with a garlic butter sauce and Parmesan cheese for a low carb, gluten free, delicious and easy dish.
overhead photo of cauliflower rice

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.
a close-up photo of a spoonful of parmesan cauliflower rice
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Garlic Parmesan Cauliflower Rice

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Side Dish
Cuisine: American
Servings: 4
Cauliflower rice is cooked with a garlic butter sauce and Parmesan cheese for a low carb, gluten free, delicious and easy dish.

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

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 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 Facts
Garlic Parmesan Cauliflower Rice
Amount Per Serving (0.25 of recipe)
Calories 161 Calories from Fat 96
% Daily Value*
Total Fat 10.7g 16%
Saturated Fat 6.8g 34%
Trans Fat 0.3g
Polyunsaturated Fat 0.4g
Monounsaturated Fat 2.9g
Cholesterol 28.3mg 9%
Sodium 312.7mg 13%
Total Carbohydrates 7.7g 3%
Dietary Fiber 3.4g 14%
Sugars 1.8g
Protein 4.7g 9%
Vitamin A 6%
Vitamin C 76%
Calcium 13%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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. All images and content are © Kirbie's Cravings.

 

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82 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.

      • 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!

  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! 

  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!!

  33. 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! 

  34. 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.

  35. 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

  36. Ow long do you coked the thawed cauliflower rice?  I need a more specific answer please…..thx!

  37. Cannot find the video on this recipe.  Could you give me the link to it?

  38. Thank you for this. I live in Asia and made it for my rice eating Asian friends and they loved it!!

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