Kirbie's Cravings

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

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

More Recipes to Try

Garlic Parmesan Cauliflower Rice

Servings: 5
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Course: Side Dish
Cuisine: American
Cauliflower rice is cooked with a garlic butter sauce and Parmesan cheese for a low carb, gluten free, delicious and easy dish.
5 from 6 votes


  • 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


  • 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.



  • 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.


Serving: 0.2of recipe, Calories: 129kcal, Carbohydrates: 6.1g, Protein: 3.8g, Fat: 8.6g, Saturated Fat: 5.4g, Sodium: 250.2mg, Fiber: 2.7g, Sugar: 1.4g, NET CARBS: 3g

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.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!



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98 comments on “Garlic Parmesan Cauliflower Rice”

  1. Absolutely delicious! I did add about 1 tbsp of heavy cream (no carbs – yay) to make a little creamier for me. Overall, it just delicious!!!

  2. Wonderful side, made with frozen cauliflower rice. From my 9 year old, teenager and hubby, there were clean plates and no leftovers. Thank you, this will remain in our rotation.

  3. This was so good and had so much flavor! Although I must admit, when I cook I don’t measure everything (unless I’m baking). 
    I added a good shake of cayenne pepper too. My teenager loved it as well! Thanks for a new favorite low carb side dish! Looking forward to trying more of your recipes.

  4. Looks amazing! PI’m making this for dinner! Can I prepare it ahead and reheat do you think?

  5. Made this as a side dish tonight. I added 1/4 tsp garlic powder to the butter and fresh garlic then finished the rice with finely chopped cilantro. Excellent!

  6. Amazing recipe. I used frozen cauliflower rice and cooked it first. Thank you for this!

  7. Hi, if I’m using fresh cauliflower, I don’t need to boil it first then?

  8. Really good and easy.

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

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

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

  12. 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

  13. 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.

  14. 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! 

  15. 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!!

  16. 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.

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