If by now you've mastered the art of the zoodle (AKA zucchini noodle), with a fridge filled with spiralized veggies and healthifiedpad Thai to show for it, we've got a new, OMG-this-is-brilliant veggie swap for you: cauliflower rice.
Cauliflower tastes delicious when roasted whole, grilled as a steak, or mashed like potatoes, butthecruciferous and protein-packed vegetable (11 grams per head!) really wins style points when it's chopped up into tiny nutritious morsels.
Cauli rice is amazing for turning your favorite dishes into gluten-free, low-carb versions
That's because cauli rice is incredibly versatile when it comes to turning your favorite dishes into gluten-free, low-carb versions; substitute it for rice in burrito bowls and sushi, turn it into gluten-free crusts for pizza orquiche, even use it to whip uprice-free pudding. With this super-swap, you can sneak an extra serving of veggies into just aboutanything.
Even better? It's ridiculously simple to make yourself. Simply chopup a head of cauliflower into florets and pulse itin a food processor until you have a fine, rice-like consistency. And if you've got notime to prep it yourselfafter a post-work sweat session, you're in luck: The faux-rice is becoming so popular that some supermarkets are starting to sell it pre-chopped.
Originally posted February 16, 2016, updated May 18, 2018.
Ready to try it? Keep reading for10 easy recipes that use cauliflower rice in your favorite foods.
1. Cauliflower Crust Pizza
Pizza lovers, rejoice. Riced cauliflower, almond flour, and eggs combine to make a lighter, gluten-free version of the classic pizza crust.Love and Lemon's Jeanine tops her nutritious piewith kale pesto, eggs, tomato, mozzarella, and basil, but you can get creative with your favorite toppings. And whileit won't tasteexactly like the slices from your favorite Italian joint, it will definitely hit the spot.
2. Quick Cauliflower Risotto
Risotto gets a veggified makeover, with arborio subbed out in favor of cauliflower rice. "Add in wine, asparagus, and a little cheese and you’ve just made a killer fake-out risotto," writes Tieghan Gerard ofHalf Baked Harvest. If you're looking for a vegan version, swap nutritional yeast for the Parmesan—but don't skip out on her super-delish Cilantro-Basil Hemp Seed Pesto, which is Gerard's favorite part of the whole dish.
3.Cauliflower Rice Maki Rolls
Just when you thought sushi couldn't get any better,A Tasty Love Story's Josephine figures out how to take it up a healthy notch. Her secret?A bit of cream cheese gives the cauliflower a sticky rice consistency, while rice vinegar helpsmaintain the flavor profile.
4.Vegetable Burrito Bowls
Subbing cauliflower rice for the classic brown or white rice does not make this healthified meal any less filling. The bowls get "a hearty twist with the addition of black beans and a sprinkling of cilantro," writes Ashley ofBlissful Basil, who also adds sautéed peppers and onions for flavor and tops them off with a tasty homemade vegan sour cream. Take that, Chipotle.
5.Cauliflower Crust Veggie Quiche
As beloved asbuttery, flaky quiche crust is, it can feel like you're serving up your healthy ingredients in croissants. This dish gets its healthy-swapinspiration from cauliflower crust pizza. Packed with zucchini, pepper, onion, broccoli, and mushrooms, the brunch stapleis not lacking in flavor or nutrient-dense veggies.
6.Cauliflower Fried Rice
Alissa ofConnoisseurus Vegproves that cauliflower rice isnota tasteless "diet food." This healthy version of the Chinese takeout staple is just as flavorful and filling, with carrots, snow peas, and scallions.A sprinkling of cashews on top add crunch and a dose of healthy fats, too. Finally, you can toss that takeout menu.
7.Roasted Sweet Potato and Cauliflower Rice Collard Wraps
Vitamin-rich sweet potatoes, antioxidant-packedcollard greens, and fibrous cauliflower rice... these wraps can barely contain all of those nutrients (seriously, grab a napkin). And Roasted Root's Julia wants you to get creative. "You can get all sorts of frisky with collard wraps, incorporating your favorite rice, veggies, shoot—even beans, why the heck not?—and spreads/sauces." Need some extra protein? Add inscrambled eggs or grilled chicken. Considertomorrow's lunch, done.
8.Cheese Mushroom and Spinach Cauliflower Crust Calzone
If there was a cauliflower rice Iron Chef, it would be The Iron You's Mike
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If we could anoint a cauliflower rice Iron Chef, it would be Mike BrosioofThe Iron You. You name it, he's figured out how to cauli-rice it. Take the classic calzone: Here, the equivalent of a bread hug becomes veggie paradise; cheesy and stuffed with crimini mushrooms and spinach, we'll take this nutritious version of the comfort food over the original any day.
9.Cauliflower Rice Lettuce Cups
Veggie and the Beast's Katie loves cauliflower rice. Why? "It adds volume, texture, and nutrients to meals." She puts the miracle grain-replacement to use in this veggie-ful recipe, and tops it off with a delicious sriracha peanut sauce (don't youlove whenprotein and healthy fats couple up?). Plus, the bibb lettuce makes for an edible, Instagram-worthy bowl.
10.Cauliflower Rice Pudding
This dessert is a sweet and serious crowd-pleaser: It's perfect for anyone who is gluten-, sugar-, or dairy-free, not to mention Paleo. AndCookies to Kale's Synthia promises your less-health conscious friends won't have any idea that the main ingredient is aveggie.
Hungry for more? Well+Good readers love thisbread-free cauliflower grilled cheese, too. And these three food swaps will make your week way healthier.
Tags: Eating Gluten-Free, Eating Paleo, Eating Vegetarian, Healthy Eating Plans
