Ingredients Healthy Vegetable Recipes Healthy Cauliflower Recipes Healthy Cauliflower Rice Recipes Cauliflower Rice Pilaf 5.0 (4) 2 Reviews You'll slash 131 calories and 19 grams carbohydrate when you trade in your brown rice for finely chopped cauliflower in this healthy cauliflower rice recipe. For an even faster rice pilaf, use 4 cups of purchased cauliflower rice instead of making your own. Look for it near other fresh or frozen prepared vegetables. By Carolyn Casner Carolyn Casner Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Rate PRINT Share Prep Time: 20 mins Total Time: 20 mins Servings: 6 Yield: 6 servings Nutrition Profile: Low-Carb Diabetes-Appropriate Dairy-Free Low-Sodium Low Added Sugar Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 6 cups cauliflower florets (about 1 head) 3 tablespoons extra-virgin olive oil 2 cloves garlic, minced ½ teaspoon salt ¼ cup toasted sliced almonds ¼ cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil 2 teaspoons lemon zest Directions Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces. Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add the cauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes. Remove from heat. Stir in almonds, herbs and lemon zest. Tips To make ahead: Refrigerate raw cauliflower "rice" (Step 1) for up to 3 days. Originally appeared: EatingWell Magazine, January/February 2017 Rate It Print Nutrition Facts (per serving) 114 Calories 9g Fat 7g Carbs 3g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 2/3 cup each Calories 114 % Daily Value * Total Carbohydrate 7g 2% Dietary Fiber 3g 10% Total Sugars 2g Protein 3g 6% Total Fat 9g 12% Saturated Fat 1g 7% Vitamin A 110IU 2% Vitamin C 54mg 60% Folate 65mcg 16% Sodium 227mg 10% Calcium 39mg 3% Iron 1mg 4% Magnesium 28mg 7% Potassium 361mg 8% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved