cauliflower rice pilaf

For many of us, rice just doesn’t agree with our digestive symptoms. Did you know that cauliflower can be grated into a rice-like texture and is even more nutritious than rice? I turned this into a fun side dish with a few veggies added in for delicious flavor. 

Cauliflower Rice Pilaf
Serves 3
A rice-free alternative to pilaf, extra veggies and all!
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Prep Time
15 min
Cook Time
6 min
Total Time
21 min
Prep Time
15 min
Cook Time
6 min
Total Time
21 min
  1. 1 large head of fresh cauliflower
  2. 1 tbsp plus 1 tbsp coconut oil
  3. 1/2 medium onion, diced
  4. 1 clove garlic, minced
  5. 1/2 medium green pepper, diced
  6. 1/2 medium red pepper, diced
  7. 1/3 cup vegetable broth
  8. Salt and pepper, to taste
  1. Wash and break the cauliflower into florets (remove the stems)
  2. Place the florets in a food processor and pulse until it looks like rice, about 10-15 one-second pulses (do this in a few batches if it gets full to avoid mush or missed pieces)
  3. Heat a large skillet over medium-high heat and add 1 tbsp coconut oil to melt
  4. Once oil is melted, add minced garlic and diced onion
  5. Stir with a wooden spoon to combine and cook until the onion and garlic are tender, about 5 minutes
  6. Push the onion mixture to the side and add diced green and red peppers along with the remaining 1 tbsp coconut oil
  7. Stir everything together for about 30 seconds
  8. Toss in riced cauliflower, pour in vegetable broth, and saute until the cauliflower is tender, about 5 minutes
  9. Add salt and pepper to taste and enjoy!
  1. Variations
  2. If you're a fan of other veggies such as carrots, tomatoes, etc. feel free to experiment with those! This is a pilaf after all, and nearly anything goes!
  3. If you can eat pine nuts, they are a great additive for texture as well as nutrients
  4. If you like it on the sweeter side, chopped mango is a great summer treat in this recipe in place of the peppers.
Thrive by Food

Cauliflower Rice Pilaf Recipe






Kristin Thomas is a health coach and Functional Diagnostic Nutrition Practitioner specialized in helping women with hormone, digestion, and autoimmune health concerns. Having gone through these health challenges herself, she now helps clients find their own path to complete wellness through practical and natural diet and lifestyle changes.





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