Alternative Cauliflower Rice as a Side Dish - Foundry Personal Training Gym

Cauliflower ‘Rice’ – Delicious Alternative to Starchy Side Dishes

If you are on a low or grain-free diet then this is a great recipe for you.

We know it can be challenging when  told to cut out grains/starches, especially if you are a ‘meat and potatoes’ or ‘curry and rice’ type of person. What do you serve with your meat? Just veggies? “Eugh” some might moan.

Well, here is a fantastic way of filling the plate with an alternative to rice, potatoes or pasta.

It’s basically mock “rice” made entirely from Cauliflower, which is my favourite nutritious cruciferous veggie. Once prepared it has a very similar texture to actual rice. It’s a great side dish for things like Steak or Chicken or even a homemade curry! Plus it is a great way to get Cauliflower into your diet and make it taste good.

Cruciferous veggies such as Cauliflower, Broccoli and Sprouts are not only filling but some of the top anti-carcinegnic (cancer preventing) vegetables nature has to offer.

It’s ever so simple to make..


  • 1 medium cauliflower
  • ¼ medium white or yellow onion
  • freshly ground sea salt and black pepper
  • ½ tbsp  coconut oil


  1. Firstly wash the cauliflower and break into large pieces, pat dry
  2. If you have a food processor then add the pieces into it and pulse until it starts to resemble rice, don’t over process it
  3. If you don’t have access to a processor you can use a grater to grate the Cauliflower
  4. Chop the onion very finely
  5. Gently heat coconut oil or grass fed butter in a deep frying pan
  6. Tip the chopped cauliflower in and the turn the heat up to high
  7. Constantly stirring and turning over the cauliflower, cook for about two minutes. You will see slight brown specks start to appear on the cauliflower. Take off the heat and add the very finely chopped onion
  8. Turn the heat down very slightly to prevent the cauliflower from burning. I recommend that you don’t cook on the highest heat, it seems to cook better on a light between medium and high
  9. Continuing to turn the cauliflower regularly, cook for another 5 to 8 minutes until the cauliflower is cooked without being too soft
  10.  Season with freshly ground salt and black pepper (Paprika or Chilli Powder can be added while cooking to spice it up a little if desired)
  11. Pour into a bowl. Serve.


Enjoy this, check out more recipes or our health & nutrition category.

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