Parmesan Garlic Cauliflower Rice
Cauliflower rice sautéed with garlic and finished with Parmesan and parsley, ready in under 20 minutes. About 10 g of carbohydrate per cup.
One serving
One serving is about 1 cup. Prep 10 min · Cook 7 min.
Steps
Pulse the cauliflower florets in a food processor, in two batches, until they look like rice, about 10 pulses each.
AI-generated illustrative image. Heat the olive oil in a skillet over medium-high heat and cook the garlic for 30 seconds.
Add the cauliflower rice and cook, stirring often, until tender but not mushy, about 6 minutes.
Take the pan off the heat and stir in the Parmesan, salt, black pepper and parsley.
On the plate
Fills the non-starchy vegetable half of the plate and stands in for rice in bowls and stir-fries. Pair it with Air Fryer Salmon.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 108 |
| Total carbohydrate | 10 g |
| Dietary fiber | 4 g |
| Total sugars | 3 g |
| Protein | 6 g |
| Total fat | 6 g |
| Saturated fat | 2 g |
| Sodium | 285 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| cauliflower Cauliflower, raw | 680 g | 33.8 g | “Cauliflower, raw”, USDA SR Legacy, FDC ID 169986 |
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| garlic Garlic, raw | 6 g | 2.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| Parmesan Parmesan, grated | 30 g | 4.2 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
| salt Salt | 1 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | <1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
| parsley Parsley, fresh | 8 g | <1 g | “Parsley, fresh”, USDA SR Legacy, FDC ID 170416 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: salt (); black pepper ().
Calculation engine v1.3.0.
Swaps and variations
- Frozen riced cauliflower
- Cook it straight from frozen for 7 to 8 minutes, until the water evaporates.
Storage
Refrigerate within 2 hours, up to 4 days; reheat in a skillet.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/parmesan-garlic-cauliflower-rice. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about parmesan garlic cauliflower rice.
How do you make cauliflower rice not soggy?
Use a hot pan, don’t cover it, and stop cooking while it still has a little bite.
How many carbs are in cauliflower rice?
About 10 g per cup here, Parmesan included. A cup of cooked white rice has about four times as much.
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