Roasted Cauliflower Rice with Garlic and Lemon

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Roasted Cauliflower Rice with Garlic and Lemon combines my love for cauliflower rice with the nutty flavor of roasted cauliflower. The tastiest way to prepare riced cauliflower!

I love cauliflower "rice", and I love the nutty flavor of roasted cauliflower so I combined the two to make this easy low-carb side dish that goes great with just about anything from chicken, to steak or fish.
Roasted Cauliflower Rice

Riced Cauliflower is a fantastic stand-in for rice when you want to eat low-carb, grain-free or keto. This roasted version is outstanding, but some of my favorite cauliflower recipes recipes are Cauliflower Fried Rice, Cauliflower Rice Arancini, and Skillet Cauliflower Rice Arroz Con Pollo.

What can’t cauliflower do! I love cauliflower every way from boiled, to roasted, but I also love using it for low carb swaps. Everything from low-carb mashed potatoes, low-carb potato salad, and low-carb rice!

What is Cauliflower Rice?

Cauliflower rice is small chunks of chopped cauliflower, about the size of a rice grain prepared as a rice substitute. A fantastic, low-carb, grain-free stand in for rice. You can make if yourself riced cauliflower yourself in a food processor, buy it pre-cut fresh in most supermarkets, or purchase it frozen.

Buying it pre-cut is super time saving, but will cost a little more than making it yourself and the shelf life of buying it fresh in bags is shorter than making it from scratch. Frozen will last longer, and is great for many recipes, although I find the taste best when you make it yourself.

What to Serve with Roasted Cauliflower Rice

This easy, 5-ingredient side dish goes great with just about anything from roasted chicken, roast beef, pork chops, steak or fish.

How To Make Cauliflower Rice

Cut the cauliflower into florets, then place a few pieces at a time in the food processor and pulse a few times until it resembles rice. Don’t put too much in the food processor as it will over-process and turn to mush.

Roasted Cauliflower Rice with Garlic and Lemon combines my love for cauliflower rice with the nutty flavor of roasted cauliflower. The tastiest way to prepare riced cauliflower!

Roasted Cauliflower Rice with Garlic and Lemon combines my love for cauliflower rice with the nutty flavor of roasted cauliflower. The tastiest way to prepare riced cauliflower!

More Veggie Rice Recipes

I love cauliflower "rice", and I love roasted cauliflower so I combined the two to make this easy low-carb side dish that goes great with just about anything from chicken, to steak or fish.
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4.92 from 25 votes
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Roasted Cauliflower "Rice" with Garlic and Lemon

2
2
2
SP
124 Cals 5 Protein 13.5 Carbs 7 Fats
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Yield: 2 servings
COURSE: Side Dish
CUISINE: American
Roasted Cauliflower Rice with Garlic and Lemon combines my love for cauliflower rice with the nutty flavor of roasted cauliflower. The tastiest way to prepare riced cauliflower!

Ingredients

  • 16 oz riced cauliflower
  • 1 tablespoon olive oil
  • 3 cloves garlic, chopped
  • 1/2 teaspoon kosher salt
  • 2 teaspoons fresh chopped parsley
  • 1 teaspoon fresh lemon juice

Instructions

  • To cut the cauliflower into rice: Remove the core and coarsely chop the cauliflower into florets, then place the cauliflower (in 3 or 4 batches) in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  • Preheat oven to 425F. Spray a large sheet pan with oil. Combine the riced cauliflower, olive oil, garlic and salt on the prepared sheet pan, spread out in a single layer and roast in the oven 25 minutes, mixing halfway until golden.
  • Remove from oven, top with fresh lemon juice and parsley.  Makes 1 1/2 cups.

Notes

If you want to double the recipe, use two sheet pans.

Nutrition

Serving: 3/4 cup, Calories: 124kcal, Carbohydrates: 13.5g, Protein: 5g, Fat: 7g, Sodium: 349.5mg, Fiber: 6g
Blue Smart Points: 2
Green Smart Points: 2
Purple Smart Points: 2
Points +: 3
Keywords: cauliflower rice, How To Roast Cauliflower Rice, Roasted Cauliflower Rice, Whole30 Cauliflower Rice

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129 comments

  1. I used frozen riced cauliflower and this came out wonderful. I baked it for half an hour. I did mix it half way through. This was a nice side dish. I really enjoyed the lemon. It was the perfect addition.

  2. 425 for 25 minutes was way too hot/long. Most of it burned and had be tossed. I’ll try again at a lower temp —what we salvaged was delicious. 

  3. My family LOVES this recipe! I’ve shared it with many of my friends. This recipe is so delicious and flavorful. A definite “keeper”.

  4. This is PERFECTION! So easy – so WORTH the little bit of effort – best cauli rice I have made to date!!!

  5. Could you use frozen broccoli rice? I am allergic to cauliflower.😞

  6. So good! I used frozen riced cauliflower instead of fresh and this came out great. Light and fresh!

  7. This was really good😋. I added some leftover red bell pepper too!  Perfect flavor with a hint of lemon. My husband really enjoyed it as well.  

  8. We love roasted cauliflower rice. I roast it at 425• in a Pyrex dish with seasonings mixed in. I also find the frozen green giant varieties to be the best for us.  The store bought, produce section fresh cauliflower rice tends to smell weird during cooking, a turn off to me. I don’t make my own because of the smell factor. But the frozen is awesome, absolutely no smell factor. Thank you Gina for always tempting us with your fabulous meals!  Love them!  

    • Did you bake the riced cauliflower while it was still frozen? I don’t want
      To have to cook a whole bag in the microwave since it’s only 2 of us eating lol

  9. Ok this the best thing that has ever happened to cauliflower and cauliflower has been a well loved vegetable lately.

  10. I can’t wait to try this! But if I use frozen cauli rice (because I have a bag hanging out in the freezer) would I really just need to increase the cook time, or will it turn to mush? Thank you 🙂

  11. After trying the fried rice recipe and loving it, we tried this one. Very good! My husband HATES cauliflower but said this could be a regular side dish!  Will double the batch next time. 

  12. I’ve tried a few cauliflower rice recipes, but this is by far the best ! Its definitely become a fast staple, Thank you!

  13. I don’t think I’ve tried a ST recipe that has not been amazing.  This one is really easy and delicious.  Only 2 pts per serving.  Will definitely be a repeat!

  14. Another winner!  21 year old son was scraping the bowl!

  15. I made this AGAIN tonight and it is one of my all-time favorites. I integrate this into my meal plan at least twice a month. And I’m not a cauliflower fan usually, unless it’s covered in cheese haha. This is the only cauliflower rice recipe I’ve found that truly can replace rice for me. I do use Green Giant frozen rice, microwave in bag for 4 mins, then squeeze ALL water out. I’m sure fresh is even more delicious. Thank you! 

  16. I made this as a side dish to the chicken and mushrooms in garlic white wine sauce and sautéed zucchini and tomatoes (my favorite). It was SO GOOD! I only wish I doubled up this recipe! We wanted more. I love skinny taste’s recipes as I’m never disappointed. 

  17. Why can’t this be made on the skillet with frozen riced cauliflower?

  18. Delicious and simple. My husband wasn’t excited to eat this, but loved it once he tried it! 

  19. Would this be good served cold or room temperature?

  20. This was amazing! Absolutely loved it!

  21. This was my first attempt at cauliflower rice, and it was  hit!  For 3 of us I made 20oz of the “rice” and shredded the cauliflower myself.  It’s messy but so easy and pretty fast.  Tasty, simple and light!

  22. This was my first attempt at cauliflower rice. The recipe was easy and delicious. I feel like it tastes more like an ancient grain than cauliflower, which to me is a good thing. This basic recipe is going into the regular side dish rotation. 

  23. This was a HUGE hit tonight! Definitely going replace rice for us. 

  24. This is so delicious! I have not like ANY recipe for cauliflower rice until this one – TOTAL GAME CHANGER!!!

  25. I don’t like cauliflower much at all, but in an effort to eat more vegetables, I gave this a try. It was AWESOME! I am so happy I tried it. Thank you, Gina, for all of your hard work. I love all of your recipes and cannot wait for your next cookbook! 🙂

  26. going to stuff mini peppers with this

  27. Delish!! We all enjoyed this, will be making again and again. Used fresh cauliflower and always will since it only takes a couple minutes in food processor.  Thanks so much for sharing!

  28. Made this last night to go along side of your Grilled Steak with Balsamic Red onion and Tomatoes.  It was ALL amazing !!!  Husband and two boys (10 & 11) went crazy over it as well.  You have made me so healthy Gina and I thank you ENDLESSLY for all of your recipes!!!!  My kids do too !! ?❤️❤️❤️❤️❤️❤️❤️❤️❤️?

  29. Going to make this tonight. I’ve made Gina recipes before with cauliflower. If you do get the frozen one and you cook it in the microwave just use a cheese cloth or a dish towel that’s soft and squeeze the excess water out of the cauliflower. this will help the mushy taste of the cauliflower. Hope this helps.

  30. Delicious!!!!!!!!!!

  31. Hi, I am keen to make this for a lunch with friends. Could I make it ahead (the day before) and then warm it up?

  32. Wonderful. I added a but of Parmesan cheese. 

  33. Easy and tasty

  34. This was delicious! What’s even better is that my husband loved it, too! I made it exactly as written using pre-packaged cauliflower rice from Costco.

  35. Gina, I love your recipes.  The garlic is missing in this one.  How much?

  36. Hi! Could I cook this in a pan, instead of the oven?

  37. HI! I am looking to take this dish to work for a party. How many bags would you suggest I need for about 15 to 20 people? Thanks. Can’t wait to try this recipe.

  38. I’ve doubled this recipe several times and it always pleases all who eat it, even my husband who absolutely HATES cauliflower! He came into the kitchen once when I was cooking it and and commented on how yummy it smelled. When it came out of the oven and I put the lemon juice and parsley on it, I offered him a taste hehehe….

  39. As a lemon lover, I made this very tasty cauliflower ‘rice’ dish last night to complement a chicken stir fry, and it was amazing! I used my pre-chopped frozen parsley on it. My Mom and I both rated this 10+/10. I’ll definitely be making this recipe again!

  40. I can officially take cauliflower off of my “Veggies I Really Don’t Like” list! All of Gina’s cauliflower rice recipes are great but I think this is one is my favorite. The only thing I did different was add some grated lemon zest before roasting. Can’t wait to have the leftovers tomorrow!

  41. First time making cauliflower rice and it is a winner! So good!!! Thank you!

  42. This was so good. I was trying to find a way to enjoy cauliflower rice without missing regular rice. I was still missing rice until I tried this recipe. Roasting it in the oven is definitely the trick! So good. I couldn’t stop eating it.

  43. I used the fresh rice cauliflower from Trader Joe’s.  This tasted great!  I’m normally averse to eating cauliflower, but I loved this recipe!  Thanks

  44. How did you determine how much carbs are in Cauliflower Rice with lemon and garlic?  

  45. This is sooooo good! I had it with the chicken pesto bake! Oh my!!! 

  46. Both my husband and son thought it tasted like fish….I did not care for it either and I love fish.   I have really enjoyed all of the recipes you have posted before but this one is not good.  Will never try to replace rice with cauliflower in the future.

  47. Totally surprised how a few simple ingredients would be so flavourful. I just made this and I didn’t have fresh lemon but did have the Realemon juice. I also turned up the oven to 475 for the last 5 mins to ensure more browning on the cauliflower.

    Herb tip: If you buy fresh parsley, mint and cilantro but won’t be using it all, finely chop it (a must) and then freeze it in ziplock bags. I do this all the time as I hated constantly throwing out the herbs that went bad or not having the items on hand for a recipe. 

  48. I tried this tonight. Holy moly! It was phenomenal!!! Thanks so much for sharing this recipe!!!

  49. Really disappointed.  I typically stir fry the rice adding whatever I want.  I tried this recipe and it not only shrunk to 1/4 of what I had started out with but also burned.
    I’ll stick to my own way that guarantees a good side dish.

  50. So seriously delicious! We used pre-“riced” cauliflower but found that it really dried up and seemed to be less than two 3/4 cup servings. Any suggestions?

  51. FYI – I tried using frozen straight out of the freezer and the consistency was gross.

  52. Made this last night, added fresh rosemary…it was delicious.  

    Was wondering if you could cook and then freeze?  Or is it better to freeze uncooked, and then cook once defrosted?

    Tricia

  53. Made this tonight, super simple and delish! Wanted to roast some asparagus so tossed it on top of the rice for the last 12 minutes. You need to try this. My husband really liked it too.

  54. Hi Gina.  Love your recipes!  However, I tried this one tonight and all of the cauliflower burned!  I put it in at 425 and even took it out a little early, but most of it was pretty black.  Did I do something wrong?  Maybe using Pam instead of olive oil on the tray was the wrong move?

  55. When I calculated this recipe it came out to 3 SmartPoints per serving. Still very low, but I didn’t get 2 on my WW calculator.

    • The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”) which does not count fruits and vegetables in recipes in the calculations as they are now 0 points.

      The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting the fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, that is why.

  56. If using fresh cauliflower heads, how many does it take to make 16oz of riced cauliflower?

  57. Great! Like the cauliflower roasted. Will do often. Thank you

  58. Believe it or not, I had something very similar to this recipe just last week. But the person who cooked it for me has gone away for a month and is not reachable, but, I have found it here. Thats great and thank you so so much. You have made me a very happy man indeed. 🙂

    And it is complete with instructions so that even q fool like me can do it. :)t
    Again I thank you  Gena. Thats  two excellent recipes I have got from you. I shall share this also. Off to keep looking , byeeee 

  59. Just made it and it’s seriously so delicious! I’m so happy my husband already has a big pot of quinoa left over in the fridge because I’m totally not sharing! 🙂

  60. This recipe sounds great. Going to give it a try. Just curious though, why its 3pts+ if veggies are free. Wouldn’t you only need to count the oil… divided by 2?

  61. Made this last night as a side to salmon. Threw in a few dried tart cherries to fancy it up and make it appear similar to a couscous dish I normally make. It was fantastic. Husband loved it. I will definitely make it again and am hoping my vegetable-avoiding son might give it a thumbs up too!

  62. This was delish!

  63. I made this tonight and topped with a piece of seared salmon.  It was DELICIOUS!  Please keep the cauliflower rice options coming!  I’ve tried it with curry/turmeric but can’t get the spice mix quite right – maybe you could help 🙂

  64. ?? Yummy! So good!

  65. Can you use frozen cauliflower rice in this recipe? If so, what are your suggestions for thawing prior to use? Thank you!

  66. I have been trying to find good ways to actually enjoy cauliflower without a bunch of seasoning.. this was the first recipe I have found that my husband and I could both with just the simple ingredients! Love. Love. Love.

  67. Made this last week and served a quick Shrimp stir fry over the top. SO GOOD! My favorite recipe for cauliflower rice so far. I am becoming such a huge fan of cauliflower in general. Thanks Gina for all the great ways you’ve given me to enjoy it.

  68. I really liked this! I used alittle more lemon then called for. Excellent a real keeper!!

  69. Has anyone tried using a potato ricer to rice the cauliflower? Yes Im old school LOL I have 2 potato ricers. Wondering if it would work

  70. Excellent. The cauliflower “rice” was very fluffy and flavorful.

  71. I made a double batch of this because I was taking dinner to someone who recently found out they are allergic to rice. It was so yummy!! I used fresh cauliflower and I was surprised how fluffy it was. My son loved this and asked for more. My friend also loved it!  Fortunately I have another head of cauliflower in the fridge and plan to try another flavor this week!  I had to use my minichoppper because I forgot my food processor broke. It took awhile, but worked like a champ. 

  72. I swoon over your recipes and get enough! Ordered your book for my sis for xmas now getting me one!
    Do you have any tips on drying the cauliflower? I try to remember to wash it before hand because after you wash it you certainly can’t process it because it will really turn to mush! Thanks for sharing all your scrumptious accessible
    recipes with us!

  73. Can I use Pam spray instead of olive oil so that it would be zero smart points?

  74. Made this for dinner tonight and it was a hot all around. I thre in the lemon zest song with the lemon juice. Thanks for another great recipe!

  75. Made this tonight to go with a roasted chicken and brussel sprouts. Very good, probably my favorite way we’ve done cauliflower rice yet! Was quick and easy to make with a bag of fresh riced cauliflower from trader joes! 
    Enjoy eating at Lana! It was one of our favorites in Charleston!

  76. Love your recipes and the ease of making them. When using frozen cauliflower rice should I defrost it first or start the recipe with frozen? Thanks.

    • Yes I am wondering this too!!

    • I made the fried rice recipe using frozen cauliflower. I wasn’t sure how to do it either because no one seemed to have an answer on previous posts.
      I went ahead and cooked it for half of the recommended time in the microwave. It was a bit watery but it turned out just fine for the fried rice. I just turned up the heat a bit, which worked out well because it made it more crispy/”fried.” I would think using frozen for this one would be okay since you’re roasting it. But maybe just microwave it for a bit if you’re too worried.

      • I used frozen myself and let it sit out for a few minutes. Turned out great, although I did have to bake it alittle longer in the oven then called for!

  77. This sounds amazing! I LOVE roasted cauliflower. I made your roasted cauliflower and brussel sprout soup last weekend and it was incredible! I did freeze some and defrost and it worked perfectly!

  78. Got cauliflower in the fridge, making this tonight. looks and sounds yummy

  79. I’m happy you pointed out the benefit of making the “rice” yourself because of shelf life issues. I’ve learned that cauliflower will ist on the shelves in the store for weeks because it still looks good and will be safe to eat, but the downside is the bad flavor it develops. NO wonder people think they don’t like it. Fresh cauliflower is so delicious, I’ve learned to keep a close eye on the grocery stockers and grab the fresh heads whenever I see them. THEN the real sweet fresh taste comes out. Farmer’s Markets are the best place for this.

  80. For those who use the frozen cauliflower rice–do you defrost it first or just throw it frozen into whatever recipe you’re using? If you defrost, do you do it in the fridge? Microwave?

    • I steamed it in microwave first. Then followed the rest of the recipe. Worked well and  was terrific.
      Cauliflower  Rice now available  frozen, from  Green Giant and Hanover at  local supermarkets  

  81. I made it this morning using Trader Joe’s frozen cauliflower rice – one full bag 12 ounces and then a about another half cup from another bag. It all shrunk in the oven so only got about a cup or so out of it. It tasted delicous though but wish it made the full serving size!

    • I’m so happy to know this works with frozen cauliflower! I’m going to try it tonight but will be sure to buy more than I need 🙂

  82. I have riced cauliflower from Trader Joe’s. Do you know the number of cups you would get from the 16 oz. of cauliflower?

  83. Would love to know about freezing this! Yay? Nay?

  84. I love cauliflower rice but I don’t like lemon. Do you have another recommendation to use as a substitute?

  85. I have been wondering about califlower rice, so I’m excited to see a recipe from you!! I can’t wait to try this!

  86. This looks so tasty! I have a question about the nutrition info. One Tbsp of olive oil has around 120 calories. So if it’s mixed into the cauliflower wouldn’t each serving have to be 60 calories from just the oil alone?

  87. Can you use Trader Joes frozen riced cauliflower?

    • was wondering the same

    • Yes or the fresh

    • Just did. Was great!

    • I did tonight. I rinsed it in warm water in a colander to defrost it. It worked perfect!! I would use 2 bags though for 2 or 3 people!! 1 bag was enough for 2 people but it was a small portion. It cooks down. It was so delicious!!!! We wish we had more!! Dont skip the lemon! It was great with out but even better with lemon!!!! Im making it again tomorrow night with the 2 bags I have in the freezer!

    • I’ve made this with fresh and with frozen. Both worked for me, I just had to roast the frozen longer and spread it out pretty thin on the baking sheet. Its not quite as good as when you make it fresh but still really worth making.