Healthy Cauliflower Rice with Veggies

Below: Learn how to make healthy cauliflower rice which is a delicious alternative to regular rice and a great way to incorporate more vegetables into your diet.

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cauliflower rice with veggies in a white bowl

Rice is one of the most commonly consumed foods in Hispanic culture. In fact, many believe that, on average, Mexicans eat 1/4 cup of rice per person every two days!

The reason for this is because it comes in many different varieties, it goes a long ways, is relatively cheap, and is very filling. You can use it in an endless number of dishes and when I was growing up, I ate it all the time.

As I got older, however, I realized that it is pretty heavy for me and it is likely one of the reasons that I have had chronic gastrointestinal issues. It also has probably contributed to the inflammation that I have experienced over the past few years.

When I was diagnosed with Lupus, I was told that I should find out what types of foods caused flare-ups and try to eat them less often.

Why should you replace white rice with healthier alternatives?

My ultimate health goal is to cure my body through my diet. That is why I decided to eliminate starchy foods from my diet for a time. However, when I started eating rice again, I realized that it was not getting along well with my body.

Does that mean that rice is bad for your health? Not necessarily, but it can be beneficial to remove it from your diet or at least eat it less often.

If you are going to eat rice, brown rice is a better option because it provides fiber, while white rice not so much. White rice is a good source of energy since it absorbs quickly, but it can cause other problems as well.

Regular white rice is very high in starch, and starches are processed by the body as if they were sugar, so if you are diabetic or suffer from some type of chronic illness, it is best to remove it or reduce how much you include it in your diet. Rice also doesn’t have many vitamins even if it is low in fat.

The good thing is that we do not have to stop eating our favorite foods completely, because there are great alternatives like this homemade cauliflower rice, which is an easy recipe that is a great substitute for rice and can be used in your favorite recipes.

rice made with cauliflower with a fork next to the bowl

How do you make Cauliflower rice?

When I stopped eating traditional rice, I admit it was hard. I missed it, because I grew up eating it and it was an integral part of my diet. With that said, nothing is impossible and so I used self-control and stopped eating it which made a big difference in my health.

So what did I do? I replaced it with cauliflower rice, also know in some circle as “cauli rice.”

This is a very easy side dish and tastes like the real thing! All you have to do is gather somethe ingredients and follow some simple steps and you will be eating this great alternative in no time.

Just as there are many ways to make regular rice, it is the same with cauliflower rice. You can make plain cauliflower rice, cilantro lime cauliflower rice, fried rice with cauliflower rice, and more. The best way to make it, in my opinion, is with lots of fresh veggies and a bit of cocoaminos.

Start by gathering the following ingredients:

  • 2 Cups of cauliflower florets. You can also buy pre-ground storebought cauliflower rice, which normally comes frozen at the grocery store.
  • 1/2 Cup of carrots, cut into small cubes
  • 1/4 red onion
  • 3 tablespoons of chopped green onions
  • 3 tablespoons of chopped cilantro
  • Jalapeno to taste
  • Salt and pepper to taste
  • 2 tablespoons of cocoaminos (soy sauce alternative)
  • 2 tablespoons of extra virgin olive oil
getting a forkful of cauliflower rice

If you are using fresh cauliflower, you can grind it into cauliflower rice by cutting it into smaller chunks and then adding it to a food processor, or blender. Another way is to use a box grater and grate the head of cauliflower into smaller pieces.

Once you have the cauliflower rice (either made as described above, or store-bought), you will heat a large skillet over medium heat and add the olive oil. Saute the veggies for about two minute and add tje fresh cauliflower rice or store-bought cauliflower rice and let cook for two more minutes.

Finally, add the cocoaminos and let cook for a final two minutes before serving hot or cold.

This is a great recipe to be served as a delicious side dish or as part of another main dish like stir fry.

Let me know below how this turned out for you!

cauliflower rice with veggies in a white bowl

Healthy Cauliflower Rice with Veggies

Learn how to make healthy cauliflower rice which is a delicious alternative to regular rice and a great way to incorporate more vegetables into your diet.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Appetizer
Cuisine American, asian, global, Mexican
Servings 16 Servings
Calories 25 kcal


  • 2 Cups Cauliflower Rice blended or processed into cauliflower rice as shown in the instructions or frozen cauliflower rice
  • 3 Tbsp Cilantro Chopped
  • 3 Tbsp Green Onions Chopped
  • 1/4 Red Onion Diced
  • 1/2 Roma Tomato Diced
  • 1/2 Cup Carrots Chopped
  • 2 Tbsp Extra Virgin Olive Oil
  • Salt to taste
  • Black Pepper to taste
  • 2 Tbsp Coconut Aminos


  • If you are making the cauliflower rice from fresh cauliflower, chop them into smaller pieces and add to a blender or food processor and process it for a few second.
  • Heat the oil over medium heat in a large skillet and sautee the veggies for a few minutes
  • Add the cauliflower rice, season, to the skillet and let cook for 2 minutes.
  • Add the cocoaminos and cook for two more minutes.
  • Serve hot or cold.


Serving: 1ServingCalories: 25kcalCarbohydrates: 2gProtein: 0.5gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gSodium: 52mgPotassium: 83mgFiber: 1gSugar: 1gVitamin A: 701IUVitamin C: 11mgCalcium: 7mgIron: 0.1mg
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Learn how to make healthy cauliflower rice which is a delicious alternative to regular rice and a great way to incorporate more vegetables into your diet.

Hi, I’m Charbel!

I am a child of a loving Heavenly Father. A mother to four and wife to a marvelous husband. I am also a Lupus Fighter. I Love to cook. I love inspirational podcasts. I am also lover of all things creative and a fearless DIY-er. A Homebody. A wellness and Relaxation lover. Welcome to The Healing Cookbook! Read more...

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