Mediterranean Cauliflower Rice Recipe

Cauliflower rice excels as a way to eat more veggies and meet your health and wellness goals. This Mediterranean Cauliflower Rice Recipe really packs the flavor. You can use as a side dish or main dish, just add a protein!

Prep Time: 45 Minutes
Servings: 4

For the Cauliflower Rice
1 Head Cauliflower, cut into large chunks
3 tablespoons Olive Oil, divided
1 cup Yellow Onion, chopped
4 cloves Garlic, minced
1/2 Lemon, juiced and zested
Salt and Pepper to taste
1/2 cup Fresh Parsley, chopped
1/2 cup Feta, crumbled
1/4 cup Pine Nuts, lightly toasted

For the Lemony Yogurt Sauce
1/2 cup Plain Yogurt
1-2 teaspoons Lemon Juice, to taste
1 clove Garlic, minced
Salt and Pepper to taste


  1. Make the cauliflower rice: In a food processor with the blade attachment, pulse large chunks of cauliflower into small pieces. Set aside.
  2. In a large, pre-heated frying pan over medium heat, add the oil and heat until shimmering. Add the onion and cook until just beginning to brown, about 2-3 minutes. Add the garlic and continue to cook the mixture until the onions are golden brown and caramelized, another 2-3 minutes.
  3. Add the cauliflower “rice” to the pan along with salt and pepper to taste. Cook until cauliflower is cooked and tender, another 5 minutes. Add the lemon juice and taste again for salt and pepper.
  4. Remove from the pan to a serving dish and toss with parsley. Top with feta and pine nuts.
  5. Make the lemony yogurt sauce: mix together all ingredients and drizzle over rice. Serve.
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