by Olena

Cheesy Cauliflower Rice

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Olena Osipov
5 from 5 votes

This cheesy cauliflower rice is a perfect way to use up summer’s bounty and “eat your vegetables” (and “have your cheese”). I came across “California snow” at Costco the other day and my fridge is overflowing with first local organic zucchini. If a cup of cheese helps us eat 7 cups of vegetables, so be it, right?!

Plus, you might like to browse through my other cauliflower rice recipes too, like Mexican cauliflower rice, Thai cauliflower rice,  and cilantro lime cauli rice!

Cheesy Cauliflower Rice

This sauteed cauliflower and zucchini recipe comes together in minutes, takes 15 minutes to make, requires ingredients you more likely already have on hand, and keeps kitchen relatively cool.

I love adding cauliflower to all kinds of dishes. Not only is it low-carb. but it’s a great way to get my kids eating more veggies; cauliflower risotto, cauliflower pizza or breadsticks, cauli potato salad, and cauliflower baked mac n cheese are just a few ways I love using this versatile ingredient!

I’ve even shared posts on how to make cauliflower rice and frozen cauliflower rice recipes!

How to Make Cheesy Cauliflower Rice

  1. Place shredded zucchini in a linen towel and squeeze well. I usually line large bowl with linen towel, place grater inside, shred zucchini, then twist the towel in the knot and squeeze. Grating zucchinisqueezing excess water out of shredded zucchini
  2. Rice cauliflower and shred/cube cheese if necessary. Set aside. cauliflower rice in food processor
  3. In a medium bowl, whisk broth, flour, salt, oregano, red pepper flakes and ground black pepper. Set aside.  whisking broth, flour, salt, oregano, red pepper flakes and ground black pepper together in glass measuring cup
  4. Preheat large dutch oven, heavy bottom pot or skillet on high heat and swirl oil to coat. Add 2 garlic cloves and cook for 30 seconds, stirring occasionally. Add cauliflower and cook for 2 minutes, stirring occasionally. cauliflower rice in dutch oven
  5. Add zucchini and whisked broth with flour (give it a good whisk), stir well, cover and cook for 3 minutes. Zucchini added to cauliflower rice in dutch oven
  6. Turn off heat, add remaining garlic and cheese, stir, cover and let stand for 3 minutes or until cheese is melted. cheese added on top of cauliflower rice and zucchini in dutch oven
  7. Give another good stir and serve hot, garnished with chopped fresh basil which was super tasty.Cheesy Cauliflower Rice

More Healthy Cauliflower Recipes

Cheesy Cauliflower Rice

Cheesy Cauliflower Rice Recipe

Cheesy Cauliflower Rice Recipe with riced cauliflower, garlic and shredded zucchini for an extra vegetable boost.
5 from 5 votes
Print Save Rate
Prep Time: 10 minutes
Cook Time: 5 minutes
Servings: 6 servings
Calories: 161kcal
Author: Olena Osipov

Ingredients

  • 2 lbs zucchini coarsely shredded
  • 1.5 lbs cauliflower rice *
  • 3 large garlic cloves grated
  • 1 tbsp avocado oil
  • 1/2 cup any broth
  • 2 tbsp whole wheat or spelt flour
  • 1 tsp salt
  • 1/2 tsp organic dried oregano
  • Pinch of red pepper flakes
  • Ground black pepper to taste
  • 1 cup flavourful hard cheese like Gouda or Swiss shredded or cubed
  • Fresh chopped basil for garnish (optional)

Instructions

  • Place shredded zucchini in a linen towel and squeeze well. I usually line large bowl with linen towel, place grater inside, shred zucchini, then twist the towel in the knot and squeeze. Rice cauliflower and shred/cube cheese if necessary. Set aside.
  • In a medium bowl, whisk broth, flour, salt, oregano, red pepper flakes and ground black pepper. Set aside.
  • Preheat large dutch oven, heavy bottom pot or skillet on high heat and swirl oil to coat. Add 2 garlic cloves and cook for 30 seconds, stirring occasionally. Add cauliflower and cook for 2 minutes, stirring occasionally.
  • Add zucchini and whisked broth with flour (give it a good whisk), stir well, cover and cook for 3 minutes.
  • Turn off heat, add remaining garlic and cheese, stir, cover and let stand for 3 minutes or until cheese is melted.
  • Give another good stir and serve hot, garnished with chopped fresh basil which was super tasty.

Store: Refrigerate in an airtight container for up to 2 days.

    Notes

    • *Cauliflower “rice” is essentially ground cauliflower which you can buy pre-made at many stores.
    • Or simply make your own by placing cauliflower florets in a food processor and process until coarsely ground.
    • Buy 2 lbs head of cauliflower to count in the leaves and stalk.

    Nutrition

    Calories: 161kcal | Carbohydrates: 13g | Protein: 9g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 20mg | Sodium: 551mg | Potassium: 767mg | Fiber: 4g | Sugar: 6g | Vitamin A: 491IU | Vitamin C: 82mg | Calcium: 190mg | Iron: 1mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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