Cauliflower Rice Bowl
This Cauliflower Rice Bowl is a nutritious, low-carb, and versatile meal packed with fresh vegetables, protein, and bold flavors. It’s a great alternative to grain-based bowls, keeping things light while still satisfying. This recipe includes a base of seasoned cauliflower rice, a choice of protein, colorful toppings, and a delicious dressing. Perfect for meal prep or a quick, healthy dinner!
Recipe Details
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Ingredients
For the Cauliflower Rice Base:
1 medium head of cauliflower (or 4 cups riced cauliflower)
1 tbsp olive oil
1 clove garlic (minced)
½ tsp salt
¼ tsp black pepper
½ tsp ground cumin (optional for extra flavor)
For the Protein (Choose One):
1 lb grilled chicken breast (sliced)
1 lb ground turkey or beef (seasoned with taco spices)
1 block firm tofu (cubed and pan-fried)
1 lb shrimp (sauteed with garlic and lemon)
For the Toppings:
½ cup cherry tomatoes (halved)
½ cup cucumber (diced)
½ avocado (sliced or diced)
¼ cup red onion (diced)
¼ cup shredded carrots
2 tbsp fresh cilantro (chopped)
¼ cup feta cheese (optional)
For the Dressing:
2 tbsp olive oil
1 tbsp lime juice (or lemon juice)
1 tsp honey (or maple syrup for vegan option)
½ tsp Dijon mustard
½ tsp salt
¼ tsp black pepper
Instructions
1. Prepare the Cauliflower Rice:
1.If using a whole cauliflower, cut it into florets and pulse in a food processor until it resembles rice.
2.Heat olive oil in a skillet over medium heat.
3.Add garlic and cook for 30 seconds.
4.Add the riced cauliflower, salt, black pepper, and cumin.
5.Cook for 5-6 minutes, stirring occasionally. Remove from heat.
2. Cook the Protein (if needed):
1.If using chicken, season with salt and pepper, then grill or pan-sear for 5-6 minutes per side. Slice when done.
2.If using ground beef or turkey, cook in a skillet over medium heat with taco seasoning until browned (about 7-8 minutes).
3.If using tofu, pan-fry in olive oil until golden brown on all sides.
4.If using shrimp, saute with garlic and lemon juice for 3-4 minutes per side.
3. Prepare the Dressing:
In a small bowl, whisk together olive oil, lime juice, honey, Dijon mustard, salt, and black pepper.
4. Assemble the Bowl:
1.Divide the cauliflower rice among 4 bowls.
2.Add the protein of choice on top.
3.Arrange the toppings (tomatoes, cucumber, avocado, red onion, carrots, and cilantro) over the bowl.
4.Drizzle with dressing and sprinkle with feta cheese if using.
5. Serve & Enjoy:
Mix everything together and enjoy immediately!
Nutritional Information
(Per Serving Approximate with grilled chicken)
Calories: 350
Protein: 30g
Carbohydrates: 18g
Fat: 18g
Fiber: 6g
Sugar: 5g
Sodium: 500mg
Notes & Tips
Make it Vegan: Use tofu or chickpeas as the protein and maple syrup in the dressing.
Meal Prep Friendly: Store components separately and assemble before eating.
Extra Flavor Boost: Add hot sauce, avocado crema, or Greek yogurt as a topping.
More Crunch: Add roasted nuts or seeds for extra texture.
Low-Sodium Option: Reduce added salt and use a salt-free seasoning blend.