Cauliflower Rice Pilaf
Who knew that swapping regular rice for cauliflower could taste this incredible?
This pilaf brings all the comfort and flavor you’re craving, but with a fraction of the carbs and calories.
The best part?
It comes together in just 12 minutes flat.
The secret is in the seasoning blend and cooking technique that transforms humble cauliflower into something that’ll have everyone asking for seconds.
Each forkful delivers tender vegetables, aromatic herbs, and that perfect pilaf texture you love – without any of the heaviness.
Ingredients
2 teaspoons oil (vegetable, olive, or avocado oil)
1 carrot, peeled and diced
1 teaspoon minced garlic
10 ounce bag frozen riced cauliflower (don’t thaw)
⅓ cup frozen peas (don’t thaw)
½ teaspoon Lawry’s Seasoned Salt
½ teaspoon onion powder
¼ teaspoon freshly ground black pepper, or to taste
2 to 3 tablespoons chopped fresh parsley
Steps
- Heat the oil in a large skillet over MEDIUM heat. Add the carrots and sauté for 2 to 3 minutes, or until fork tender. The carrots should give slightly when pierced but still have a bit of bite – this prevents them from turning mushy when you add the other ingredients. Add the garlic and sauté for another minute until fragrant. Watch carefully here as garlic can burn quickly and turn bitter.
- Add the frozen cauliflower rice, frozen peas, seasoned salt, onion powder, and pepper all at once. Don’t worry about thawing the frozen vegetables first – cooking them from frozen actually prevents excess moisture from making your pilaf soggy. Cook, stirring occasionally, for 3 to 4 minutes or until the cauliflower rice and peas are completely thawed and warmed through. You’ll know it’s ready when the cauliflower feels tender when stirred and there’s no ice crystals remaining. Stir in the parsley and serve immediately while hot.
Smart Swaps
- Butter instead of oil (2 tablespoons) – adds richer flavor for keto diets
- Broccoli florets instead of peas – keeps carbs even lower
- Sliced almonds added with carrots – brings delightful crunch and healthy fats
Make It Diabetes-Friendly
This recipe is already incredibly diabetes-friendly at just 3-4 grams net carbs per serving compared to traditional rice pilaf’s 45+ grams. The cauliflower base provides fiber that helps slow glucose absorption. For even better blood sugar control:
- Add 1 tablespoon olive oil instead of 2 teaspoons (healthy fats further slow carb absorption)
- Include ¼ cup chopped walnuts for protein and fiber
- Pair with lean protein like grilled chicken to create a complete, blood-sugar-stable meal
- Serve as a side with portion size of ¾ cup to keep total meal carbs under 15 grams
Pro Tips
- Keep frozen vegetables frozen until cooking – prevents watery pilaf
- Use a wide skillet for faster, more even cooking
- Taste and adjust seasoning at the end – frozen vegetables can dilute flavors slightly