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Cauliflower Rice

Try this low-carb and paleo alternative for rice!


  • 1 large cauliflower (makes 2 large servings, or 4 side dish portions)
  • 1 garlic clove, minced
  • 1 Tbsp olive or coconut oil
  • salt & pepper, to taste


  1. Rinse cauliflower under cool water and dry well.
  2. Use a food processor to pulse the cauliflower until it is a course texture. If you don’t have a food processor, using a cheese grater or knife to cut the cauliflower to small pieces can work as well.
  3. Heat the oil in a skillet over medium heat.
  4. Sauté garlic for several minutes, or until fragrant.
  5. Add in the cauliflower rice and continue to sauté for 4–5 minutes.
  6. Season with salt and pepper, and serve in place of rice with a stir fry, or as a bed of “cauliflower rice” under your favorite protein (fish, chicken, or other meat or meat alternative of choice).

*Note: Don’t expect cauliflower rice to taste like rice, nor am I against rice in any way. Cauliflower rice gives a lower calorie, grain-free option to your favorite dishes. If you don’t like cauliflower, you probably won’t like cauliflower rice 😉  

By Functionally Simple Nutrition

Ariana Cucuzza, RDN, LD is the founder of She is a Registered and Licensed Dietitian Nutritionist specializing in Functional Medicine Nutrition and sports nutrition.

Ariana holds a bachelor’s degree in food and nutrition sciences from Ohio University and went on to complete her dietetic internship at The Cleveland Clinic. She currently serves on the Board of Directors for the Greater Cleveland chapter of the Academy of Nutrition and Dietetics. She also is an active member of the Sports Cardiovascular and Wellness Nutrition (SCAN) and Dietitians in Functional Medicine (DIFM) Practice Groups of the national Academy of Nutrition and Dietetics. She has been featured in Health Magazine, Live Science, Rally Health, YouBeauty, US News & World Report and Cleveland Clinic's Health Essentials as well as live appearances with WKYC news.

In her previous role as a public health and community-based dietitian, she led “food as medicine” initiatives in coordination with health care providers to provide nutritious food to low-income patients with diet-related health challenges. She also led nutrition workshops, cooking demonstrations, and assisted with menu planning for afterschool programs and senior meals.

Ariana enjoys cooking, trying new things, and staying active with yoga and Crossfit!

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