There’s so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception. 246 calories and 5 Weight Watchers SP
Cauliflower rice skillet meals are one of the easiest and healthiest weeknight meals you can make! Really, one-pot meals in any form are lifesavers when you don’t want to be faced with a pile of pots and pans after dinner. And you can usually get away with a pretty simple ingredients list for cauliflower rice meals. Case in point…my favorite fried “rice”.
This cauliflower rice recipe takes all of the flavors of my favorite vegetarian pasta meal and turns it into a lighter option.
If you are following a low carb or keto diet, swap out the chickpeas and replace them with sautéed chicken, beef or pork. This chickpea version, however, is fantastic if you’re looking for a vegetarian option with a hit of protein.
Start by sautéing the onions and mushrooms in a bit of olive oil until they start to brown. Next, stir in the garlic, oregano, red pepper flakes and salt, and cook for another minute.
Next, in goes the cauliflower rice, your favorite marinara sauce, and the sliced zucchini. This mixture will take a good 5 minutes to cook, stirring occasionally, for the cauliflower rice and zucchini to become tender. Stir in the chickpeas and parsley.
Using a wooden spoon or rubber spatula, spread the mixture evenly in the skillet, top with Parmesan cheese and pop under the broiler to brown the cheese lightly. No more than a minute, otherwise the cheese will burn!
How can you make this vegan?
This one’s easy! The only issue in this recipe is the cheese. So, either leave it off or replace it with vegan cheese.
How many net carbs are in a cup of cauliflower rice?
One cup of cauliflower rice contains about 2.8 grams of net carbs, compared with 41.3 grams of net carbs for an equal portion of cooked brown rice, which makes it a fantastic alternative for those following keto, low carb or paleo diets.*
If you’re looking at calories, the comparison is 25 calories for cauliflower rice vs. 216 calories for cooked brown rice.
Can you buy cauliflower rice?
Yes! With the popularity of cauliflower rice, you’d be hard-pressed to find a grocery store that didn’t sell at least one brand of cauliflower rice in their frozen food section.
Some stores, such as Trader Joe’s, sell fresh cauliflower rice in bags. They can be found in the produce section, typically near the bags of cauliflower florets.
If you prefer to make cauliflower rice from scratch, follow the instructions in this post.
This post was originally published on May 14, 2018 and updated on September 12, 2020.
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