Mediterranean Cauliflower Rice

This easy Mediterranean Cauliflower Rice is bursting with flavor and is a great low-carb side dish seasoned with fresh herbs and spices. It’s quick to make and goes with just about any protein like chicken, beef, and fish!

Close up of Mediterranean Cauliflower Rice.

Mediterranean Cauliflower Rice Recipe

I was never the biggest fan of cauliflower until I learned how to season and cook it correctly. Now, I can’t get enough of it! Mediterranean cauliflower rice is a great alternative to rice if you’re looking for something low in carbohydrates and calories without sacrificing all the flavor.

This recipe is so easy to make with minimal prep time. Best of all, it’s gluten-free, packed with fiber and healthy vitamins and minerals like vitamin C and potassium. 


  • riced cauliflower: Use fresh cauliflower rice that is pre-riced to save time. You can find these in the freezer aisle in most stores.
  • olive oil: butter can be used in place of oil.
  • feta cheese
  • almonds: alternatively, pine nuts work great in this recipe.
  • fresh parsley
  • fresh lemon juice
  • garlic: as always, fresh garlic works best.
  • red pepper flakes
  • cumin
  • salt
Ingredients for Mediterranean Cauliflower Rice.

How to make Mediterranean Cauliflower Rice

Step 1: In a large skillet, toast the almonds until golden brown and set to the side.

Step 2: Sauté the garlic and cauliflower rice over medium-high heat—season with spices.

Step 3: Add the parsley, lemon juice, feta cheese and almonds.

Step 4: Stir to combine. Add to a bowl and top with kalamata olives and fresh cherry tomatoes.

Step by step photos for riced cauliflower.

How to make Cauliflower Rice

Cut the cauliflower into medium chunks and discard the core. Working in batches, pulse the chunks in a food processor until they’re broken into tiny pieces, just bigger than rice grains. 

Storage and Reheating Instructions

Store Mediterranean Cauliflower Rice in an airtight container in the fridge for up to 5 days. 

Mediterranean cauliflower rice freezes well in an airtight container for up to 3 months. 

Let it thaw in the fridge and reheat on the stove over low-medium heat.

What to Serve with Mediterranean Cauliflower Rice

I love to eat this with a protein such as chicken or fish.

Try it with:

Moroccan Chicken Tagine with Lemon and Olives

10 Minute Air Fryer Salmon

Close up of cauliflower rice.

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Mediterranean Cauliflower Rice in a bowl.

Mediterranean Cauliflower Rice

This easy Mediterranean Cauliflower Rice is bursting with flavor and is a great low carb side dish seasoned with fresh herbs and spices. 
Prep Time 5 minutes
Cook Time 10 minutes
Course Side Dish
Cuisine Mediterranean
Servings 4
Calories 250 kcal


  • 16 oz riced cauliflower (1 large head or store bought riced cauliflower)
  • 1/2 cup feta cheese
  • 2 tablespoons olive oil
  • 1/2 cup almonds (sliced or chopped)
  • 2 garlic cloves (minced)
  • 1/4 cup parsley
  • 2 tablespoons lemon juice
  • 1/2 teaspoon cumin
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon salt


  • Toast almonds in a pan over medium heat, stirring frequently, until fragrant and slightly turning golden on the edges. About 3-4 minutes. Transfer almonds to a bowl and set to the side.
  • Heat the olive oil in the pan over medium heat and add in the garlic. Stir until fragrant, about 20-30 seconds. Add the riced cauliflower and cook for about 5 minutes, stirring frequently. Season with salt, red pepper flakes and cumin. (If using frozen riced cauliflower you'll need to cook longer, until its warmed through and the water has evaporated).
  • Remove from heat. Add the parsley, toasted almonds, lemon juice, feta cheese and stir together.


Calories: 250kcalCarbohydrates: 12gProtein: 9gFat: 20gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 12gTrans Fat: 0.003gCholesterol: 17mgSodium: 544mgPotassium: 523mgFiber: 5gSugar: 3gVitamin A: 436IUVitamin C: 63mgCalcium: 177mgIron: 2mg
Keyword low carb cauliflower rice, Low-Carb Salmon Cauliflower Rice Bowl, mediterranean cauliflower rice
Tried this recipe?Mention @wholefoodierecipes or tag #wholefoodierecipes!

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