Italian Cauliflower Rice

25 mins

232 cals



  • 1 large cauliflower head, cut into 3-4 pieces and trimmed of green leaves
  • 2 tbsp Protein World coconut oil
  • 1 clove garlic, minced or grated
  • 1 small onion, diced
  • 8 mushrooms, diced
  • 1 sweet red pepper, seeded and diced
  • small handful of fresh basil, chopped
  • Sea salt and cracked black pepper, to taste

Nutritional Info

  • Per serving
  • Calories 232
  • Protein 7g
  • Carbohydrates 24g
  • Sugar 10g
  • Fibre 4g
  • Fat  15g



  • In a blender or food processor, pulse the cauliflower pieces until they resemble rice. Set aside in a bowl.
  • In a large frying pan, heat the coconut oil on a medium heat and add the garlic, onions, mushrooms and pepper. Sauté for 5-10 minutes or until softened.
  • Add the cauliflower and continue to sauté for another 10 minutes or until the cauliflower has completely softened. Toss in the basil and season with salt and pepper.
  • Serve as an accompaniment or as  your main meal.
  • Serves 2