Cauliflower Rice: 10 Minutes Healthy Rice Recipe [2022]

Snehil Sharma

Recipe by Snehil Sharma


Cooking Time

8 Minutes

Total Time

15 Minutes

  • Cauliflower - 1
  • Sea Salt - As Per Taste
  • Black Pepper - 1/2 tsp
  • A lot of people find cauliflower a boring vegetable especially kids. But have you tried cauliflower rice? We are sure you can’t say no to this healthy, delicious, and super quick cauliflower recipe, that is going to be your kid’s favorite too. This is a super fun way of adding veggies to your and kids’ diet. You can even serve it with other gravies or make fried rice, pulao whatever you wish to. It’s not only healthier but versatile rice. On most days, you can ditch your normal white rice and try this weight-loss rice, which is filled with nutrients. Let’s give it a try!

    How To Make Cauliflower Rice

    • Firstly, cut and chop the cauliflower into small pieces.
    • Next put it into the food processor to create a rice-like texture.
    • Add the shredded cauliflower to the pan.
    • Sauté for 5 minutes or until tender, and season it with salt and pepper.
    • Finally, enjoy your rice bowl.


    • Do not over grind the cauliflower otherwise, it will become mushy.
    • You can also serve cauliflower chawal with veggies or make cauliflower pulao.
    • You can even garnish it with some coriander leaves.

    Benefits Of Cauliflower Rice

    Let’s read a few health benefits of cauliflower rice:

    • The dietary fiber present in the cauliflower can help with digestion and help the body to remove impurities.
    • Vitamin C, which is included in cauliflower, is crucial for the synthesis of collagen, which shields bones and joints from inflammatory damage.
    • According to the research, there is sulforaphane found in cauliflower which works well to shield the skin from the harm caused by UV light.
    • Eating cauliflower helps the body fight against many inflammatory and metabolic problems. Additionally, it could support the promotion of fat-burning thermogenesis and potentially support weight loss and the fight against obesity.

    BEST TIME TO EAT FOR WEIGHT LOSS | Dietitian Mac Singh

    You must have heard that you should eat before Sunset to maximize your weight loss. Is it true or just a myth? If you work a night shift, to manage meal timings?? In this video, Dietitian Mac explains the scientific way of what time you should eat.


    1. Is cauliflower rice good for weight loss?

    Yes, cauliflower is good for weight loss as it’s high in dietary fiber and other nutrients like protein and iron.

    2. What is cauliflower calorie count?

    100 grams of cauliflower contains 25 calories.

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    Fun Fact

    Just like cauliflower here is a Moong dal variation by Fitelo. Moong beans are not just meant for making dal, but you can also try various recipes of it by following Fitelo. So, apart from moong dal toast, try cooking moong dal soup which is yummy and healthy at the same time.

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    All recipes from Fitelo’s kitchen are devised to suit specific needs. And what may suit one condition may not be applicable to the other. However, always consult your nutritionist or dietitian before adding any of these recipes to your diet. Read More

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