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Oven Roasted Cauliflower Rice

Oven-Roasted Cauliflower "Rice" Recipe

For plain “rice”, skip the garlic powder, onion powder, butter & cheese powder. You can also omit the corn or replace it with other seasonal vegetables such as bell peppers and peas.

For drier rice, spread the seasoned cauliflower a thin layer in a cookie tray or 2 smaller trays. Roast for 5 minutes more than the time indicated in this recipe, or until the top is golden.

Click here for step-by-step pictures.


  • 200 grams cauliflower florets
  • 2 tbsp extra-virgin olive oil
  • 1/2 (50 grams) cup corn kernels/niblets drained from the can
  • 1 tsp garlic powder or 3 cloves minced garlic; optional
  • 1 tsp onion powder or 1 tbsp finely chopped onion; optional
  • 20 grams unsalted butter optional
  • 2 tbsp parmesan cheese powder optional
  • 2 tbsp chopped spring onions (or chopped italian parsley)
  • freshly cracked pepper to taste


  1. Pulse cauliflower florets in a blender until they resemble coarse breadcrumbs or couscous.
  2. Add corn, garlic powder, onion powder and salt to cauliflower in a oven-save casserole. Mix well.
  3. Bake in preheated oven at 200°C (392°F) for 10 minutes, or until the cauliflower at the edges of casserole start to brown.
  4. While the cauliflower is still hot, stir in butter & cheese powder until melted. Then add spring onions. Season with freshly cracked black pepper.
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3 comments on “Oven Roasted Cauliflower Rice”

  1. I love low-carb meals. This is a perfect side dish for the dinner.

  2. Definitely looks good and healthy! I love cauliflower so I’ll definitely give this a try. :)

  3. looks good. thank you

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