Low Iodine Cauliflower Rice with Garlic & Herbs
Cauliflower rice is one of those dishes that sounds like a compromise but genuinely delivers — light, fluffy, and packed with flavor when you treat it right. This version leans hard into fresh herbs and golden garlic, making it feel like something you'd order at a nice restaurant rather than a dietary workaround. For anyone managing iodine intake, the ingredient list here is refreshingly clean: no iodized salt, no seafood, no dairy, and no processed additives that tend to sneak iodine into otherwise simple dishes. Fine sea salt keeps the seasoning on track, and coconut oil brings a subtle richness without any of the usual concerns. The trick of pressing moisture out of the riced cauliflower before it hits the pan is what separates a soggy, steamed result from one with those irresistible lightly golden edges. Fresh parsley, thyme, and a bright hit of lemon juice finish everything off in a way that feels vibrant rather than plain. It works beautifully as a side alongside grilled chicken or fish, or as a base for just about anything you'd normally pile onto a grain bowl.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
- 1 large head cauliflower (about 2 lb), cut into florets
- 2 tbsp coconut oil
- 3 cloves garlic, minced
- ½ tsp fine sea salt, plus more to taste
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - 2 tbsp fresh parsley, finely chopped
- 1 tbsp fresh thyme leaves
- 1 tbsp fresh lemon juice
- ¼ tsp ground turmeric (optional)
Instructions
- 1
Working in two batches, pulse the cauliflower florets in a food processor until broken down into pieces roughly the size of rice grains, about 8–10 short pulses. Alternatively, grate the florets on the large holes of a box grater. Spread the riced cauliflower on a clean kitchen towel and press firmly to remove as much moisture as possible.
- 2
Heat the coconut oil in a large (12-inch) skillet over medium-high heat until shimmering. Add the garlic and cook, stirring constantly, until fragrant and just beginning to turn golden at the edges, about 1 minute — watch closely, as it can brown quickly.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!