Lactose Free Cauliflower Rice

Total time20 min

Prep time10 min

Cook time10 min

4.8

(29)

Cauliflower rice is one of those dishes that genuinely earns its place on the table — not as a sad substitute, but as a light, garlicky side that can hold its own next to almost anything. The florets get pulsed down to grain-sized pieces and then toasted in coconut oil until they're tender with just a hint of golden color, which gives the whole thing a nutty, savory depth you don't expect from a vegetable. A quick hit of lemon juice at the end brightens everything up, and the optional fresh parsley adds a pop of color that makes it look as good as it tastes. Since the recipe relies entirely on whole vegetables, coconut oil, and fresh aromatics, there's nothing hidden that could cause a problem for anyone avoiding dairy — no butter, no cream, no sneaky lactose anywhere in the pan. It's naturally clean and satisfying without any swaps or workarounds required. Serve it straight from the skillet while it's still hot and fragrant, and don't be surprised when it disappears faster than the main course.

About Fig

Fig 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 medium head cauliflower (about 2 lb), cut into florets
2 tbsp coconut oil
3 cloves garlic, minced
½ tsp fine sea salt
2 tbsp fresh parsley, finely chopped (optional)
1 tbsp fresh lemon juice

Instructions

1
Working in two batches, pulse the cauliflower florets in a food processor 8–10 times until broken down into pieces roughly the size of rice grains — uneven is fine, but avoid over-processing into a paste. Alternatively, grate the florets on the large holes of a box grater.
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 30–45 seconds — 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!