Low Iodine Cauliflower Rice
Cauliflower rice is one of those side dishes that genuinely earns its place on the plate — light, garlicky, and satisfying in a way that makes you forget you're eating a vegetable. The florets get pulsed down to tiny, rice-sized grains, then cooked in coconut oil with fresh garlic until they're golden in spots and perfectly tender. A squeeze of lemon at the end brightens everything up and keeps the flavors clean and lively. For anyone managing iodine intake, this recipe is a natural fit. It skips iodized salt in favor of fine sea salt, avoids seafood and dairy entirely, and relies on whole, unprocessed ingredients that are easy to verify. Coconut oil, fresh garlic, parsley, and lemon are all straightforward pantry staples with no hidden additives to second-guess. The result is a versatile base that pairs beautifully with just about any protein or roasted vegetable you're already making — and it comes together in under ten minutes once your skillet is hot.
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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
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - 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.
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