Wheat Free Cauliflower Rice
Cauliflower rice is one of those simple swaps that genuinely earns its place at the table — not as a sad substitute, but as a light, garlicky side dish that can hold its own against anything you pile next to it. The florets get pulsed down to grain-sized pieces, then cooked in coconut oil with plenty of garlic until they're tender and just golden in spots, with any excess moisture cooked off so you get a fluffy, satisfying texture rather than a soggy mess. A squeeze of fresh lemon juice at the end brightens everything up, and a scatter of parsley adds a little color and freshness if you're feeling it. For anyone navigating wheat sensitivities, this is the kind of recipe that makes life genuinely easier — every single ingredient is naturally free of gluten and wheat, with no specialty products or label-checking required. It pairs beautifully with grilled proteins, curries, stir-fries, or really anything that usually calls for a grain on the side. The whole thing comes together in one skillet, which means less cleanup and more time actually enjoying dinner.
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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
- 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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