Low Iodine Mexican Cauliflower Rice
Cauliflower rice done right is genuinely satisfying, and this version brings bold, layered flavor through warm spices, bright lime, and fresh cilantro. The trick to getting that golden, slightly crispy texture is pressing as much moisture out of the riced cauliflower as possible before it ever hits the pan — a step that makes all the difference between fluffy and soggy. Coconut oil gives the whole dish a subtle richness, while turmeric, ginger, and Ceylon cinnamon create a warm, aromatic base that feels anything but plain. A splash of bone broth and apple cider vinegar pull everything together and keep the cauliflower tender without turning it to mush. For anyone navigating a low-iodine approach, this recipe is a natural fit — it skips the dairy, processed seasonings, and iodized salt that can make so many weeknight dishes tricky to navigate. Finishing with fresh lime juice and cilantro keeps it vibrant and light, and sliced avocado on top adds a creamy, cooling contrast that rounds out every bite.
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Learn more →Ingredients
4 servings
- 1 medium head cauliflower (about 2 lbs), cut into florets
- 2 tbsp coconut oil
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- 2 medium carrots, finely diced
- 1 tsp ground turmeric
- ½ tsp ground ginger
- ¼ tsp ceylon cinnamon
- ½ cup bone broth
- 1 tbsp apple cider vinegar
- 1 tsp salt, plus more to taste
- ¼ cup fresh cilantro, roughly chopped
- 2 tbsp fresh lime juice (from about 1 lime)
For serving
- 1 medium avocado, sliced (optional)
Instructions
- 1
Working in two batches, pulse the cauliflower florets in a food processor until broken down into rice-sized pieces, about 8–10 short pulses per batch. 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 — the drier it is, the better it will brown.
- 2
Heat the coconut oil in a large (12-inch) skillet over medium-high heat until shimmering. Add the onion and carrots and cook, stirring occasionally, until the onion is softened and translucent and the carrots are just tender, about 5–6 minutes.
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