Low Iodine Paleo Cauliflower Rice
Cauliflower rice has become a staple side dish for good reason — it's light, versatile, and takes on flavor beautifully. For anyone managing iodine intake, this recipe is a natural fit because every ingredient is straightforwardly low in iodine, with no seafood, dairy, iodized salt, or processed additives in sight. The key technique here is pressing the riced cauliflower in a kitchen towel before it hits the pan, which pulls out excess moisture and gives you those lightly golden, almost nutty edges instead of a soggy pile. Avocado oil and fresh garlic do the heavy lifting on flavor, keeping things clean and satisfying without any complicated swaps. A scatter of fresh parsley at the end adds a pop of color and brightness that makes it feel finished and restaurant-worthy. Serve it alongside grilled proteins or use it as a base for a grain-free bowl — it holds up well under sauces and toppings without turning to mush.
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Learn more →Ingredients
4 servings
- 1 large head cauliflower (about 2 lbs), cut into florets
- 2 tbsp avocado oil
- 2 cloves garlic, minced
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp fresh parsley, chopped (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.
- 2
Heat the avocado oil in a large (12-inch) skillet over medium-high heat until shimmering. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds — watch closely, as it can brown quickly.
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