Low Iodine Paleo Smoky Cauliflower Rice

Total time22 min

Prep time10 min

Cook time12 min

4.9

(20)

Cauliflower rice done right is a genuinely satisfying thing, and this smoky, spiced version proves it doesn't have to be bland or boring. The key move is pressing out the moisture before it hits the pan, which gives you lightly golden, tender pieces instead of a soggy, steamed mess. Smoked paprika and cumin bloom in hot avocado oil before the cauliflower even goes in, coating every grain in deep, earthy flavor from the start. A squeeze of fresh lime at the finish brightens the whole dish and keeps it feeling lively rather than heavy. For anyone navigating a low-iodine approach, this recipe is a natural fit — it skips dairy, eggs, seafood, and iodized salt entirely, relying instead on fresh produce, whole spices, and sea salt. Every ingredient on the list is straightforward and easy to verify, which takes the guesswork out of meal planning. It works beautifully as a side alongside grilled chicken or roasted vegetables, or as a base for a grain-free bowl when you want something a little more substantial.

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Ingredients

4 servings

1 large head cauliflower (about 2 lbs), cut into florets
2 tbsp avocado oil
3 cloves garlic, minced
1 tsp smoked paprika
½ tsp ground cumin
¼ tsp onion powder
¼ tsp cayenne pepper (optional)
¾ tsp fine sea salt, plus more to taste
Chef's tip
Fine sea salt and table salt measure the same - no conversion needed.
¼ tsp black pepper
1 tbsp fresh lime juice
2 tbsp fresh cilantro, roughly 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. The pieces should be roughly uniform, about the size of a grain of rice — stop before the cauliflower turns to mush.
2
Spread the riced cauliflower on a clean kitchen towel or several layers of paper towels and press firmly to absorb excess moisture. This step prevents steaming in the pan.

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