Low Iodine Paleo Smoky Paprika Cauliflower Rice Pilaf
Cauliflower rice done right is a genuinely satisfying thing, and this smoky, spiced version proves it doesn't need to be a sad substitute for anything. The florets get pulsed down to tender little grains, then toasted in avocado oil with onion, garlic, smoked paprika, and cumin until the edges turn lightly golden and the whole skillet smells incredible. A squeeze of lemon and a handful of fresh parsley at the end brighten everything up and keep it feeling fresh rather than heavy. For anyone navigating a low-iodine approach, this dish is a natural fit — no seafood, no dairy, no iodized salt, and no processed ingredients that tend to sneak iodine in through the back door. The sea salt called for here is the right call, and every other component is a whole, unprocessed ingredient you can feel confident about. Pressing the moisture out of the riced cauliflower before it hits the pan is the move that separates a fluffy, golden pilaf from a soggy pile, so don't skip that step. It comes together quickly and works beautifully as a side or a base for whatever protein you're building your meal around.
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Learn more →Ingredients
4 servings
- 1 large head cauliflower (about 2 lbs), cut into florets
- 2 tbsp avocado oil
- ½ medium yellow onion, finely diced
- 3 cloves garlic, minced
- 1 ½ tsp smoked paprika
- ½ tsp ground cumin
- ¼ tsp cayenne pepper (optional)
- ¾ tsp fine sea salt, plus more to taste
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ¼ tsp black pepper
- 1 tbsp lemon juice (from about ½ lemon)
- 3 tbsp fresh parsley, roughly chopped
Instructions
- 1
Working in batches, pulse the cauliflower florets in a food processor 8–10 times until broken down into rice-sized pieces, about 3–4 cups total. 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 heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 4–5 minutes.
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