Herbed Cauliflower Rice

Updated: Mar 27

Woman drinking orange juice

Many clients respond with: “Wait, what did you just say? No Rice?!”

This is a common question I hear. White rice doesn’t have a lot of nutritional value do to the heating process and brown rice is actually more irritating to you than white, as the hull is so high in lectins (the stuff that upsets your gut and irritates your intestinal lining).

I want you to feel and look your best and you will get there if you start bringing attention to your gut. This part of your body needs some serious TLC for most of us.

This is where this recipe comes in - a rice alternative, that gives you nutrients and will supply you with ample fiber, without upsetting your digestion.

It is super easy to digest and make and also it is becoming more and more available in the frozen aisle section - which makes me so happy!

You can make this rice any way you like, flavour wise. Mexican night, add in some cilantro and lime. Craving some indian, mix it up with some turmeric and cumin. Greek dish, oregano, olive oil and maybe some olives to make it a great addition to your mediteranean meal!

Try it out and let me know what you think. I am so excited to share recipes with you that will help heal you, feed you and satisfy you!

Tag me @sheywellness and let me see how creative you got 💜

Xo Laura


  1. 2 cups riced cauliflower

  2. 3 teaspoon olive oil or avocado oil

  3. 1 to 4 cloves garlic, chopped or crushed

  4. 1 1/2 tablespoons freshly chopped parsley

  5. 1 pinch kosher salt


  1. Remove all leaves and stem and coarsely chop the cauliflower into florets

  2. Place the cauliflower into the food processor; this may require 3 or 4 batches

  3. Pulse until the cauliflower is small and has the texture of rice (do not over process or it will turn to mush!)

  4. Preheat oven to 400 F

  5. Spray a baking sheet with oil

  6. Toss riced cauliflower with olive oil, garlic and salt, and spread out in a single layer on a baking sheet

  7. Roast for 25 minutes, mixing half way, until golden brown

  8. Once removed from oven, add a touch more olive oil if you want and add fresh parsley. Toss to combine

#cauliflower #cauliflowerrice #grainfree #glutenfree #freshherbs #lectinfree

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xo Laura Niesslein


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