Low Carb “Rice” Pilaf

After I posted a picture of this recent dinner dish, so many people have asked for the recipe that I’ve decided just to post it here. I can’t take credit for cooking or thinking up this recipe, my lovely boyfriend did all the creative spicing and sauteing and I was simply a sous chef aiding and abetting. The original idea of using cauliflower as a substitution for rice came from a colleague on a low carb diet himself, as we swapped ideas for healthy dinner options.

  • Ingredients:
  • 1 head of cauliflower, grated
  • 1 red or white onion, chopped
  • 1 red bell pepper, chopped
  • 1 can of vegetable stock
  • 1 package mini chorizo sausages, or chopped sausage of choice
  • A pinch of Aleppo Chilli flake (or similar)
  • Garlic and/or onion powder
  • (optional: almonds for garnish, as shown)


  1. Cut the cauliflower into manageable size pieces, then grate each into a bowl.
  2. Warm a saucepan to medium heat, saute the sausages with a small bit of butter and some garlic powder.
  3. Add the onions, saute a few minutes.
  4. Add the cauliflower and the chopped red pepper, spice with salt, pepper, garlic and onion powder, sprinkling with a dash of Aleppo Chilli Powder.
  5. Add the can of vegetable stock, simmer uncovered until liquid is reduced somewhat, about 10-15 minutes.
  6. Serve hot, garnish with almond slivers (cracked pepper flavored) for some extra pizazz.

As a soon to be student (with a student salary, once again) cheap and healthy dinner options are constantly in demand. Cauliflower is cheap and this recipe makes a lot, enough for 4-6 servings. For a household of two like us, this has translated into a ten dollar investment for 2 dinners, 2 lunches and counting…totally worth it!

An even better perk is that in my opinion, this dish tastes even better a day or two later, as the ingredients get a chance to marinate longer in the delicious veggie stock. Cauliflower holds up really well, so it doesn’t get soggy and lose its texture and reheats well in the microwave.

One can only imagine the possibilities this substitution of cauliflower for carbs could make, but we’ve only experimented with this one so far. If anyone has any suggestions for other creative uses for cauliflower I’d love to know!



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