Mediterranean Cauliflower Fried Rice

This Mediterranean cauliflower fried rice is a colorful, vegetable-packed side dish made with onions, carrots, celery, fennel, mushrooms, and fragrant herbs. The vegetables are slowly sautéed in extra virgin olive oil before the cauliflower rice is added, giving the dish plenty of flavor while keeping the cauliflower pleasantly firm. Serve it as a low-carb side dish alongside your favorite protein or use it as the base of a nourishing bowl.

I honestly don’t remember eating much cauliflower before I embarked on the Plant Paradox lifestyle. I vaguely remember the mix of steamed cauliflower, broccoli, and carrots that appeared as the standard “healthy” side dish in some restaurants, and occasionally eating raw cauliflower with a mustard-mayo dipping sauce. Other than that, it wasn’t a vegetable I used very often.

Now, cauliflower is one of the most versatile vegetables in my kitchen. Cauliflower rice is probably one of its most popular uses, and for good reason: it cooks quickly, takes on other flavors beautifully, and makes an excellent gluten-free, grain-free, and low-carb alternative to rice.

A Mediterranean Take on Cauliflower Fried Rice

Although fried rice is usually associated with Asian flavors, this version goes in a Mediterranean direction.

It starts with a generous aromatic base of onion, celery, carrot, and fennel sautéed in extra virgin olive oil. Brown mushrooms add a savory, earthy flavor, while herbes de Provence—or an Italian herb blend—bring everything together.

The cauliflower rice is added only after the other vegetables have softened. Since it cooks quickly, adding it toward the end helps prevent it from becoming watery or mushy. A little apple cider vinegar brightens the flavors, while fresh parsley or cilantro and an extra drizzle of olive oil finish the dish.

How to Make Cauliflower Rice at Home

Store-bought fresh or frozen cauliflower rice works perfectly in this recipe. If it isn’t available where you live, you can easily make your own using a food processor.

Cut one small to medium cauliflower into florets and pulse them in batches until they resemble grains of rice. Avoid filling the food processor too much or processing the cauliflower continuously, as it can become uneven or too finely chopped.

One small to medium cauliflower should give you approximately 6 cups of cauliflower rice. 

How to Make Mediterranean Cauliflower Fried Rice

Start by slowly sautéing the onion, celery, carrot, and fennel in extra virgin olive oil. Give these vegetables enough time to soften and become fragrant, as they form the flavor base of the dish.

Add the chopped mushrooms, herbs, salt, and pepper, and continue cooking until the mushrooms are tender.

Lastly, stir in the cauliflower rice and cook it for no more than 10 minutes. You want it tender but still slightly firm, not soft or soggy. Finish with apple cider vinegar, fresh herbs, and an extra drizzle of good olive oil. A squeeze of fresh lemon juice is also lovely.

How to Serve It

This Mediterranean cauliflower rice works well as a side dish for chicken, lamb, beef, fish, or seafood. You can also use it as the base of a bowl and add roasted vegetables, leafy greens, olives, avocado, eggs, or your favorite protein. It goes very well with these sheet pan chicken kebabs.

It is flavorful enough to stand on its own but versatile enough to accompany many different meals.

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