Cauliflower Rice Bowl

13 20 215
Ingredients Minutes Calories
Prep Cook Servings
5 min 15 min 2
Cauliflower Rice Bowl
Health Highlights


1/2 medium head Cauliflower (cored, cut into florets, for rice)
1 tsp Extra virgin olive oil (for rice)
1/2 small Yellow onion (for rice)
1 clove(s) Garlic (minced, for rice)
1 tsp Soy sauce, tamari (for rice)
2 tbsp Chicken broth (stock), low sodium (for rice)
2 medium Egg
1 cup Cherry Tomatoes (halved)
3 tbsp Goat cheese, semi-soft (crumbled)
2 stalk(s) Green onion (thinly sliced)
3 tbsp Salsa, ready-to-serve
1 dash Black pepper (to taste, for rice)
1 dash Kosher salt (to taste, for rice)


  1. Pulse cauliflower florets in a food processor or blender until they are the consistency of rice.
  2. Heat the olive oil in a large skillet over medium heat. Add the minced onion and garlic and cook, stirring constantly, until the onion starts to soften and the garlic is fragrant, about a minute.
  3. Add the riced cauliflower, stir, and let it cook for about a minute. Add the tamari and chicken stock and cook, stirring occasionally, until the cauliflower is tender but still crunchy, about 6 minutes.
  4. Fill a medium saucepan with a lid with at least 5 inches of water, and bring to a boil. When the water is boiling, reduce the heat to a simmer and add the eggs, one at a time, dropping them in carefully with a spoon so as not to crack the shells. Reduce the heat as low as it will go, cover, and cook for 10 minutes.
  5. Meanwhile, fill a medium bowl with ice water. When eggs are cooked, use a spoon to transfer them, one at a time, into the ice water. Cool for 3 minutes, then peel the eggs and slice into quarters.
  6. To serve, place the cauliflower rice in a serving bowl and top with the egg, cherry tomatoes, goat cheese, green onion, salsa, salt, and pepper.


You are not limited to boiled eggs for this recipe; they can be prepared any way you like, such as scrambled, fried, or poached!

Quick Tip:

  • To increase the protein content of this dish, feel free to add canned beans, lentils, or chickpeas, tofu, or leftover chicken from last night's meal.

Nutrition Facts

Per Portion

Calories 215
Calories from fat 106
Calories from saturated fat 52
Total Fat 11.8 g
Saturated Fat 5.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 4.4 g
Cholesterol 195 mg
Sodium 659 mg
Potassium 850 mg
Total Carbohydrate 16.8 g
Dietary Fiber 5.6 g
Sugars 13.0 g
Protein 13.3 g

Dietary servings

Per Portion

Meat Alternative 0.5
Milk Alternative 0.3
Vegetables 4.3

Energy sources


Meal Type(s)