HI THERE! By visiting you may link out to other sites that we don’t control. Before you click grab a parent (or the person in charge of you) and make sure it’s ok with them that you leave our site. They can get more info about what we stand for by checking out our PRIVACY and TERMS OF USE.

Cauliflower Rice with Lemon and Parsley

Recipe by: Dietitians of Canada

What looks and tastes like rice, but is actually a vegetable? It’s minced cauliflower! You can whirl your own cauliflower rice in a food processor, or you can buy bags of “cauliflower rice” in the vegetables & fruits section of the grocery store.



  • 1 head cauliflower
  • 1 tablespoon olive oil
  • 3 cloves garlic, chopped
  • 1/2 teaspoon kosher salt
  • 2 teaspoons fresh chopped parsley
  • 1 teaspoon fresh lemon juice


  • Wooden skewers
  • Small saucepan
  • Whisk


  1. To cut the cauliflower into rice: Remove the core and coarsely chop the cauliflower into florets, then place the cauliflower (in 3 or 4 batches) in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  2. Preheat oven to 425°F. Line a large baking sheet with aluminum foil.
  3. In a medium bowl, combine the riced cauliflower, olive oil, garlic and salt. Transfer to the prepared baking pan, spreading it out in a single layer.
  4. Roast in the oven 25 minutes, mixing halfway, until golden.
  5. Remove from oven, top with parsley and fresh lemon juice

Adapted from:

President Choice Children's Charity logo
In partnership with
Boys and Girls Clubs of Canada logo YTV logo

You are now leaving


Before you click grab a parent (or the person in charge of you) and make sure it's ok with them that you leave our site.