Healthy Cheesy Cauliflower Rice Recipe

Apr 25 2017

Just as Nice Without the Rice

We're pretty selective about the carbs we eat, but when it comes to veggies, we can't get enough! Thus, this cheesy rice swap made from cauliflower is so good, we could eat it EVERY day…

Hungry Girl's Healthy Easy Cheesy Cauliflower Rice Recipe

Print Easy Cheesy Cauliflower Rice Print

1/4th of recipe (about 3/4 cup): 127 calories, 6g total fat (3.5g sat fat), 443mg sodium, 12.5g carbs, 3.5g fiber, 5.5g sugars, 7g protein

Green Plan SmartPoints® value 3*
Blue Plan (Freestyle) SmartPoints® value 3*

Purple Plan SmartPoints® value 3*

Prep: 10 minutes
Cook: 15 minutes


5 cups roughly chopped cauliflower (about 1 medium head) or 3 3/4 cups cauliflower rice

1 tbsp. light whipped butter or light buttery spread

1 cup finely chopped onion

2 tsp. chopped garlic

1/4 cup chicken broth

3 tbsp. half & half

3 tbsp. grated Parmesan cheese

2 tbsp. light/reduced-fat cream cheese

1/2 tsp. onion powder

1/4 tsp. salt

1/8 tsp. black pepper


If starting with chopped cauliflower, pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches.

In an extra-large skillet, melt butter over medium-high heat. Add onion and garlic. Cook and stir until garlic is fragrant and onion has slightly softened, about 2 minutes.

Reduce heat to medium. Stir in cauliflower and broth. Cover and cook for 10 minutes, stirring occasionally.

Reduce heat to medium-low. Add all remaining ingredients, and cook and stir until cheese has melted and mixture is uniform, about 2 minutes.


Chew on this:

Did you know that it's nearly the end of National BLT Month (a.k.a. April)? True story! We suggest making these BLT Wonton Cups ASAP...

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SmartPoints® value* not what you expected? We follow the same method as WW (formerly known as Weight Watchers) when calculating the value of a recipe: We add up the SmartPoints® values* of the individual ingredients using the Recipe Builder, not the calculator. (Many foods have a value of zero and remain zero in recipes.)

*The SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the SmartPoints® trademark.