Low Carb Oven-Baked Rice
Satisfy your cravings for a comforting rice dish while keeping it low carb with this flavorful oven-baked cauliflower rice recipe! Perfect for keto, paleo, and gluten-free diets, this quick and easy dish swaps traditional rice for cauliflower, creating a nutrient-packed alternative that's deliciously seasoned with garlic powder, onion powder, and a touch of olive oil. Oven-baked to perfection, the cauliflower transforms into a tender, slightly golden delight, offering a satisfying texture and subtle roasted flavor. Garnished with fresh parsley for a pop of color and herbal brightness, this recipe takes just 30 minutes from start to finish, serving as a healthy side to complement any meal. Whether you're looking to lighten up your favorite carb-heavy dinner or simply trying out new low-carb recipes, this oven-baked rice is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 1 medium head cauliflower
- 2 tablespoons olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.5 teaspoons garlic powder
- 0.5 teaspoons onion powder
- 2 tablespoons fresh parsley
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Remove the leaves and stem from the cauliflower. Cut the cauliflower into quarters and remove the core.
In a food processor, pulse the cauliflower florets in batches until it resembles rice. Alternatively, you can grate the cauliflower using a box grater.
Transfer the riced cauliflower to a large mixing bowl. Add olive oil, salt, black pepper, garlic powder, and onion powder. Stir well to combine, ensuring the cauliflower is evenly coated with the seasoning.
Spread the cauliflower rice evenly over the prepared baking sheet.
Place the baking sheet in the preheated oven and bake for 15-20 minutes, stirring halfway through to promote even cooking.
Remove from the oven once the cauliflower rice is tender and slightly golden on the edges.
Transfer the baked cauliflower rice to a serving bowl and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
485 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.7 g | 38% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2348 mg | 102% | |
| Total Carbohydrate | 49.4 g | 18% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 18.4 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 234 mg | 18% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 2881 mg | 61% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
