Make a healthy carb alternative even healthier with this Italian-inspired Zucchini Cauliflower Rice!
I turn to rice as my side dish more times than I care to admit. Sometimes, I feel it’s a tad boring. Other times, I fret over its healthfulness (or lack thereof). That’s why I’m trying to incorporate cauliflower rice more and more into my diet.
Cauliflower may not be the most exciting vegetable, but just like rice, there are ways to spruce it up. In the past, I’ve turned to cilantro and lime for variety or an assortment of herbs. For this particular recipe, fresh basil, lemon zest, minced garlic, and a generous sprinkle of Parmesan give this “rice” an Italian-inspired flavor.
Another noteworthy ingredient is zucchini. It adds some additional color to the dish, as well as some extra fiber and nutrients. It’s certainly a welcomed add-in and doesn’t affect the carb count too much. After all, zucchini has already revolutionized my pasta dishes with its “zoodles” (zucchini noodles). So, I figured that I might as well add it to my cauliflower rice. I’m glad I did!
Is Zucchini Cauliflower Rice Healthy?
Cauliflower is an excellent alternative to rice for being low in calories and carbs and high in nutrients like vitamin C and potassium. Besides the cheese, everything in this recipe is natural and minimally processed. Not to mention the healthy nutrients that come from the zucchini, including vitamins A and B6. However, those who are vegan, lactose intolerant, or following a strict Paleo diet may want to remove the Parmesan cheese from the recipe. Alternatively, you can use a plant-based “Parmesan” or nutritional yeast.
Why You Will Love This Recipe
Well, not only is it a delicious low-carb option for rice, but it’s also so versatile! You can serve it as a light lunch or make it a little more substantial by adding in a handful of chickpeas or beans. It can even be used as a base for a tasty bowl! Simply top with grilled chicken, roasted red peppers, pine nuts, and perhaps a drizzle of pesto. This zucchini cauliflower rice also keeps and packs well, making it a great option for workday lunches.
And feel free to tweak it any way you like! Go ahead and add some chopped olives, sliced sun-dried tomatoes, toasted almonds, peas—the possibilities are endless!
How To Make Ahead And Store
You can either buy pre-riced cauliflower or rice the cauliflower yourself the night before. Once cooked, let the zucchini cauliflower rice cool completely, then store it in an airtight container in the fridge for up to 4 days. To keep it around longer, put the rice into an airtight container or freezer-safe bag, then store it in the freezer for up to 3 months. To reheat, let it thaw in the fridge, then warm it in the microwave or a skillet on the stove.
Serving suggestions
This zucchini cauliflower rice is the perfect low-carb alternative to traditional rice and pairs wonderfully with a variety of Italian-inspired dishes. For a protein-packed meal, serve it alongside Baked Lemon Chicken for a bright and zesty combo. Or keep Italian with this Veal Parmesan. But if you’re more in a fish mood, Parmesan-Crusted Salmon is a good option. And if you’re craving comfort food, pair it with Instant-Pot Meatballs. Don’t forget to pour some of its sauce over the rice!
Ingredients
- 2 tablespoons olive oil
- 1 small onion finely diced
- 2 cloves garlic crushed
- 2 large zucchini (about 2 cups when sliced)
- 2 cups raw cauliflower rice
- 1 tablespoon lemon zest
- Salt and pepper
- 1/4 cup Parmesan cheese shredded
- 1 Small bunch of fresh basil
Instructions
- Heat a nonstick pan over medium heat, then sauté the diced onions, crushed garlic, and sliced zucchini for 5-8 minutes.
- Add the cauliflower rice, lemon zest, salt, and pepper, and sauté for another 8-10 minutes.
- Sprinkle the Parmesan over the top scatter on the fresh basil leaves and serve.
Tips & Notes:
- Pre-riced cauliflower should be available at your local grocery store and is a convenient option if you’re short on time (or blenders).
- Look for cauliflower that is blemish-free, with bright green leaves.
- If you don’t have a blender, grate the cauliflower the same way you would grate a cheese.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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