Cauliflower Rice with Mushrooms and Parmesan


Great way to substitute a veggie in place of a rice side. The sauteed mushrooms and Parmesan really give the slightly firm cauliflower the punch of flavor it needs. Inspired by Dr. Mark Hyman's cauliflower rice recipe, but I put my own spin on it.

Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins
4 servings


  • ½ head cauliflower, cut into chunks

  • 2 tablespoons butter

  • 1 cup sliced fresh mushrooms

  • 2 tablespoons olive oil

  • ½ onion, diced

  • ½ teaspoon garlic salt

  • 1 pinch ground black pepper

  • ¼ cup grated Parmesan cheese


  1. Place cauliflower chunks in a food processor in batches and process into rice-sized pieces.

  2. Melt butter in a small frying pan over medium-high heat. Saute mushrooms until softened and browned, about 5 minutes. Set aside.

  3. Warm olive oil in a large frying pan over medium-high heat and saute onion until translucent, about 2 minutes. Add cauliflower 'rice', garlic salt, and pepper; saute for about 8 minutes. Add sauteed mushrooms and Parmesan cheese; stir until mushrooms and cheese are warmed through. Serve warm.

Nutrition Facts (per serving)

166 Calories
14g Fat
8g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 166
% Daily Value *
Total Fat 14g 18%
Saturated Fat 6g 28%
Cholesterol 20mg 7%
Sodium 368mg 16%
Total Carbohydrate 8g 3%
Dietary Fiber 3g 9%
Total Sugars 3g
Protein 4g
Vitamin C 36mg 180%
Calcium 82mg 6%
Iron 1mg 3%
Potassium 327mg 7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.