Using ground cauliflower instead of rice has fewer calories and is low in carbs. Cauliflower is packed with fiber, potassium, vitamin C, and other nutrients. This easy weeknight dinner packs a flavorful jolt without any meat or, if you prefer, add freshly cooked ground beef.

Mexican cauliflower rice bowl


Serves 4

  • 1 head of cauliflower, chopped into small florets
  • 1 medium onion, diced finely
  • 2 tablespoons olive oil
  • 2 garlic cloves, chopped
  • 2 tablespoons tomato paste
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon sea salt
  • 1/4 cup water
  • 1 can of black beans, chick peas, or kidney beans
  • 1 1/2 cups grape tomatoes, halved
  • Optional: two tablespoons salsa
  • Green onions, thinly chopped
  • Avocado, halved and diced


  1. Chop cauliflower into small florets and add to food processor until finely chopped resembling rice. Scrape the sides of the food processor with a spoon until all florets are minced. Let sit.
  2. Dice onion and garlic.
  3. Heat a large skillet to a medium temperature. Add olive oil, onion, and garlic. Stir often until onion and garlic brown slightly.
  4. Reduce skillet to low temperature. Add cauliflower rice and blend well with onions and garlic.
  5. Add tomato paste, chili powder, cumin, cayenne pepper, and sea salt. Stir until well combined.
  6. Add about 1/4 cup water to reduce thickness of rice and add salsa if desired.
  7. Add beans and tomatoes. Stir well.
  8. Divide Mexican cauliflower rice into bowls and top with green onions and diced avocado.
  9. Serve immediately.

This recipe is approved by Judith Siebart, a WVU Medicine dietitian.

Are you interested in one-on-one nutrition counseling? Call 855-WVU-CARE to learn more or schedule an appointment.