Cauliflower Rice Bowl

Experience a vibrant and nutritious meal with this Cauliflower Rice Bowl. This low-carb dish combines finely riced cauliflower with seasoned lean protein and a rainbow of fresh vegetables, creating a satisfying and healthy dinner that is ready in just 30 minutes. It is an excellent choice for anyone looking for a gluten-free and dairy-free friendly option without sacrificing flavor.

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Whether you are looking for a post-workout refuel or a colorful weeknight dinner, this bowl delivers a balance of textures and savory seasonings. The combination of smoked paprika and garlic powder on the protein pairs beautifully with the crisp-tender broccoli and creamy avocado.

Ingredients

• Cauliflower Rice: 1 large head cauliflower (about 700 g), riced; 1 tbsp olive oil; 1/4 tsp salt; 1/4 tsp black pepper.
• Protein: 400 g boneless, skinless chicken breast or thighs, cut into bite-size pieces (or tofu); 1 tbsp olive oil; 1/2 tsp smoked paprika; 1/2 tsp garlic powder; 1/2 tsp salt; 1/4 tsp black pepper.
• Vegetables & Toppings: 1 red bell pepper, diced; 1 cup broccoli florets; 1 cup cherry tomatoes, halved; 1 avocado, sliced; 2 tbsp fresh cilantro or parsley, chopped; 1/4 cup feta cheese, crumbled (optional).
• Optional Sauce: 2 tbsp plain Greek yogurt; 1 tbsp lemon juice; 1 tsp tahini; salt and pepper to taste.

Instructions

Step 1: Rice the Cauliflower

Remove leaves and stem from cauliflower, chop into florets, and pulse in a food processor until rice-sized.

Step 2: Cook the Base

Heat 1 tbsp olive oil in a large skillet over medium heat. Add riced cauliflower, season with salt and pepper, and sauté for 5–7 minutes until just tender. Set aside and keep warm.

Step 3: Season the Protein

In a separate bowl, toss chicken pieces (or tofu) with 1 tbsp olive oil, smoked paprika, garlic powder, salt, and pepper.

Step 4: Sear the Protein

Heat a nonstick skillet over medium-high heat. Add the seasoned chicken and cook for 6–8 minutes, stirring occasionally, until golden and cooked through. Remove from heat.

Step 5: Sauté the Veggies

In the same skillet, quickly sauté bell pepper and broccoli for 3–4 minutes until just tender but still crisp.

Step 6: Assemble

Divide cauliflower rice among four bowls. Top with chicken, sautéed vegetables, cherry tomatoes, avocado slices, and fresh herbs.

Step 7: Final Flourish

Drizzle with optional yogurt-tahini sauce and sprinkle with feta cheese if desired. Serve immediately.

Zusatztipps für die Zubereitung

To achieve the perfect texture, use a food processor or a box grater to create the cauliflower rice. Ensure you do not overcook the cauliflower in the skillet so it retains a slight bite. Always check ingredient labels for hidden allergens, especially if you are sensitive to dairy or sesame.

Varianten und Anpassungen

This recipe is highly adaptable. You can substitute the chicken with shrimp, beef strips, or tofu for a vegetarian variation. For more color and nutrients, consider adding other vegetables such as zucchini, snap peas, or shredded carrots during the sautéing process.

Serviervorschläge

For an extra burst of flavor, finish the bowl with a fresh squeeze of lime or a sprinkle of toasted seeds. If you prefer a different profile, the yogurt-tahini sauce can be replaced with your favorite vinaigrette or a dash of hot sauce for some heat.

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Enjoy this delicious and wholesome Cauliflower Rice Bowl as a lunch or dinner. It provides all the satisfaction of a traditional grain bowl with a lighter, vegetable-forward approach that will leave you feeling energized and nourished.

Recipe FAQs

→ Is cauliflower rice actually rice?

No, cauliflower rice is simply cauliflower that has been chopped into rice-sized pieces using a food processor or box grater. It's a popular low-carb alternative to traditional rice that has a similar texture when cooked.

→ Can I make this vegetarian?

Absolutely. Substitute the chicken with firm tofu, tempeh, or chickpeas. The seasoning blend works well with plant-based proteins, and you'll maintain the protein content while keeping the dish completely vegetarian.

→ How long does cauliflower rice last?

Cooked cauliflower rice stays fresh in the refrigerator for 3-5 days when stored in an airtight container. It reheats well in the microwave or a quick skillet toss. You can also freeze uncooked riced cauliflower for up to 3 months.

→ What vegetables work best in this bowl?

Bell peppers, broccoli, and cherry tomatoes provide excellent color and texture. Other great options include zucchini, snap peas, shredded carrots, edamame, or roasted sweet potato cubes. Choose vegetables that hold their shape when lightly cooked.

→ Can I prepare this in advance?

Yes, this bowl is perfect for meal prep. Cook the components separately and store in containers. Reheat the cauliflower rice and protein, then add fresh vegetables and toppings just before serving. The flavors often develop even better after a day.

→ What protein alternatives can I use?

Beyond chicken, try shrimp, beef strips, pork tenderloin, or salmon. For plant-based options, tofu, tempeh, chickpeas, or lentils work beautifully. Adjust cooking times accordingly based on your protein choice.