Published May 18, 2018

10 delicious cauliflower rice recipes that you’ll want to try ASAP

How to use healthy cauliflower rice to make simple, gluten-free, Paleo versions of pizza, sushi, burrito bowls, calzones, rice pudding, and more.

10 delicious cauliflower rice recipes that you’ll want to try ASAP

How to use healthy cauliflower rice to make simple, gluten-free, Paleo versions of pizza, sushi, burrito bowls, calzones, rice pudding, and more.

Published May 18, 2018

Written by

Willa Tellekson-Flash

Photo: A Tasty Love Story

Published May 18, 2018

Written by

Willa Tellekson-Flash

If by now you’ve mastered the art of the zoodle (AKA zucchini noodle), with a fridge filled with spiralized veggies and healthified pad Thai to show for it, we’ve got a new, OMG-this-is-brilliant veggie swap for you: cauliflower rice.

Cauliflower tastes delicious when roasted whole, grilled as a steak, or mashed like potatoes, but the cruciferous and protein-packed vegetable (11 grams per head!) really wins style points when it’s chopped up into tiny nutritious morsels.

Cauli rice is amazing for turning your favorite dishes into gluten-free, low-carb versions

That’s because cauli rice is incredibly versatile when it comes to turning your favorite dishes into gluten-free, low-carb versions; substitute it for rice in burrito bowls and sushi, turn it into gluten-free crusts for pizza or quiche, even use it to whip up rice-free pudding. With this super-swap, you can sneak an extra serving of veggies into just about anything.

Even better? It’s ridiculously simple to make yourself. Simply chop up a head of cauliflower into florets and pulse it in a food processor until you have a fine, rice-like consistency. And if you’ve got no time to prep it yourself after a post-work sweat session, you’re in luck: The faux-rice is becoming so popular that some supermarkets are starting to sell it pre-chopped.

Originally posted February 16, 2016, updated May 18, 2018.

Ready to try it? Keep reading for 10 easy recipes that use cauliflower rice in your favorite foods.

1. Cauliflower Crust Pizza

Pizza lovers, rejoice. Riced cauliflower, almond flour, and eggs combine to make a lighter, gluten-free version of the classic pizza crust. Love and Lemon‘s Jeanine tops her nutritious pie with kale pesto, eggs, tomato, mozzarella, and basil, but you can get creative with your favorite toppings. And while it won’t taste exactly like the slices from your favorite Italian joint, it will definitely hit the spot.

2. Quick Cauliflower Risotto

Risotto gets a veggified makeover, with arborio subbed out in favor of cauliflower rice. “Add in wine, asparagus, and a little cheese and you’ve just made a killer fake-out risotto,” writes Tieghan Gerard of Half Baked Harvest. If you’re looking for a vegan version, swap nutritional yeast for the Parmesan—but don’t skip out on her super-delish Cilantro-Basil Hemp Seed Pesto, which is Gerard’s favorite part of the whole dish.

3. Cauliflower Rice Maki Rolls

Just when you thought sushi couldn’t get any better, A Tasty Love Story‘s Josephine figures out how to take it up a healthy notch. Her secret? A bit of cream cheese gives the cauliflower a sticky rice consistency, while rice vinegar helps maintain the flavor profile.

4. Vegetable Burrito Bowls

Subbing cauliflower rice for the classic brown or white rice does not make this healthified meal any less filling. The bowls get “a hearty twist with the addition of black beans and a sprinkling of cilantro,” writes Ashley of Blissful Basil, who also adds sautéed peppers and onions for flavor and tops them off with a tasty homemade vegan sour cream. Take that, Chipotle.

5. Cauliflower Crust Veggie Quiche

As beloved as buttery, flaky quiche crust is, it can feel like you’re serving up your healthy ingredients in croissants. This dish gets its healthy-swap inspiration from cauliflower crust pizza. Packed with zucchini, pepper, onion, broccoli, and mushrooms, the brunch staple is not lacking in flavor or nutrient-dense veggies.

6. Cauliflower Fried Rice

Alissa of Connoisseurus Veg proves that cauliflower rice is not a tasteless “diet food.” This healthy version of the Chinese takeout staple is just as flavorful and filling, with carrots, snow peas, and scallions. A sprinkling of cashews on top add crunch and a dose of healthy fats, too. Finally, you can toss that takeout menu.

7. Roasted Sweet Potato and Cauliflower Rice Collard Wraps

Vitamin-rich sweet potatoes, antioxidant-packed collard greens, and fibrous cauliflower rice… these wraps can barely contain all of those nutrients (seriously, grab a napkin). And Roasted Root‘s Julia wants you to get creative. “You can get all sorts of frisky with collard wraps, incorporating your favorite rice, veggies, shoot—even beans, why the heck not?—and spreads/sauces.” Need some extra protein? Add in scrambled eggs or grilled chicken. Consider tomorrow’s lunch, done.

8. Cheese Mushroom and Spinach Cauliflower Crust Calzone

If there was a cauliflower rice Iron Chef, it would be The Iron You’s Mike

If we could anoint a cauliflower rice Iron Chef, it would be Mike Brosio of The Iron You. You name it, he’s figured out how to cauli-rice it. Take the classic calzone: Here, the equivalent of a bread hug becomes veggie paradise; cheesy and stuffed with crimini mushrooms and spinach, we’ll take this nutritious version of the comfort food over the original any day.

9. Cauliflower Rice Lettuce Cups

Veggie and the Beast‘s Katie loves cauliflower rice. Why? “It adds volume, texture, and nutrients to meals.” She puts the miracle grain-replacement to use in this veggie-ful recipe, and tops it off with a delicious sriracha peanut sauce (don’t you love when protein and healthy fats couple up?). Plus, the bibb lettuce makes for an edible, Instagram-worthy bowl.

10. Cauliflower Rice Pudding

This dessert is a sweet and serious crowd-pleaser: It’s perfect for anyone who is gluten-, sugar-, or dairy-free, not to mention Paleo. And Cookies to Kale‘s Synthia promises your less-health conscious friends won’t have any idea that the main ingredient is a veggie.

Hungry for more? Well+Good readers love this bread-free cauliflower grilled cheese, too. And these three food swaps will make your week way healthier.

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

Got it, you've been added to our email list.

Food Nutrition

Published Feb 21, 2025

PSA: Walmart’s Stock of Protein-Rich Snacks Is Major—Here Are an RD’s Favorites

Published Feb 21, 2025

Written by

Helen Sidebotham

Photo: Stocksy/valbar STUDIO Barcelona

Published Feb 21, 2025

Written by

Helen Sidebotham

Tinned fish! Cottage cheese! Colostrum smoothies! Eating protein is very *in* right now (just peep its nine billion views on TikTok)—but unlike the original Paleo eaters, most of our hunting and gathering is taking place in the grocery aisles. The issue: Sifting through the ever-growing array to find high-quality, healthful options requires some skill (and some patience).

That’s why we tapped registered dietitian Amy Shapiro, MS, RD, CDN for a little navigational help. For starters, here’s a quick refresher on the super nutrient that’s taken center stage: “Protein plays a vital role in overall health, including hormone and immune function, making it a crucial part of any balanced diet,” Shapiro says. “Short-term benefits include improved satiety, blood-sugar control, mental clarity, and muscle recovery after exercise. Long-term, a protein-rich diet can support muscle retention [and] bone health, boost immunity, support hair and skin integrity, and [support] weight management by helping preserve lean body mass.”

According to Shapiro, it’s the more recent focus on fitness, weight management, and muscle maintenance that has given protein its current spotlight. “Many people are looking for ways to feel fuller for longer, maintain lean muscle, balance blood sugar, increase metabolism, and fuel active lifestyles—making protein-rich foods a top priority," she says.

Okay, now back to the grocery aisles: Not all protein products are created equally, Shapiro warns, so she recommends scanning ingredient labels for artificial additives and unnecessary fillers. Her general rule of thumb? “Look for products with five to 10 grams of protein per serving [and] ideally more protein than sugar.” (Minimal added sugar is best, she says.) “[Opt for] high-quality protein sources like whey, casein, plant-based proteins, or collagen.”

Getting hungry yet? You can find tons of top-notch, budget-friendly protein products at Walmart, and Shapiro has rounded up her favorites to make your next grocery haul a bit less stressful. Check them out, fill your cart, and get snacking.

RD-Approved High-Protein Snacks from Walmart

Quest Tortilla-Style Protein Chips — $3

Chips-and-salsa connoisseurs, rejoice: These crunchy bites deliver all the same zesty flavor with way more protein (like, 20 grams worth) and fewer carbs (only three grams) than your average bag. “Perfect for a high-protein, low-carb diet,” Shapiro says.

The Good Bean Sea Salt Crunchy Chickpeas — $10

For another salty, on-the-go option, Shapiro recommends crunchy chickpeas. She loves that these are plant-based, contain minimal processed ingredients, and come with a solid serving of fiber alongside their six grams of protein.

The Only Bean Crunchy Roasted Edamame Beans (3-Pack) — $12

“This is a plant-based complete protein with minimal ingredients and no added color,” Shapiro says. “It’s savory and crunchy—a whole food option.” Enjoy the sea salt, sriracha, or buffalo flavors by the handful, or sprinkle them on a salad for a little extra spice.

Built Bar Puff Protein and Collagen Bar (4-Pack) — $9

This soft, brownie-batter-flavored bar is made with collagen, which Shapiro says can help with joint and skin health, plus 17 grams of protein. “I like that this is sweetened with sugar, but not too much, and the protein outweighs the sugar.” Close your eyes as you take a bite—it’s just like licking the spatula.

RXBAR Nut Butter and Oat Gluten-Free Chewy Bars (5-Pack) — $9

For an energy boost, Shapiro recommends these honey-cinnamon-PB (the ultimate triple threat?) bars. “Although there is more sugar than protein here, it still has 10 grams of protein, is made with whole food ingredients like nuts and oats, has no artificial colors or sweeteners, and contains four grams of fiber.”

P3 Chocolate Nut Clusters, Turkey, and Cheddar Cheese Protein Snack Pack — $2

While Shapiro’s all for high-quality protein bars and chips (when they’re made with the right ingredients, of course), she seeks out whole-food ingredients over processed ones whenever she can. This low-sugar, high-protein snack fits the bill with a satisfying blend of crunchy, savory, and sweet.

Chobani 15G Protein Greek Yogurt Drink — $2

Prefer to sip your nutrients? This yogurt drink, which is made with probiotics and packed with protein to help with gut and muscle health, checks Shapiro's boxes. (Psst: You can find it in flavors like mango, peach, and strawberry banana if tropical punch isn't your thing.)

Owyn Protein Shake (4-Pack) — $7

Shapiro calls this “a convenient shake with a great protein-to-calorie ratio, perfect for meal replacement or post-workout recovery and easy to consume on the go.” Try it in dark chocolate, chocolate, or vanilla.

Wilde Buffalo-Style Protein Chips — $6

These chips are made with whole-food sources like chicken breasts (yes, seriously), egg whites, and bone broth—plus no artificial colors or added sugars—for 10 grams of high-quality protein, Shapiro says.

Jack Links Teriyaki Beef Jerky — $4

Real talk: Jerky can be polarizing—but Shapiro says it’s a great way to get your protein fill (this one packs 11 grams per serving) with limited ingredients and more protein than added sugar. Trust her and try it.

Mighty Sparks Chicken Snack Sticks — $6

“These are high-protein, low-calorie snacks with no added nitrates that provide clean protein without any fillers,” Shapiro says. “Even have two to meet your needs!” The sweet-and-spicy sticks are easy to eat anywhere—so stash a few in your bag and bring protein wherever you go.

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

Got it, you've been added to our email list.

Food Nutrition

Published Feb 21, 2025

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

Published Feb 21, 2025

Written by

Emily Ziemski

Photo: Getty

Published Feb 21, 2025

Written by

Emily Ziemski

TikTok is full of microtrends, especially when it comes to food. Eating a whole cucumber, making protein Diet Coke; remember the baked feta pasta? The list is endless and frankly, can be a bit silly. The latest: Creators shoving a whole handful of spinach into their mouths, citing a “max nutritional benefit boost” by doing so.

Searching for videos about eating a handful of spinach yields hundreds of people looking vaguely uncomfortable while trying to chew and swallow, well, a whole handful of raw, unseasoned spinach. Of course, I have questions. Is this the cinnamon challenge but with vegetables? Do you hate joy? And, the most important, is this *actually* the best way to get nutritional benefits from spinach?

What is this trend, exactly?

Cropping up in feeds in early February, the TikTok videos hinge on two key factors: The spinach has to be raw, and you have to eat it first thing in the morning. One handful seems to do the trick for most, and it appears that nothing else is consumed alongside the spinach. Just a whole bunch of raw spinach. That’s it. That’s the tweet.

Surely, it would be easier to incorporate it into the smoothie you’re already planning to have, or the omelet you just made, but here we are.

Why are people doing this?

According to these videos, besides kicking off your day with multiple vitamins, iron, and potassium, some claim it can also “curb carb and sugar cravings” while others assert that doing this every morning helps “train your tastebuds for the day.”

For me, this feels like it’s veering into the 90s and early aughts culture of “no pain no gain,” a mindset that had us doing things like scrubbing our faces with apricot shells every night, and only eating cabbage soup for every meal.

Not to say those things aren’t great in moderation (gentle exfoliation is wonderful for the skin, and cabbage is a great, nutritionally dense vegetable), but banking your health on one, singular thing isn’t a great road to success. “I think that spinach is obviously a very nutritious food, but it doesn’t contain the full spectrum of vitamins and minerals that one needs daily,” says Christina Manian, RDN, a sustainable food systems professional. “In terms of claims that doing this first thing in the morning hacks your body’s cravings for the rest of the day, I’m not sure whether that’s true.”

So, what’s the actual science behind this trend?

Realistically, there’s just not a lot of science that backs up these claims of tastebud training and curbed hunger. Research done by the University of Buffalo on bitter foods showed that when feeding bitter foods (like leafy greens) to rats, a protein-based salivary compound that was activated when eating something bitter could be trained to increase over time.

Basically, the press release stated that when that protein was activated, “the bitter tastes like water.” So, the rats could eat more of the bitter foods without minding the taste. It is important to note that studies done in mice and rats don’t translate well to human consequences, as our physiological differences, like hormonal makeup and immune systems, vary too much from these lab mice/rat studies to be able to draw any definite conclusions. In fact, human-based studies show that denying food cravings can actually lead to increased appetites, and even bingeing behaviors.

However, it’s not all bad news. There is a lot of info that shows food sequencing—starting each meal by eating vegetables, then protein, then everything else—*does* indeed help with hunger cues, satiety, and better blood sugar control. “I often enjoy spinach in the morning (usually cooked with tofu or eggs and whole grain toast) but don’t feel called to eat it raw as the very first thing I put into my body,” says Manian.

Should you do this trend?

There’s truly no harm (except maybe a minor choking hazard?) in trying this trend. “Considering how most Americans aren't eating enough veggies, I'll count this as a win,” says Lauren Manaker, RDN, a women’s nutrition expert and consultant. “They are still getting fiber and plant compounds when they eat it by the handful.”

If you’re like me, and seeing a new internet trend makes you feel like the oldest, crankiest person on planet earth, take solace in knowing that dietitians believe adding spinach to any part of your daily meal plan is a total win. “Overall, eating raw spinach is an excellent practice, as is eating cooked spinach,” says Manian. “I think if [people] are doing this any time of the day, that’s fantastic, and if they feel inclined to eat spinach in the morning, then that's also wonderful.”

Sign Up for Our Daily Newsletter

Get all the latest in wellness, trends, food, fitness, beauty, and more delivered right to your inbox.

Got it, you've been added to our email list.

All Stories

Health

I Tried AG1’s Greens Powder To See if It’s Worth the Hype—Here’s My Honest Review

My thoughts after a few weeks of adding the popular, pricey supplement to my morning routine.

by Kaitlin Ahern

on Feb 21

Food

Nutrition

PSA: Walmart’s Stock of Protein-Rich Snacks Is Major—Here Are an RD’s Favorites

by Helen Sidebotham

on Feb 21

woman enjoying high-protein snacks from walmart in her kitchen

Shopping

Valentine’s Day May Be Over, But You Can Still Get Down by Saving 50% on Lelo Toys

It might be cold outside, but inside? It's heatin' up.

by Jamey Powell

on Feb 21

Food

Nutrition

Why Are People Suddenly Eating Handfuls of Spinach Straight From the Fridge?

TL;DR: You don’t have to eat raw spinach out of the container like a raccoon to get the nutritional benefits.

by Emily Ziemski

on Feb 21

Girl in leggings and green shirt holding colander of washed spinach with hands visible, top view.

Shopping

I Tried a Tickle-Me-G-Spot Vibrator and All I Have To Say Is, “Again, Do It Again”

Sex and the City 'Rabbit' fans, this one's for you.

by Gabrielle Kassel

on Feb 21