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Vegetarian Cauliflower Rice Skillet Meal

May 14, 2018 by Dara 3 Comments

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There is so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception. 246 calories and 5 Weight Watchers Freestyle SP

There’s so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception. 246 calories and 5 Weight Watchers Freestyle SP
There is so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception. 246 calories and 5 Weight Watchers Freestyle SP

Vegetarian Cauliflower Rice Skillet Meal Recipe

Cauliflower rice skillet meals are one of the easiest and healthiest weeknight meals you can make! Really, one-pot meals in any form are lifesavers when you don’t want to be face with a pile of pots and pans after dinner. And you can usually get away with a pretty simple ingredients list for cauliflower rice meals, such as my favorite fried “rice”.

This cauliflower rice recipe takes all of the flavors of my favorite vegetarian pasta dish and turns it into a lighter option. If you are following a low carb or keto diet, swap out the chickpeas and replace them with sautéed chicken, beef or pork. This chickpea version, however, is fantastic if you’re looking for a vegetarian option with a hit of protein.

Cauliflower rice recipes are a great way to lighten things up for weeknight meals. This Vegetarian Cauliflower Rice Skillet Meal takes less than 30 minutes to cook. 246 calories and 5 Weight Watchers Freestyle SP

How to make this cauliflower rice skillet meal:

  • Be sure to use an oven-proof nonstick (affiliate) or cast iron skillet (affiliate), since you’ll be popping it under the broiler in the last step.
  • Start by sautéeing the onions and mushrooms in a bit of olive oil until starting to brown. Next, stir in the garlic, oregano, red pepper flakes and salt, and cook for another minute.
  • Next, in goes the cauliflower rice, your favorite marinara sauce, and the sliced zucchini. This will take a good 5 minutes to cook, stirring occasionally, for the cauliflower rice and zucchini to become tender. Stir in the chickpeas and parsley.
  • Using a wooden spoon or rubber spatula, spread the mixture evenly in the skillet, top with Parmesan cheese and pop under the broiler to brown the cheese lightly. No more than a minute, otherwise the cheese will burn!

Chickpeas, tomato sauce and cauliflower rice in skillet.

How many net carbs are in a cup of cauliflower rice?

  • One cup of cauliflower rice contains about 2.8 grams of net carbs, compared with 41.3 grams of net carbs for an equal portion of cooked brown rice, which makes it a fantastic alternative for those following keto, low carb or paleo diets.*
  • If you’re looking at calories, the comparison is 25 calories for cauliflower rice vs. 216 calories for cooked brown rice.

Can you buy cauliflower rice?

  • Yes! With the popularity of cauliflower rice, you’d be hard-pressed to find a grocery store that didn’t sell at least one brand of cauliflower rice in their frozen food section.
  • Some stores, such as Trader Joe’s, sell fresh cauliflower rice in bags. They can be found in the produce section, typically near the bags of cauliflower florets.
  • If you prefer to make cauliflower rice from scratch, follow the instructions in this post.

This 30 minute meal is an easy and healthy way to pack in a ton of veggies. All of the flavors of your favorite vegetarian pasta, swapped out with cauliflower rice. 246 calories and 5 Weight Watchers Freestyle SP

Other cauliflower rice recipes:

Shrimp Cauliflower Fried Rice Recipe {Cookin’ Canuck}
Sautéed Cauliflower Rice with Caramelized Onions & Spinach {Cookin’ Canuck}
Low Carb Antipasto Cauliflower Rice Salad {Sugar-Free Mom}
Slow Cooker Peruvian Pulled Pork Cauliflower Rice Bowls {Cupcakes & Kale Chips}

There is so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception. 246 calories and 5 Weight Watchers Freestyle SP

Vegetarian Cauliflower Rice Skillet Meal

There's so much goodness in this easy Vegetarian Cauliflower Rice Skillet Meal! One-pot dinners are lifesavers on busy weeknights and this one is no exception. 246 calories and 5 Weight Watchers Freestyle SP
Print Pin Rate
Course: Entrees
Cuisine: American
Keyword: Gluten Free, Healthy Dinner Recipes
Prep Time: 12 minutes
Cook Time: 12 minutes
Total Time: 24 minutes
Servings: 4 Servings
Calories: 245.8kcal
Author: Dara Michalski | Cookin' Canuck

Ingredients

  • 2 teaspoons olive oil
  • 1 medium yellow onion chopped
  • 8 ounces crimini mushrooms sliced
  • 3 garlic cloves minced
  • ¾ teaspoons dried oregano
  • ¼ teaspoon red pepper flakes
  • 1/8 teaspoon kosher salt
  • 3 cups cauliflower rice
  • 1 cup thinly slice half-circles zucchini
  • 2 cups favorite marinara sauce
  • 1 14 ounce can of chickpeas, drained & rinsed
  • ¼ cup minced flat-leaf parsley
  • 1/4 cup finely grated Parmesan cheese

Instructions

  • Preheat the broiler.
  • Heat the olive oil in a large nonstick or cast iron skillet, set over medium-high heat.
  • Add the onion and mushrooms. Cook, stirring occasionally, until the vegetables are tender and starting to brown, 5 to 6 minutes.
  • Add the garlic, oregano, red pepper flakes and salt. Cook for 1 minute.
  • Stir in the cauliflower rice, zucchini and marinara sauce. Cook, stirring occasionally, until the cauliflower rice and zucchini are tender, about 5 minutes.
  • Stir in the chickpeas and parsley.
  • Spread the cauliflower rice mixture into an even layer in the skillet. Top with the Parmesan cheese.
  • Place the skillet under the broiler until the cheese is melted, about 1 minutes. Serve.

Notes

Weight Watchers Points: 5 (Freestyle SmartPoints), 6 (Points+)

Nutrition

Serving: 1.5Cups | Calories: 245.8kcal | Carbohydrates: 36.2g | Protein: 13.5g | Fat: 7.1g | Saturated Fat: 1.7g | Cholesterol: 4.9mg | Sodium: 612.7mg | Fiber: 10.5g | Sugar: 12.8g
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

*The net carb and calorie comparisons are referenced from SELFNutritionData.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

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Filed Under: 30 Minute Meals, Entrees, Gluten Free, Healthy Dinner Recipes, Vegetarian Recipes Tagged With: cauliflower, cauliflower rice, chickpeas, clean eating, healthy, recipe, skillet, zucchini

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Comments

  1. Edwina | Cooking says

    May 14, 2018 at 11:02 pm

    This looks perfect. So healthy and yummy with that cheese on top. I’m going to make it really soon. I love all the ways to use cauliflower rice. I can’t remember how I lived without it previously!

    Reply
  2. Melissa says

    Jul 16, 2019 at 4:50 pm

    I add precooked chicken breast diced…it makes an amazing meal!

    Reply
    • Dara says

      Jul 16, 2019 at 6:02 pm

      That’s great to hear, Melissa!

      Reply

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I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes, as well as healthy lifestyle tips. My cooking motto is that healthy eating never needs to be boring!
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