Best Vegan Gluten Free Riced Cauliflower Recipes to Try

Riced cauliflower has taken the culinary world by storm, especially for those seeking healthy, versatile, and diet-friendly alternatives to traditional grains. If you’re vegan and gluten-free, finding recipes that fit both criteria while staying delicious can be a challenge.

Luckily, riced cauliflower is a game-changer! Its light texture and mild flavor make it the perfect base for countless dishes—from hearty bowls to vibrant salads and comforting stir-fries.

In today’s post, we’ll explore some of the best vegan, gluten-free riced cauliflower recipes that are easy to make and packed with nutrients. Whether you’re looking for a quick weeknight meal or a creative side dish, these recipes will inspire your kitchen adventures and keep your meals exciting and wholesome.

Why You’ll Love This Recipe

Riced cauliflower is a low-carb, nutrient-dense alternative to rice and other grains, making it ideal for a vegan and gluten-free lifestyle. It cooks quickly, absorbs flavors beautifully, and adds a subtle crunch or softness depending on preparation.

Best of all, these recipes are highly adaptable. You can customize them with your favorite veggies, spices, and proteins like tofu or tempeh to suit your taste and dietary needs.

Plus, they’re perfect for meal prep—easy to store and reheat without losing texture or flavor. These dishes are not just healthy but also indulgently flavorful, proving you don’t have to compromise taste to eat clean.

Ingredients

• 4 cups riced cauliflower (fresh or frozen, thawed)
• 1 tablespoon olive oil or avocado oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 cup mixed vegetables (e.g., bell peppers, peas, carrots)
• 1/2 teaspoon turmeric (optional for color and flavor)
• 1/2 teaspoon cumin
• Salt and pepper, to taste
• 1/4 cup chopped fresh cilantro
• 1 cup cooked chickpeas or other legumes for protein
• 2 tablespoons tamari (gluten-free soy sauce)
• Juice of 1 lime
• Optional toppings: sliced avocado, toasted pumpkin seeds, chopped green onions

Equipment

• Large skillet or wok
• Cutting board and sharp knife
• Measuring spoons and cups
• Spatula or wooden spoon
• Grater or food processor (if making your own riced cauliflower)
• Bowl for mixing

Instructions

1. Prepare the riced cauliflower: If using fresh cauliflower, chop into florets and pulse in a food processor until rice-sized. If using frozen, thaw and drain excess moisture by patting with paper towels.
2. Heat the oil: In a large skillet or wok over medium heat, warm the olive oil until shimmering.
3. Sauté aromatics: Add chopped onion and minced garlic. Cook for 3-4 minutes until soft and fragrant.
4. Add vegetables: Toss in your mixed vegetables and cook for another 5 minutes, stirring occasionally until tender but still vibrant.
5. Spice it up: Sprinkle in turmeric, cumin, salt, and pepper. Stir well to coat the veggies evenly.
6. Cook the riced cauliflower: Add the cauliflower rice to the pan. Stir frequently for 5-7 minutes until it softens but doesn’t become mushy.
7. Incorporate protein and sauce: Mix in cooked chickpeas and drizzle the tamari over the mixture. Stir to combine and heat through.
8. Finish with fresh flavors: Remove from heat and stir in chopped cilantro and lime juice for a fresh, zesty touch.
9. Serve and garnish: Plate your riced cauliflower dish and add optional toppings like sliced avocado, toasted pumpkin seeds, or chopped green onions for extra texture and flavor.

Tips & Variations

“Riced cauliflower is incredibly versatile. Feel free to swap vegetables based on seasonality or preference.

Roasted sweet potatoes, sautéed mushrooms, or steamed broccoli all work beautifully.”

• For a spicy twist, add red pepper flakes or diced jalapeños during the sauté step.
• Try adding fresh herbs like basil or mint for a different flavor profile.
• Use coconut aminos instead of tamari for a slightly sweeter, soy-free alternative.
• Turn this into a Mexican-inspired bowl by adding black beans, corn, and a sprinkle of nutritional yeast.
• For a creamy texture, stir in a spoonful of tahini or vegan yogurt before serving.

Nutrition Facts

Serving Suggestions

This riced cauliflower dish makes a fantastic base or side for many meals. Serve it alongside grilled tofu or tempeh for a protein-packed dinner.

It pairs wonderfully with a fresh green salad or steamed greens like kale or spinach.

For a complete meal bowl, top with avocado slices, a sprinkle of toasted nuts or seeds, and a drizzle of tahini or your favorite vegan dressing. You can also incorporate it into wraps or lettuce cups for a light lunch option.

If you love global flavors, try our Jamaican Minced Beef Recipes (vegan versions) or add an Asian flair with a splash of Kikkoman Stir Fry Sauce Recipes.

Delicious Vegan Gluten-Free Riced Cauliflower Recipe Variations

Mediterranean Riced Cauliflower Bowl

• Ingredients: Riced cauliflower, cherry tomatoes, cucumber, kalamata olives, red onion, fresh parsley, lemon juice, olive oil, salt, and pepper.
• Instructions: Sauté riced cauliflower with garlic and onion. Toss with diced tomatoes, cucumber, olives, and parsley. Drizzle with lemon juice and olive oil.
• Serve with: Warm pita bread or enjoy as a light salad.

Thai-Inspired Riced Cauliflower Stir-Fry

• Ingredients: Riced cauliflower, shredded carrots, bell peppers, green onions, fresh basil, lime juice, tamari, garlic, and chili flakes.
• Instructions: Stir-fry garlic and veggies in oil, add riced cauliflower and tamari, cook until tender. Finish with fresh basil and lime juice.
• Serve with: Crushed peanuts and lime wedges for added crunch and zest.

Mexican Cauliflower Rice Skillet

• Ingredients: Riced cauliflower, black beans, corn, diced tomatoes, jalapeños, cumin, smoked paprika, lime juice, and cilantro.
• Instructions: Cook riced cauliflower with spices, mix in black beans, corn, and tomatoes. Simmer until heated through.
• Serve with: Sliced avocado, salsa, and a dollop of vegan sour cream.

For more creative vegan recipes, check out our Julie Marie Eats Recipes or try baking something sweet with our Magic Dough Recipe!

Conclusion

These vegan, gluten-free riced cauliflower recipes are perfect for anyone looking to enjoy wholesome, flavorful meals without the hassle of complicated ingredients or cooking techniques. Not only are they quick and easy to prepare, but they’re also incredibly nutritious and adaptable to your personal tastes.

Whether you prefer a Mediterranean flair, a spicy Thai kick, or a comforting Mexican-inspired skillet, riced cauliflower helps keep your meals light yet satisfying. Don’t be afraid to experiment with different veggies, herbs, and spices to make these recipes truly your own.

Remember, cooking is all about creativity and joy! For even more inspirational dishes, explore our other recipes like the Lump Of Coal Recipe or the sweet and fluffy Marzipan Challah Recipe.

Enjoy your culinary journey with riced cauliflower and happy cooking!

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