I am always on the lookout for ways to incorporate more vegetables into our diet. Sometimes I really have to be sneaky. For my family, one of the most straightforward sneaky attempts I’ve made yet is making a great gluten free faux rice! This gluten free rice recipe is made entirely from vegetables, a little olive oil and spices. It is a simple recipe that makes a delicious side dish to complete any meal. I laid it in front of my family and they loved it. It’s a great way to add more vegetables into a diet, and also eliminate gluten and simple carbohydrates. It is diabetic friendly and a great substitute for a rice side dish.
Gluten Free Cauliflower Rice Ingredients
- 1 head cauliflower
- 1 bundle green onions
- A few handfuls shredded carrots- approximately 2-3 shredded medium carrots
- pure Olive oil or coconut oil
- McCormick’s California style Garlic pepper
International alternative ingredients to McCormicks Garlic Pepper:
- 1-2 cloves minced garlic
- 1/4 diced red bell pepper
- 1-2 favorite gluten free sweetener
- 2 tablespoons diced onions
- Fresh or dried parsley
Spices and Living Gluten free:
In my research I’ve found that in some cases seasoning mixes contain gluten. They often use them as an anti-caking agent. So I took some time to research to see if our faux rice recipe truly is gluten free. I found a great supply of information about the relationship of gluten and spices. In the USA it is law that all spices and mixes label if they contain any of the top 8 allergens, including any wheat or gluten ingredients. They often label them as “seasonings”(wheat flour or wheat starch) or “seasonings” (contains wheat or gluten). Thankfully all of my favorite spice combinations do not contain any gluten ingredients. But if you live in Canada or other countries outside of the USA, companies are not required to label such additives.
Because of this difference based on country, I will include an alternative ingredient option for my international readers so the recipe will remain gluten free for you too! You will want to remove the McCormick’s Garlic Pepper seasoning and use my Alternative ingredients in its place.
For more information on spices containing gluten you can read more at these locations
McCormick’s Frequently Asked Questions
Prepping Cauliflower Rice Ingredients
You will want to slice green onions into small slices. Grate carrots, or buy pre-grated carrots. Our prices of carrots shot up, and oddly between the price jacking and sales, the pre-grated carrots were actually cheaper this week in our grocery store than single fresh carrots. That never happens. Very odd. So I used a few handfuls of the shredded carrots, about half of our little bag. It is probably the equivalent of 2-3 medium sized carrots. You want a good embellishment of carrots, but not so much that it takes over the dish.
For the cauliflower you will be grating it into very fine pieces. Now my hand grater has completely disappeared. I guess it is the casualty of the kids being in charge of putting dishes away. But in any case, it is gone. So I had to use my food processor. Which ended up being great as it took a lot less time. But what you want is very fine shreds/granules of cauliflower.
If you are outside of the USA and going to be using the alternative method for the seasonings, you will also want to mince 1-2 cloves of garlic, dice about 1/4-1/2 red bell pepper, and about 2 Tablespoons diced onions. Also prepare 1-2 teaspoons of your favorite gluten free sweetener. And have available some fresh parsley or 1-2 teaspoons dried parsley.
Gluten Free Cauliflower Rice Recipe Instructions:
In a large frying pan drizzle 1-2 tablespoons olive oil or coconut oil. Both are great in this recipe. Heat until warm. Add in sliced green onions and sautee for 1-2 minutes. If you are using our alternative method this is also when you will add in the garlic and onions.
Add shredded carrots and sautee for another 1-2 minutes. This is when you will add the red bell pepper if you are using the alternative method.
Add grated cauliflower, and sprinkle the entire surface lightly with sea salt.
For the USA method, you will also sprinkle the entire surface lightly with McCormicks Garlic Pepper spice mix.
For alternative method, you will add the sweetener, fresh ground black pepper and parsley.
Pan fry stirring frequently on medium heat for about 3-5 minutes. Turn heat to high. Once it sizzles, cook on high heat for about 3 minutes, stirring constantly. Put lid on pan and remove from heat. Let sit for 10 minutes.
Toss to fluff. Add more sea salt to taste if you prefer a saltier flavor. Serve with your favorite gluten free and diabetic friendly main course. Or if you are just a mom trying to get kids to eat more vegetables like me, serve as a side dish to just about any main dish.
I served mine with our favorite Fall of the bone Ribs recipe. It’s one my kids love, so adding in our Cauliflower rice to a dish they already love, made dinner time much easier. And yes, both picky eating boys ate our Cauliflower rice!
What main dish would you pair with our gluten free diabetic friendly cauliflower rice?
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