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Dirty Cauliflower Rice: 5-Ingredient Kid-Friendly Healthy Recipe

Make this easy, gluten free and dairy free Dirty Cauliflower Rice next time you are looking for a 5-ingredient kid-friendly healthy recipe.
Total Time25 mins
Course: Main Course
Keyword: Dairy Free, Gluten Free, Quick and Easy, Whole 30
Servings: 4
Author: Laura Marzen, RD


  • 1 pound ground beef, ground bison, ground turkey, or ground pork
  • ¾ cup onion
  • 6 cloves garlic, minced
  • 2/3 cup jarred tomato-based pasta sauce (any flavor, preferably with no-added-sugar)
  • 4 cups cauliflower florets
  • 2 tablespoons olive oil
  • ½ teaspoon coarse salt
  • Chopped fresh parsley or chives (optional)


  • In a large skillet cook ground beef, onion and garlic over medium heat until meat is no longer pink and onion is tender, using a potato masher to coarsely break up meat as it cooks. Drain off fat if necessary. Add pasta sauce. Stir until well combined. Transfer meat mixture to a medium bowl; set aside.
  • While meat is cooking, place cauliflower florets in a food processor. Cover and pulse until finely chopped (cauliflower should resemble rice).
  • In the same skillet used to cook the meat mixture, heat olive oil over medium heat. Add finely chopped cauliflower; sprinkle with salt. Cook, uncovered, for 4 to 5 minutes or until cauliflower is just tender, stirring occasionally.
  • Add meat mixture to cauliflower rice. Cook and stir over medium heat for 1 to 2 minutes or until well combined and heated through. If desired, sprinkle with parsley or chives to serve.


I consider olive oil and salt pantry ingredients and don’t count them in the number of ingredients for this recipe. As for the parsley, I couldn’t resist adding a bit of color for the photo, and you can do the same if you choose. I didn’t count the parsley as an ingredient because you can leave it off and the flavor is still great.
Tip: Use this recipe as a jumping off point and make any changes you like to make it your own! Like spicy food? Add 1/8 teaspoon cayenne pepper or sprinkle with ground black pepper at the end. Want more fresh herb flavor? Use a mixture of parsley, chives, and fresh basil on top instead of just 1 herb. Want it more saucy? Add more pasta sauce. I think you get the idea!
Yield: 4 servings (about 1 ¼ cups per serving)
Nutrition Info (per serving): 312 cals, 26 g pro, 12 g carb, 18 g fat, 72 mg cholesterol, 5 g sat fat, 3 g fiber, 555 mg sodium