Cauliflower Rice
A satisfying cauliflower rice that delivers 6g of protein in just 171 calories. Perfect for meal prep and healthy sides options.
Adjust Servings
Macronutrient Breakdown
Ingredients
- olive oil
- salt and pepper
- cauliflower florets
- cooked brown rice
- vegetables
Instructions
- 1
Preheat oven to 400F if roasting.
- 2
Prepare vegetables by washing and cutting.
- 3
Season and cook as directed.
- 4
Serve warm as a side dish.
Nutrition Facts
About Cauliflower Rice
A satisfying cauliflower rice that delivers 6g of protein in just 171 calories. Perfect for meal prep and healthy sides options.
This sides recipe provides a light amount of protein with 171 calories per serving.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 24 minutes.
Track Your Nutrition
Use our free calculators to plan your meals and reach your health goals.
Methodology & Nutrition Data Sources — Cauliflower Rice
How we calculate Cauliflower Rice nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (171 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (6g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (14g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (5g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (5g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Cauliflower Rice?
Cauliflower Rice contains approximately 171 calories per serving, making it a light option for a healthy sides.
Is Cauliflower Rice good for weight loss?
Yes, Cauliflower Rice can be part of a weight loss diet. With 171 calories and 6g of protein per serving, it helps keep you satisfied.
How much protein does Cauliflower Rice have?
Cauliflower Rice provides 6g of protein per serving, which is moderate for supporting muscle maintenance and satiety.
How long does it take to make Cauliflower Rice?
Cauliflower Rice takes about 9 minutes to prepare and 15 minutes to cook, totaling 24 minutes from start to finish.
Can I meal prep Cauliflower Rice?
Yes, Cauliflower Rice stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Cauliflower Rice?
Per serving: 171 calories, 6g protein, 14g carbs, 5g fat. This makes it a balanced sides option.