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Diabetes-friendly recipes: Roasted Cauliflower "Rice"

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Cauliflower rice is a great low-calorie dish to have in your arsenal especially if you are eating low-carb. Super low in carbs, yet such a satisfying dish you will forget it's made from a vegetable and not a grain. There are two reasons I opted for roasted riced cauliflower in place of sauteed: 1) more flavor and 2) better texture.

  • Prep: 20 mins;
  • Cook: 27 mins;
  • Total: 47 mins;
  • Servings: 8;
  • Yield: 8 servings


  • cooking spray
  • 2 heads cauliflower, cut into 1/2-inch pieces
  • 1 ½ tablespoons avocado oil
  • ¾ teaspoon salt, divided


  • Preheat oven to 450 degrees F (230 degrees C). Line 3 baking sheets with aluminum foil and lightly spray with cooking spray;
  • Fill a food processor 1/4 of the way with cauliflower pieces. Pulse 8 to 12 times until cauliflower is the size of rice grains. Transfer to a large bowl. Repeat with remaining cauliflower pieces;
  • Drizzle avocado oil over cauliflower "rice"; toss until well-distributed;
  • Spread 2 1/2 cups of the rice in an even layer on each lined baking sheet;
  • Roast rice until golden, about 16 minutes. Remove from oven, stir well, and spread out again. Return to oven and roast for 6 minutes. Remove from oven, stir well, and spread out again. Continue roasting until browned, about 5 minutes more;
  • Season each sheet of roasted rice with 1/4 teaspoon salt and place in a large container.


You can absolutely do this with just 2/3 a raw cauliflower (that would be about 1 batch). I always make a lot of this and freeze some as it's a big staple in my kitchen - super low-calorie, delicious, and healthy.

Nutrition Facts

Per Serving

  • Calories:4
  • Protein: 2.8g
  • Carbohydrates: 7.6g
  • Dietary Fiber: 3.6g
  • Sugars: 3.5g
  • Fat: 2.8g
  • Saturated Fat: 0.3g


Also, remember to check your blood sugar with a CGM system to see how fast your sugar goes up or down. And don't forget to secure your sensor with our Dexcom or Freestyle Libre adhesive patches!

Bon Appetit!