Mushroom Cauliflower Rice – Quick & Easy

Light, savory mushrooms meet fluffy cauliflower “rice” for a quick, low-carb dinner that actually tastes like effort. Sweet carrots and a splash of tamari finish the bowl with color and umami — ready in 25 minutes.

I love this dish because it looks polished but cooks fast. I’ll walk you through everything — recipe, gear, calories, storage, and a few chef-ish tips so your Mushroom Cauliflower Rice turns out perfect every time. Ready? Let’s get to it.

Quick Facts (so you know what you’re getting)

• Prep: 10 minutes
• Cook: 15 minutes
• Total: 25 minutes
• Yield: 2–3 servings
• Recipe: Mushroom Cauliflower Rice

Why you’ll want this on repeat

Ever tried cauliflower rice and thought, “Nice idea, but a little… sad?” This version cancels sad and brings savory mushroom umami, a little sesame aroma, and tamari that gives it depth — all without turning into mush. I make this on busy weeknights when I want something healthy that doesn’t taste like cardboard. IMO, it beats takeout way more often than it should. 🙂

Ingredients For Best Mushroom Cauliflower Rice

• 1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
• 2 tbsp olive oil (or avocado oil for richer flavor)
• 1 small onion, finely diced
• 3 garlic cloves, minced
• 2 cups fresh shiitake mushrooms, cleaned and sliced
• 1 medium carrot, grated (optional for sweetness & color)
• 1/2 cup frozen peas (optional)
• 2 tbsp tamari (gluten-free soy sauce) or coconut aminos
• 1 tsp sesame oil (optional, for flavor)
• 1/2 tsp ground black pepper
• 1/2 tsp smoked paprika (optional)
• 2 green onions, thinly sliced for garnish
• Fresh parsley or cilantro for garnish (optional)

Bold note: using fresh shiitake gives the best flavor, but cremini or button mushrooms work well too.

Equipment (you actually need these)

• Large skillet or wok (12-inch is ideal)
• Food processor (for ricing cauliflower) or pre-riced cauliflower (super convenient)
• Sharp chef’s knife and cutting board
• Box grater (for the carrot) — optional, but handy
• Spatula or wooden spoon

FYI: Skip the food processor if you buy riced cauliflower — zero judgement here.

Step-by-Step Instructions For Mushroom Cauliflower Rice

Step 1 — Rice the cauliflower

Cut the cauliflower into small florets. Pulse in a food processor until it looks like rice grains. Avoid over-processing to prevent mushiness. If you use store-bought riced cauliflower, measure 4 cups and skip this step.

Step 2 — Cook the aromatics

Heat 2 tbsp olive oil in a large skillet over medium heat. Sauté the diced onion for 2–3 minutes until it turns translucent. Add minced garlic and stir 1 minute until fragrant.

Step 3 — Sauté the mushrooms

Add the sliced shiitake mushrooms to the skillet. Cook 5–6 minutes, stirring occasionally, until they release their moisture and start to brown. That browning builds real umami, so don’t skip it.

Step 4 — Add the extras

Toss in the grated carrot and frozen peas (if using). Stir and cook 2–3 minutes so the veggies soften but keep color.

Step 5 — Stir in the cauliflower rice

Turn the heat up slightly and add the riced cauliflower. Stir thoroughly to combine with the mushrooms and veggies. Cook 5–7 minutes, stirring often, until the cauliflower becomes tender but not mushy.

Step 6 — Season and finish

Drizzle 2 tbsp tamari evenly, add 1 tsp sesame oil, 1/2 tsp black pepper, and 1/2 tsp smoked paprika if using. Stir to coat, taste, and adjust seasoning. Sprinkle green onions and chopped parsley or cilantro before serving.

Cooking tips for a restaurant-quality result

• Don’t overcrowd the pan. Work in batches if needed so everything browns instead of steaming.
• Use high heat when adding cauliflower. That quick sear keeps the rice fluffy.
• Roughly chop mushrooms instead of paper-thin slices for a meatier bite.
• Add sesame oil at the end to keep its aroma fresh. If you heat sesame oil too long, it loses character.
• Avoid over-processing cauliflower. Pulse, check, pulse again — get rice, not puree.

Variations & add-ins (easy tweaks)

• Protein boost: Add pan-fried tofu cubes, tempeh crumbles, or leftover shredded chicken (if you’re not vegan).
• Spicy kick: Toss in chili flakes, Sriracha, or a chopped fresh chili with the aromatics.
• Asian twist: Add 1 tsp grated ginger and finish with a splash of rice vinegar.
• Mediterranean vibe: Skip tamari, add lemon zest, olives, and a handful of chopped tomatoes.
• Low-FODMAP swap: Use garlic oil instead of whole garlic and keep onion minimal or use green onion tops.

Nutrition & Calories (estimates for the whole pot)

I ran friendly kitchen math so you don’t have to. These values approximate the entire recipe using the ingredient list above:

• Total calories (whole recipe): ~640 kcal
• Per serving (2 servings): ~320 kcal
• Per serving (3 servings): ~213 kcal

Why the range? You’ll see calories shift a bit depending on oil amounts, whether you use avocado oil, and whether you include peas and carrot. If you add tofu or a drizzle of extra oil, expect the calories to rise.

Protein stays modest (mushrooms + cauliflower + peas give a few grams); add tofu or tempeh for a protein punch if you need it.

Storage, meal prep & reheating

• Fridge: Store leftovers in an airtight container for up to 3 days.
• Freezer: Freeze in meal-sized portions up to 2 months, although cauliflower rice sometimes softens after thawing.
• Reheat: Warm gently in a skillet over medium heat with a splash of water or oil to revive texture. Microwave works in a pinch but stir halfway through.

Pro tip: Reheat in a pan rather than the microwave for better texture — the skillet crisps parts up and tastes better.

Serving suggestions (because presentation matters)

• Serve as a main with crispy tofu or tempeh.
• Pair as a side with grilled fish or a vegetable stir-fry.
• Toss into a burrito bowl for a low-carb swap.
• Garnish with green onions, sesame seeds, or a squeeze of fresh lemon to brighten it.

Want crunch? Add roasted chickpeas or toasted almonds on top.

Still Hungry, Try This Amazing Recipe

Spaghetti Squash Alfredo – Best Vegetarian Dinner Recipe

Pasta Primavera – One Pot Recipe

Best Vegan Appetizers — Game Day & Party Specials

Quick comparison: Cauliflower rice vs. regular rice

• Carb count: Cauliflower rice cuts carbs drastically compared to white or brown rice.
• Texture: Regular rice gives a denser chew; cauliflower rice feels lighter.
• Flavor: Cauliflower absorbs flavors fast, so it reflects tamari and sesame notes well.
• Cooking time: Cauliflower rice wins for speed — perfect when you want dinner in 25 minutes.

So if you want lighter, lower-carb, and faster — cauliflower rice wins. If you crave that chewy, filling bite, stick with regular rice.

Some Big Problem (real kitchen fixes)

• Too soggy? You probably overcrowded the pan or over-processed the cauliflower. Cook in smaller batches and drain excess moisture from mushrooms.
• Too salty? Add more cauliflower or a squeeze of lemon to balance.
• Not flavorful enough? Increase tamari by ½ tbsp or add a pinch of smoked paprika and a final splash of sesame oil.

FAQ (short answers)

Q: Can I use pre-riced cauliflower?
A: Yes — it saves time and works great. Measure 4 cups.

Q: Is this gluten-free?
A: Use tamari or coconut aminos to keep it gluten-free.

Q: How do I make it vegan?
A: The base recipe already remains vegan. Add tofu if you want more substance.

Final thoughts (short & personal)

I make Mushroom Cauliflower Rice when I want something fast, healthy, and satisfying. It feels fancy but barely taxes your evening. The mushrooms give it substance, the tamari adds backbone, and the sesame oil finishes it like a tiny secret. If you ask me, this dish hits that sweet spot between “I cooked” and “this tastes impressive.”

Try it tonight — I bet you’ll feel smug in the best way.