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Mushroom Cauliflower Rice

Mushroom Cauliflower Rice

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
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 3
Course: healthy dinner, Main Course
Calories: 640
Ingredients Equipment Method Notes

Ingredients
  

  • 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

  • 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

Method
 

  1. Step 1 — Rice the cauliflower
  2. 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.
  3. Step 2 — Cook the aromatics
  4. 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.
  5. Step 3 — Sauté the mushrooms
  6. 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.
  7. Step 4 — Add the extras
  8. Toss in the grated carrot and frozen peas (if using). Stir and cook 2–3 minutes so the veggies soften but keep color.
  9. Step 5 — Stir in the cauliflower rice
  10. 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.
  11. Step 6 — Season and finish
  12. 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

Notes

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.