Roasted Cauliflower Rice Mediterranean Bowl (Low-Carb)

This recipe solves the common textural issues associated with cauliflower rice by utilizing dry-heat roasting instead of steaming. By roasting the riced cauliflower at a high temperature, we evaporate excess moisture and induce the Maillard reaction, resulting in a nutty flavor and a firm, couscous-like texture. This “zero-water” cooking method prevents the sogginess often found in skillet-cooked versions. Paired with healthy monounsaturated fats from olives and tahini, this bowl adheres strictly to Mediterranean diet principles.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 20 Min
• Total Time: 35 Min
• Yield: 2 Servings
• Calories: 280 kcal per serving

Ingredients:

The Roasted Base

• 1 head Cauliflower, riced (approx. 4 cups)
• 1 tbsp Extra Virgin Olive Oil
• 1/2 tsp Dried Oregano
• 1/4 tsp Salt & Black Pepper

The Mediterranean Toppings

• 1/2 cup Cucumber, diced
• 1/2 cup Cherry Tomatoes, halved
• 1/4 cup Red Onion, thinly sliced
• 1/4 cup Kalamata Olives, pitted and halved
• 1/4 cup Feta Cheese, crumbled

The Lemon-Tahini Drizzle

• 2 tbsp Tahini (Sesame paste)
• 1 tbsp Lemon Juice
• 1 clove Garlic, minced
• 1–2 tbsp Warm Water (to thin)

Preparation Steps:

1. The “Dry” Roast

1. Preheat your oven to 400°F (200°C).
2. Spread the cauliflower rice on a large parchment-lined baking sheet. Drizzle with olive oil and sprinkle with oregano, salt, and pepper. Toss to coat evenly.
3. Roast for 18–20 minutes, stirring halfway through. You are looking for the rice to be tender with golden, toasted edges—this removes the raw sulfurous taste.

2. Whisking the Dressing

4. While the cauliflower roasts, whisk together the tahini, lemon juice, and minced garlic in a small bowl.
5. Chemistry Note: Tahini naturally seizes and thickens when mixed with acid (lemon). Add warm water one tablespoon at a time, whisking constantly, until the dressing reaches a smooth, pourable consistency.

3. Bowl Assembly

6. Dice the cucumber, halve the tomatoes, and slice the onions. Keeping these vegetables raw provides a necessary crunch against the tender roasted base.
7. Divide the warm cauliflower rice into two bowls. Arrange the cucumber, tomatoes, red onion, olives, and feta cheese in sections over the top.
8. Drizzle generously with the lemon-tahini dressing and serve immediately.

Expert Tips:

• Avoid the Mush: Do not crowd the cauliflower rice on the baking sheet. If the layer is too thick, it will steam rather than roast. For the best “grain-like” texture, use two baking sheets if necessary to keep the layer thin.
• Protein Boost: To make this a more substantial meal for post-workout recovery, add 4 oz of grilled chicken breast (cooked to 165°F/74°C) or a scoop of homemade hummus.