Garlic Broccoli on Cauliflower Rice



Garlic Broccoli on Cauliflower Rice

This meal is so simple and is a staple for us. The nutrient dense broccoli and the light and fully cauliflower rice blend well with the flavors of garlic and oil.

Course Dinner, Lunch
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2
Calories 323 kcal


For the Broccoli:

  • 1.5 cup broccoli (chopped into florets)
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic (crushed)
  • 1/2 cup pumpkin seeds
  • 1 tbsp lemon juice
  • salt (to taste)

For the cauliflower rice:

  • 1.5 cup Cauliflower (chopped into florets)


  1. Put the cauliflower florets into a food processor and pulse a few times until it turns into tiny rice sized granules. Put aside.
  2. Place a pan on medium high heat and pour in 1 tbsp of the olive oil, crushed garlic and pumpkin seeds. Heat for a few minutes to toast the pumpkin seeds and release the flavor of the garlic.

  3. Add the broccoli to the pan and stir fry for about 5 minutes.

  4. Add the lemon juice and salt and stir fry for another 2 minutes.

  5. Serve on immediately with the raw cauliflower rice and drizzle 1 tbsp of olive oil over the top of each serving.

Recipe Notes

Feel free to swap the broccoli out for other low carb vegetables. Sometimes we'll fry up 1/2 cup mushrooms and 1/2 cup of zucchini with the meal in place of the asparagus. Eat a variety of vegetables in your diet.

Also be generous with the garlic as it functions as the primary flavor. If you want to add/reduce the calories just adjust the added olive oil.

You can also swap out the pumpkin seeds for Hemp Seeds or another seed if you like.

Nutritional Information:
Calories: 323, Fats: 29g, Protein: 8g, Net Carbs: 7g

Nutrition Facts
Garlic Broccoli on Cauliflower Rice
Amount Per Serving
Calories 323 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 4g 20%
Sodium 47mg 2%
Potassium 569mg 16%
Total Carbohydrates 11g 4%
Dietary Fiber 4g 16%
Sugars 3g
Protein 8g 16%
Vitamin A 8.5%
Vitamin C 122.3%
Calcium 6.1%
Iron 13%
* Percent Daily Values are based on a 2000 calorie diet.

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