Crispy Cauliflower Rice Salad

Crispy cauliflower rice is a clever low-carb alternative to rice and the perfect base for a healthy salad. Top it with our balanced combo of beets, lentils, and seeds and pack it all in your lunch box!

Crispy Cauliflower Rice Recipe


Nutrition per serving
Net Carbs42 g15.3%
of which Sugars22.7 g25.2%
Fibers17.5 g62.6%
Fats20.8 g32%
of which Saturates2.3 g11.5%
of which Omega 30.2 g16.4%
Proteins21.1 g45.9%
Calcium90 mg9%
Vitamin A9 mcg1.2%
Vitamin C54 mg72.3%
Iron7.2 mg48.7%
Potassium1310 mg37.4%
Sodium103 mg4.5%
Cholesterol0 mg0%
Kcal440 22%
Macro split
  • net carbs 41%
  • sugars 22%
  • fats 20%
  • saturates 2%
  • proteins 21%
  • fibers 17%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
440 per serving

This delicious crispy cauliflower rice is a quick and easy-to-make salad recipe perfect for meal-prepping a healthy lunch box. Thanks to the addition of beetroots, lentils, and grapes, it makes a vegan and gluten-free balanced meal within 500 kcal.

This pan-fried cauliflower rice is great if you’re trying to cut down on refined carbs or eat more vegetables. In fact, each portion provides 3 of your 5-a-day for fruit and vegs and it’s balanced with proteins from lentils and seeds. Amazing!

Adding our mustard dressing will not only make this dish so delicious but also boost the beneficial properties of the cauliflower.

In fact, crushed mustard seeds in wholegrain mustard activate the health-promoting compounds found in cruciferous vegetables like cauliflower.

And if you liked this recipe, check out our other healthy salad ideas like this broccoli buckwheat salad, red chicory salad, anti-inflammatory salad, or grilled peach spinach salad.


Measuring System
Cauliflower Rice
Fresh Cauliflower350 g
Extra Virgin Olive Oil2 tbsp
Maple Syrup1 tsp
Wholegrain Mustard1 tsp
Lemon Juice2 tbsp
Salt to taste
Black Pepper1/2 tsp
Red Grapes320 g
Cooked Beetroots250 g
Canned Lentils (drained weight)550 g
Seeds Mix (sunflower, pumpkin, flaxseeds)100 g
Spring Onions Stalks2

Step 1

To make the cauliflower rice, use a fresh (not frozen) cauliflower head: rinse it, halve it, and pull the florets.

Then, use the large holes of a box grater to grate the florets into small shreds so they'll look like white rice grains.

fresh cauliflower grated with a box grater for cauliflower rice

Step 2

To make the rice really crispy, you need to remove excess moisture from the grated cauliflower.

To do so, transfer the riced cauliflower onto a colander lined with a cloth (either a cheesecloth or a clean kitchen towel) or a few stacked sheets of kitchen paper.

Spread the grains out and pat them dry as much as you can.

This extra step will prevent the cauliflower rice from getting mushy and soggy when cooked.

cauliflower rice on a cloth

Step 3

Now, heat the extra virgin olive oil in a non-stick skillet and add the cauliflower rice.

Season the rice with salt and pepper to taste and pan-fry it for 10 minutes until lightly browned and crispy.

cauliflower rice cooked in a pan

Step 4

In the meantime, prepare the other salad ingredients.

Halve or quarter the grapes and thinly slice the cooked beets.

For the dressing, combine maple syrup, mustard, lemon juice, salt and pepper in a cup.

halved grapes sliced beets and mustard lemon dressing in a cup

Step 5

Divide the crispy cauliflower rice, drained canned lentils, beets, and grapes among salad bowls.

Drizzle the salad with the mustard dressing and garnish with seeds, thinly sliced spring onions, and lemon zest.

Enjoy your healthy and tasty crispy cauliflower rice salad!

cauliflower rice salad with beets lentils and grapes


    • Instead of a grater, you can use a food processor to make the cauliflower rice. Simply add the florets to your blender and pulse them in 4-5 short bursts until ground into rice-like bits.

    • Level up the mustard dressing with health-boosting spices like turmeric, ginger, and garlic, as we did in this anti-inflammatory salad dressing.