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Fresh Mediterranean Cauliflower Rice Bowl Recipe Easy Healthy Meal with Feta and Olives

Mediterranean cauliflower rice bowl - featured image
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A quick, healthy, and flavorful Mediterranean cauliflower rice bowl featuring fresh veggies, crumbled feta, and briny olives. Perfect for a light yet satisfying meal ready in under 30 minutes.

Ingredients

Scale
  • 1 medium head cauliflower, riced (about 4 cups)
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 cup cherry tomatoes, halved
  • 1 small cucumber, diced
  • 1/2 cup Kalamata olives, pitted and halved
  • 3/4 cup feta cheese, crumbled
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons fresh lemon juice
  • Salt and pepper, to taste
  • 1 teaspoon dried oregano (optional)

Instructions

  1. Remove the leaves and core from the cauliflower. Break into florets and pulse in a food processor until it resembles rice grains (about 4 cups). Avoid over-processing to keep fluffy grains.
  2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add minced garlic and cook for 30 seconds until fragrant but not browned.
  3. Add the cauliflower rice to the skillet, season lightly with salt and pepper, and cook for 5-7 minutes, stirring occasionally until tender but still slightly firm. Add a splash of water if it starts to stick. Remove from heat and transfer to a mixing bowl.
  4. While the cauliflower cooks, halve the cherry tomatoes, dice the cucumber, finely chop the red onion, and roughly chop the parsley. Add these to the bowl with the cauliflower rice.
  5. Gently fold in the halved Kalamata olives and crumbled feta cheese, being careful not to break up the feta too much.
  6. Sprinkle in dried oregano if using, squeeze fresh lemon juice over the bowl, and toss lightly to combine. Taste and adjust salt and pepper as needed.
  7. Let the bowl sit for 5 minutes to allow flavors to marry. Serve at room temperature or slightly chilled.

Notes

Use fresh riced cauliflower for best texture. Avoid overcooking to keep a slight bite. Add a drizzle of balsamic vinegar or toasted pine nuts for extra flavor and crunch. For vegan version, substitute feta with plant-based cheese or toasted nuts. Store leftovers in an airtight container in the fridge for up to 3 days; reheat gently in a skillet or enjoy cold.

Nutrition

Keywords: cauliflower rice bowl, Mediterranean recipe, healthy meal, feta cheese, olives, low-carb, gluten-free, quick dinner

Find it online: https://sizzlesprout.com/fresh-mediterranean-cauliflower-rice-bowl-recipe-easy-healthy-meal-with-feta-and-olives/