Easy Baked Mexican Cauliflower Rice: Your Flavorful Low-Carb & Healthy Side Dish

Transform your Taco Tuesday and weeknight meals with this incredibly delicious and healthy **Mexican Cauliflower Rice recipe**. This innovative twist on traditional Mexican rice delivers all the vibrant flavors you love, but with significantly fewer carbs and a nutritional boost. Made effortlessly on a single sheet pan in the oven, it’s designed for quick preparation and even quicker cleanup, making it a perfect addition to your healthy eating journey. Get ready for a family-favorite side dish that satisfies both taste buds and dietary goals!

This post has been updated from the original posted June 19, 2019.

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If you’re searching for the ultimate healthy side dish to complement your favorite Mexican entrees – from tacos and burritos to enchiladas and fajitas – look no further. This sheet pan Mexican Cauliflower Rice offers the authentic taste of classic Mexican rice without the guilt of excess carbs. It’s a fantastic, wholesome alternative that fits perfectly into a low-carb, keto-friendly, or plant-based lifestyle, proving that healthy eating can be incredibly flavorful and satisfying. Prepare to fall in love with this vibrant, veggie-packed “rice” alternative!

It’s no secret that Mexican-inspired cuisine holds a special place in many hearts, and for good reason! Just like guacamole is a cherished staple – often considered a love language in itself – this easy **Mexican Cauliflower Rice Recipe** is poised to earn a similar reputation. It’s incredibly tasty, versatile enough to pair with virtually anything, and consistently delivers a fresh, exciting flavor experience.

Beyond this fantastic cauliflower rice, I highly recommend exploring these other healthy, must-have sides for tacos and Mexican feasts. Elevate your meal with homemade Fresh Salsa, creamy Vegan Sour Cream, tropical Pineapple Mango Salsa, hearty Vegan Ground Beef, zesty Chipotle Dressing, and tangy Tomatillo Salsa. Each of these recipes adds a unique layer of flavor and nutrition, ensuring your Mexican meal is nothing short of spectacular.

Why You’ll Adore This Mexican Cauliflower Rice

• Vibrant & Nutritious: This dish isn’t just a feast for the eyes with its array of colorful vegetables and fresh herbs; it’s also packed with essential vitamins, minerals, and antioxidants, making it a truly healthy and beautiful addition to any meal.
• Effortless Meal Prep: Save time during busy weekdays by preparing a big batch of this Mexican cauliflower rice in advance. It stores wonderfully in the fridge, allowing you to enjoy healthy, flavorful meals all week long with minimal effort.
• Quick & Easy One-Pan Cooking: Say goodbye to multiple pots and pans! This recipe bakes entirely on a single sheet pan, drastically reducing your cleanup time. It’s perfect for those evenings when you want a homemade, healthy meal without the kitchen mess.
• Minimal Hands-On Time: Once all the ingredients are prepped and combined, the oven does most of the work. This frees you up to tackle other tasks in the kitchen, like whipping up a batch of fresh guacamole, or simply relaxing while your delicious side cooks.
• Perfectly Cooked, No Stirring Needed: Unlike traditional rice that often requires constant attention to prevent burning, this baked cauliflower rice cooks evenly without any stirring. You get perfectly tender-crisp veggies and “rice” every time, eliminating the risk of sticky bottoms or unevenly cooked grains.
• Kid-Friendly Flavors: The mild yet distinctive Mexican spices, combined with sweet corn and bell peppers, make this dish appealing even to the pickiest eaters. It’s a fantastic way to introduce more vegetables into your children’s diet in a fun and flavorful way.
• Rich in Plant-Based Protein & Fiber: Featuring black beans and a generous amount of cauliflower, this recipe is a powerhouse of plant-based protein and dietary fiber. It’s incredibly satisfying whether served as a hearty side dish or even as a light, wholesome main meal.

Essential Ingredients and Flavorful Substitutions

• Cauliflower: The star of this low-carb dish! You can easily prepare your own riced cauliflower by breaking a head into florets and pulsing them in a food processor or grating them with a box grater until they resemble small grains of rice. Alternatively, save time by purchasing pre-riced cauliflower, available fresh in the produce section or frozen in the freezer aisle of most grocery stores. Frozen cauliflower rice works perfectly directly from the freezer, no thawing needed!
• Bell Peppers: These vibrant vegetables add a delightful sweetness, crucial vitamin C, and beautiful color to your Mexican cauliflower rice. Feel free to use any color bell pepper – red, yellow, orange, or green – for both flavor and visual appeal.
• Tomato: Fresh, ripe tomatoes burst with flavor and juiciness when in season. Dice them for a fresh burst. During colder months when fresh tomatoes lack flavor, a 14.5-oz can of diced tomatoes (drained) is an excellent and equally delicious substitute.
• Onion: Sweet onions like Vidalia are ideal for this recipe, offering a mild, pleasant sweetness. However, this dish is very forgiving, so you can easily substitute with red onion for a bolder taste, white or yellow onion for a classic flavor, or even more delicate options like scallions, leeks, or shallots, depending on what you have on hand.
• Black Beans: A fantastic source of plant-based protein and fiber, black beans add heartiness and a creamy texture. Ensure they are thoroughly rinsed and drained before adding. Pinto beans or kidney beans can also be used as a flavorful alternative.
• Corn: Sweet corn kernels provide a lovely pop of sweetness and texture. Frozen corn works wonderfully and can be added directly to the pan without thawing. If fresh corn is in season, cutting the kernels straight off the cob will enhance the flavor even more. Canned corn is generally not recommended due to its softer texture and sometimes briny flavor, which can alter the dish.
• Jalapeno: For bold Mexican flavor without excessive heat, remove the seeds and membranes from the jalapeños before dicing. If you crave more spice, you can leave some seeds in, or opt for hotter chili peppers like habanero, serrano, anaheim, or fresno. Pickled jalapeños from a jar also make a convenient and tangy addition.
• Cilantro: Fresh cilantro is a cornerstone of Mexican cuisine, offering a distinctive, bright, and citrusy aroma. If you’re one of those who find cilantro tastes like soap, don’t worry! Fresh oregano or parsley are excellent herbal substitutes that will still add a fragrant touch.
• Garlic: Essential for depth of flavor, garlic also boasts incredible health benefits, known for its anti-inflammatory properties and immune-boosting qualities. Freshly minced or pressed garlic provides the best taste.
• Lime: A squeeze of fresh lime juice and a sprinkle of lime zest are crucial for brightening the entire dish, adding a zippy, acidic counterpoint to the other rich flavors. Don’t skip this step – it truly elevates the taste!
• Spices (Cumin & Chili Powder): Earthy cumin and pungent chili powder form the aromatic base of this Mexican-inspired dish. These spices provide warmth and depth. For a convenient and sodium-controlled option, consider using 2-3 tablespoons of my no-salt taco seasoning for a bold flavor profile without any added sodium.
• Sea Salt: A touch of coarse sea salt enhances all the flavors. Adjust to your personal preference, especially if using a pre-made taco seasoning that might already contain salt.
• Olive Oil: A good quality olive oil helps to bring all the ingredients together, ensuring even cooking and a slight crispness to the cauliflower rice as it bakes. It also aids in carrying the fat-soluble flavors of the spices throughout the dish.

Step-by-Step: How to Make Sheet Pan Mexican Cauliflower Rice

• Prepare the Cauliflower: You’ll need about 3 cups of riced cauliflower. If starting with a whole head of cauliflower, rough chop it into large florets. Place these into your food processor and pulse in short bursts until the pieces are small and resemble grains of rice. Be careful not to over-process, as it can turn mushy. Alternatively, use the large holes of a box grater to achieve a similar texture. If using pre-riced cauliflower (fresh or frozen), simply proceed to the next step.
• Combine Ingredients in a Large Bowl: For the easiest mixing, combine all the fresh and frozen ingredients in a large mixing bowl. Start by adding the riced cauliflower (whether freshly riced or frozen), frozen corn, diced onions, bell peppers, tomatoes, cilantro, and deseeded jalapeños. Using frozen items directly saves a step and they cook perfectly in the oven.
• Infuse with Aromatics and Citrus: Using a zester or garlic press, zest the garlic and lime directly over the bowl. Then, using a citrus juicer, squeeze the fresh lime juice over everything. Sprinkle in the cumin, chili powder, and sea salt, then drizzle generously with olive oil. Mix all ingredients thoroughly until every component is well coated with the spices and oil, ensuring maximum flavor.
• Spread and Bake: Evenly spread the seasoned cauliflower mixture onto a large rimmed baking sheet. Ensure it’s in a single layer to promote even roasting and a slight browning. Bake in a preheated 425°F (220°C) oven for approximately 25-30 minutes, or until the cauliflower “rice” has softened, slightly dried out, and the vegetables are tender-crisp.
• Serve and Enjoy: Once baked to perfection, your Mexican Cauliflower Rice is ready to be served. It’s delicious warm, straight from the oven, but also tastes fantastic at room temperature, making it ideal for potlucks or packed lunches. Garnish with extra fresh cilantro, a few lime wedges, or additional jalapeño slices for an extra kick and visual appeal.

Debra’s Pro Tips for Perfect Mexican Cauliflower Rice

• Seasonal Tomato Wisdom: Always opt for fresh, in-season tomatoes when they are at their peak for the best flavor. However, during the winter months, when fresh tomatoes can be watery and tasteless, a high-quality can of diced tomatoes (drained well) is a far superior choice and will still provide delicious flavor and texture.
• No Thawing Needed: For ultimate convenience, don’t worry about defrosting your frozen riced cauliflower or frozen corn. You can add them directly from the freezer to your mixing bowl with the other ingredients. They will thaw and cook perfectly in the oven alongside everything else, saving you valuable prep time.
• Customize Your Zest: Feel free to adjust the brightness and spice levels to your personal preference. For a more pronounced citrusy kick, add an extra squeeze of fresh lime juice after baking. If you love heat, incorporate additional finely diced jalapeños, or even a pinch of cayenne pepper, for an extra zing.
• Elevate to a Burrito Bowl: Transform this flavorful side dish into a complete and satisfying meal by serving it as the base of a vibrant burrito bowl. Simply drizzle generously with some creamy avocado-lime dressing, add your favorite protein (like grilled chicken, tofu, or more black beans), and top with salsa, avocado, or vegan sour cream.
• Achieve Crispier Texture: The standard cook time is 25-30 minutes for tender-crisp results. If you prefer a texture that’s closer to fried rice – with slightly crispier “grains” and veggies – simply add an extra 5-10 minutes to the baking time. Keep an eye on it to ensure it browns nicely without burning.

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📖 Recipe

Mexican Cauliflower Rice

Author: Debra Klein

This Sheet Pan Mexican Cauliflower Rice is baked in the oven for an easy, healthy, and flavorful side dish, making it a perfect low-carb, gluten-free, and plant-based alternative to traditional Mexican Rice.

4.82 from 32 votes

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Side Dish

Cuisine Mexican

Servings 6 servings

Calories 184 kcal

Equipment

• Stainless Steel Heavy Baking Sheet
• Citrus Squeezers
• Garlic press
• Global 8″ Chef’s Knife
• Extra Large Bamboo Cutting Board
• Measuring Cups and Spoons
• Glass Mixing Bowls with Lids
• Half Sheet Pan

Ingredients

  

• ▢ 3 cups riced cauliflower
• ▢ 1 bell pepper any color, diced.
• ▢ 1 large tomato chopped approx. 1 ½ cups, substitute 1 (14.5-oz) can diced tomatoes
• ▢ 1 sweet onion small dice
• ▢ 1 15-oz can black beans rinsed and drained
• ▢ 1 cup frozen corn kernels
• ▢ 3 jalapeno peppers membranes and seeds removed, small dice.
• ▢ ¼ cup fresh cilantro coarsely chopped.
• ▢ 2 cloves garlic pressed
• ▢ 1 lime zested and juiced
• ▢ 1 Tablespoon cumin
• ▢ 1 Tablespoon chili powder
• ▢ ½ teaspoon coarse sea salt
• ▢ 2 Tablespoons olive oil

Instructions

 

• Preheat your oven to 425°F (220°C).
• If you are using a whole head of cauliflower, break it into florets. Then, place the florets in a food processor and pulse until they form small, rice-like pieces. Be careful not to over-process. Alternatively, you can find fresh riced cauliflower pre-bagged in the produce section or frozen in the freezer section of most supermarkets.
• Prepare your fresh ingredients: dice the bell pepper, roughly chop the tomato (or open and drain your canned diced tomatoes), finely dice the sweet onion, carefully remove the membranes and seeds from the jalapeños and cut them into small dice, and coarsely chop the fresh cilantro.
• In a large mixing bowl, combine the riced cauliflower, diced bell pepper, chopped tomato, diced onion, diced jalapeños, rinsed and drained black beans, and frozen corn kernels. It’s perfectly fine to add frozen cauliflower rice and frozen corn directly from the freezer – no need to thaw them first.
• Peel and either zest or press the garlic cloves directly over the bowl. Zest the lime and then squeeze its fresh juice over all the ingredients.
• Sprinkle in the cumin, chili powder, and coarse sea salt. Drizzle the olive oil over everything. Mix until all the ingredients are thoroughly combined and well coated with the spices and oil.
• Spread the mixture evenly in a single layer onto a large rimmed baking sheet. Roast in the preheated oven for 25-30 minutes, or until the cauliflower “rice” has dried out and the vegetables are tender-crisp.
• Serve your delicious Mexican Cauliflower Rice warm, or at room temperature. For an appealing presentation and an extra burst of freshness, garnish with additional lime wedges, a sprinkle of fresh cilantro, and a few extra slices of jalapeño if desired.
• Leftover Mexican Cauliflower Rice can be stored in an airtight container in the refrigerator for up to 5 days. To gently reheat, place it in a 325°F (160°C) oven for about 15 minutes, or until heated through. It also tastes fantastic cold and makes a wonderful, vibrant addition to a taco salad.

Notes

Cauliflower Preparation: For best results, use one small to medium head of cauliflower, pulsed in your food processor to yield approximately 3 cups of riced cauliflower. Alternatively, a convenient 12-oz bag of frozen cauliflower rice can be used directly from the freezer.

Tomato Options: During seasons when fresh tomatoes are not at their peak flavor, substitute the fresh tomato with one (14.5-oz) can of diced tomatoes, ensuring it is well-drained before adding to the mixture.

Spice Blend Alternative: To simplify your seasoning and achieve a consistent, bold flavor, you can replace the individual cumin and chili powder with 2-3 Tablespoons of my homemade no-salt taco seasoning. This blend offers amazing flavor without any added sodium.

For Spicy Mexican Cauliflower Rice: If you love heat, you have a few options to amp up the spice. Add a pinch of cayenne pepper, ¼ teaspoon of chipotle chili powder for a smoky kick, or adobo seasoning. Another easy way to increase the heat is to leave some of the seeds and membranes in when dicing the jalapeños, as this is where much of their spice resides.

Nutrition

Serving: 1gCalories: 184kcalCarbohydrates: 29gProtein: 8gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 5gSodium: 512mgFiber: 9gSugar: 7g

Note

The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.

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