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Low Glycemic Recipe: Cauliflower Rice with Mushrooms

Updated: Aug 3, 2023

Low Glycemic Recipe: Cauliflower Rice with Mushrooms

Low Glycemic Recipe: Cauliflower Rice with Mushrooms

Prep time: 10 minutes Cook time: 25-30 minutes


  • 2 heads cauliflower

  • 1 onion, diced

  • 16 ounces baby Portobello mushrooms, washed and sliced

  • 1 bunch of asparagus, ends trimmed and cut into 1/2 inch long

  • 2-3 tablespoons avocado oil

  • 4 cloves garlic, minced

  • Salt and pepper, to taste

  • 1 stalk scallion, cut into small pieces

  • 1/4 cup chopped cilantro 1/4 cup pumpkin seeds or pine nuts (optional)



  1. Separate cauliflower and place florets in a food processor. Process slowly until it reaches the consistency of rice. Set aside.

  2. Prepare asparagus by washing and then cutting the bottom two inches from the stalks. Cut the asparagus to 2-3 inches long.

  3. Coat the bottom of a large skillet with the oil. Add the onion and mushrooms—season with salt and pepper. Cook for a few minutes until onions and mushrooms are caramelized.

  4. Add in the cauliflower rice and garlic. Let the cauliflower cook for four to five minutes.

  5. Add in the asparagus. Let cook until asparagus is tender. Add scallion and cilantro at the last minute.

  6. Remove from heat and top with pumpkin seeds or pine nuts.


Jenny Noland, MS, CNS, CNGS, CKNS, LDN, MBA

Functional Nutritionist in Eugene, Oregon

Board-Certified Nutrition Specialist

Board-Certified Nutritional Genomics Specialist

Board-Certified Ketogenic Nutrition Specialist

Certified Oncology Nutrition Specialist

Personalized Nutrition Therapy for Metabolic Dysfunction and Cancer Care

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