Cauliflower Rice Curry is a flavorful, low-carb, and nutritious dish made by processing cauliflower into rice-sized grains, sautéing with aromatic spices, and cooking in creamy coconut sauce. It’s a healthy and satisfying alternative to traditional rice dishes.

overlay Cauliflower rice curry with red bell pepper, chopped green onion, carrot strips in a black bowl, silver spoon on a brown burlap napkin on a wooden background

For an Oriental style try my Cauliflower Fried Rice. It’s been a long time since I posted a recipe with cauliflower rice, so this time I wanted something more flavorful.

As I was writing up this post, I stopped to show my husband my cauliflower rice curry, since he was busy all day at work. He said he liked the photo of the cauliflower rice, then he muttered, ‘you tend to put curry in everything don’t you’. I couldn’t help but laugh because I do love the flavor of curries!

I love the benefits of turmeric, coriander, and cumin, so I tend to make my own spice combination rather than the store-bought brands that may contain ingredients that don’t agree with my stomach. In other words, I find some of the curry spices in store brought brands so irritating, they leave me with heartburn after eating.

I get to leave out the ones that I do not care much for. You can then substitute your own favorite curry powder in this recipe. About 1-2 tablespoons should be fine. You can also omit the cayenne pepper as well for a milder taste.

Here is my Homemade Curry Powder.

Why You’ll Love This Curried Cauliflower Rice

  • Low-Carb and Nutritious: Cauliflower rice is a healthy and low-carb alternative to traditional rice, rich in vitamins and fiber.
  • Vibrant Spices: The blend of turmeric, cumin, and coriander adds a burst of flavor and health benefits to the dish.
  • Customizable: You can adjust the spice level to your liking, making it as mild or as spicy as you prefer.
  • Quick and Easy: The recipe is straightforward and can be prepared in just 20 minutes, making it a convenient weeknight meal.

Ingredients Needed

  • Cauliflower: Fresh cauliflower will be riced to create the base for this curry.
  • Coconut Oil: This will be used to sauté the vegetables.
  • Aromatics like onion, garlic, and ginger will add flavor to the dish.
  • Spices like turmeric powder, cumin, coriander, cayenne pepper, and salt will make this cauliflower rice curry a flavor powerhouse!
  • Red bell pepper and carrot will add nutritional value and a burst of color to the cauliflower curry rice.
  • Coconut Milk: This will keep the curry creamy and smooth.
  • Green Onion: We’ll put green onion in right at the end of the cooking process for a burst of freshness.


Health benefits of the spices in this cauliflower rice curry:

Turmeric: Turmeric is actually the spice that gives curry its distinctive yellow color. It is very popular in India as a medicinal herb and spice for thousands of years. Curcumin the active ingredient in turmeric is known for its powerful antioxidant and anti-inflammatory properties. Therefore it relieves heartburn and stomach upsets.

Coriander: The seeds of the coriander or cilantro plant. It is beneficial as a carminative and is used as an ingredient in gripe water.

Cumin: The Indian Medical Journal or Research in 2004, found cumin to be beneficial in relieving indigestion. It also found that cumin stimulates the liver to increase the production of bile, which helps in the breakdown of fats and further improving digestion.

If you are on a candida diet this recipe is perfect for someone on Phase One of the diet. You can leave out the carrots if you aren’t allowed to have them.

collage showing how I made cauliflower rice, whole cauliflower, riced cauliflower and finished cauliflowers with bell pepper

How To Make Cauliflower Rice Curry

  1. Cauliflower rice is simple to prepare, it cooks up in minutes, cut cauliflower florets and place in a food processor. Process florets until it looks like rice. 
  2. Heat oil in a large saucepan on medium-high, add onions, garlic, ginger,  and cook until onions are soft, about 3 minutes. Add turmeric, cumin, coriander, and cook until fragrant.
  3. Stir in the bell pepper and carrots, cook stirring for a minute. 
  4. Add the cauliflower rice to coat, add the coconut milk, and cover to cook for 8 minutes, stirring occasionally to prevent the cauliflower from sticking. Stir in spring onion, salt, and pepper to taste.

Expert Tips

  • Ensure the cauliflower is processed to a rice-like consistency but not over-processed to a mushy texture.
  • Adjust the spice level to your preference by adding more or less cayenne pepper or omitting it entirely for milder heat.
  • This dish is best enjoyed hot, so serve it immediately after cooking for the best flavor and texture.

Substitutions and Variations

  • Protein Boost: Add cooked chickpeas, tofu, tempeh, or seitan to make it a protein-packed main dish.
  • More Veggies: Enhance the veggie content with diced zucchini, spinach, peas, or green beans for extra nutrients and texture.
  • Nuts and Raisins: Stir in toasted cashews or slivered almonds and some raisins for a delightful crunch and sweetness.

Storage Tips

Refrigerator: Allow the curry to cool to room temperature, then transfer it to an airtight container. It can be refrigerated for 3-4 days. Reheat on the stovetop or in the microwave.

Freezer: Cauliflower Rice Curry can be frozen for longer-term storage. Cool it completely, portion it into airtight containers or freezer bags, and remove as much air as possible to prevent freezer burn. Label with the date. It can be frozen for up to 2-3 months. Thaw it in the refrigerator overnight and reheat as needed.

Reheating: When reheating, consider adding a bit of extra coconut milk or water to restore the desired consistency, as cauliflower can absorb liquids and thicken during storage.

Recipe FAQs

Are there any substitutes for coconut milk?

You can use non-dairy milk like almond or soy milk, but it will result in a different flavor profile. Coconut milk offers a creamy and tropical note to the dish.

Can I use store-bought curry powder instead of individual spices?

Yes, you can use curry powder if you prefer convenience. Adjust the quantity to taste, typically 1-2 tablespoons.

Can I use frozen cauliflower rice?

Yes, you can use pre-packaged frozen cauliflower rice, but be sure to thaw it and remove excess moisture before cooking.

Other Cauliflower Recipes To Try

closeup verlay Cauliflower rice curry with red bell pepper, chopped green onion, carrot strips in a black bowl, silver spoon on a brown burlap napkin on a wooden background

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gluten-free-cauliflower-rice-curry on black bowl on wooden background

Cauliflower Rice Curry

Have you tried cauliflower rice? Cauliflower Rice Curry is the perfect rice substitution that is low carb, very nutritious, and delicious.  Cauliflower is processed with a food processor, sauteed with onion, garlic, ginger, bell pepper, and spices and cooked in coconut sauce.
5 from 6 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Cauliflower Rice Curry
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 4 servings
Calories: 129kcal


  • 2-3 cups cauliflower about one head
  • 1 tablespoon coconut oil
  • 1 small onion finely chopped
  • 3 cloves garlic minced
  • 1 teaspoon grated ginger
  • 2 teaspoon turmeric powder
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1/4 medium red bell pepper diced
  • 1 medium carrot peeled and cut into strips
  • 1/2 cup coconut milk
  • 3/4 teaspoon salt or to taste
  • 1/4 teaspoon Cayenne pepper
  • 1 green onion chopped


  • To make cauliflower rice, grate cauliflower using a box grater or cut cauliflower into florets and process using a food processor. If using a food processor, process in small batches. Set aside in a large bowl.
  • Heat oil in a large saucepan or skillet on medium-high heat. Add onion, garlic, ginger and cook until onion is soft about 3 minutes.
  • Add turmeric, cumin, coriander, and cook until fragrant. Stir in the bell pepper and carrots, cook stirring for a minute.
  • Stir in the cauliflower rice to coat, add the coconut milk and cover to cook for 8 minutes, stirring occasionally to prevent the cauliflower from sticking. Stir in spring onion, salt, and pepper to taste.


Calories: 129kcal | Carbohydrates: 10g | Protein: 3g | Fat: 10g | Saturated Fat: 8g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 469mg | Potassium: 379mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2870IU | Vitamin C: 39mg | Calcium: 45mg | Iron: 2mg