Mediterranean Cauli-Rice with Fried Halloumi

Mediterranean Cauli-Rice with Fried Halloumi

This ketogenic Mediterranean Cauliflower Rice with Halloumi is the perfect weekday meal. It’s a quick, easy recipe and packed full of flavour.

Cauliflower rice is a great low carb alternative to rice. It’s anti-inflammatory and much kinder to the digestive system than traditional rice. Want to know the secret to delicious tasting, fluffy cauliflower rice? I’m sharing it below. It’s what I like to call the 3’s: Steam, Squeeze and Sauté!

Preparation time:

Hands-on:    20 minutes
Overall:     20 minutes

Nutritional values (per serving):

Total Carbs 11.8 grams
Fiber 3.6 grams
Net Carbs 8.2 grams
Protein 19.3 grams
Fat 34.4 grams
of which Saturated 20.4 grams
Energy 420 kcal
Magnesium 67 mg (17% RDA)
Potassium 574 mg (29% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (18%), fat (74%)

Ingredients (makes 4 servings):

  • 1 small cauliflower, stalk and leaves removed, (500 g/ 1.1 lb)
  • 1 small red onion, diced (60 g/ 2.1 oz)
  • 2 cloves garlic, minced
  • 2 tbsp virgin coconut oil (28 g/ 1 oz)
  • 1 tbsp red pesto (15 g/ 0.5 oz) – you can make your own
  • 1 tsp of dried oregano
  • 5 pieces sun-dried tomatoes (15 g/ 0.5 oz)
  • 1 tsp of paprika
  • 2-4 tbsp fresh parsley
  • 1 tbsp extra virgin olive oil
  • 320 g Halloumi (11.3 oz) – 80 g/ 2.8 oz per person, 3 slices
  • salt and pepper to taste
  • lemon wedges to serve

Note: use pesto made with sunflower seeds for a nut-free option.


  1. Remove the leaves and stalk from the cauliflower and chop the florets into chunks.
  2. Place the chopped cauliflower in a high speed food processor. Using the S blade or a grating blade, pulse until it resembles a rice sized consistency. Takes about 10 seconds.
  3. Add an inch of boiling water to a pan and place on the stove. Add your cauliflower rice to a metal steamer and place in the pan. Steam for 7 – 8 minutes until cooked but slightly el-dente. Alternatively, you can place the cauli-rice in a bowl with 1 tablespoon of water and cook in the microwave on high for about 3-5 minutes.
  4. Allow to cool slightly and transfer to a muslin cloth or nut bag and squeeze out the excess water (this is what makes the cauli-rice nice and fluffy). If you don’t have muslin, a fine, clean tea towel would also work.
  5. Heat 1 tablespoon of coconut oil in a sauce pan on a medium heat. Add the onion and garlic and sauté for 3 minutes until soft and translucent. Turn the heat down to low. Add 1 extra tablespoon of coconut oil to the pan, along with the cauliflower rice, oregano, chopped sun-dried tomatoes, paprika, pesto and olive oil. Mix and fluff with a fork. Season to taste (remember the Halloumi is salty too)! Turn off the heat, and toss through the fresh parsley.
  6. In a frying pan, heat 1 tablespoon of olive oil. Add the Halloumi slices and fry on a medium heat for approximately 2 minutes per side, until it starts to turn golden and crisp.
  7. Place the Mediterranean cauliflower rice on a plate and top with the fried Halloumi. Optionally, garnish with more parsley and ground black pepper. Serve with lemon wedges.


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