Low Carb Mushroom and Spinach Cauliflower Rice Recipe

When it comes to low-carb meals that are delicious, healthy, and packed with nutrients, the Mushroom and Spinach Cauliflower Rice recipe is a clear winner. It’s a versatile dish that works well as a side or a main course, and it’s incredibly easy to make. The combination of sautéed mushrooms, fresh spinach, and the mild flavor of cauliflower rice makes for a meal that’s both satisfying and good for you. This recipe is not just low in carbs, but also full of flavor, and it can be customized in many different ways to suit your personal tastes.

How to Prepare Low Carb Mushroom and Spinach Cauliflower Rice

Step 1: Prepare the Cauliflower Rice

If you’re making cauliflower rice from scratch, the first step is to break down the cauliflower. Here’s how:

1. Trim and Cut: Begin by removing the leaves and the core from the cauliflower head. Cut it into large florets.
2. Rice the Cauliflower: Using a food processor, pulse the cauliflower florets until they resemble rice-sized grains. You can also use a box grater to grate the cauliflower if you don’t have a food processor. It’s important to not over-process, as you want the pieces to resemble rice grains rather than a puree.
3. Sauté the Cauliflower Rice: In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the cauliflower rice, season with salt and pepper, and sauté for 5-7 minutes, stirring occasionally. You want the cauliflower rice to be tender, but not mushy. Set it aside when done.

If you’re using store-bought cauliflower rice, simply heat it in the microwave or sauté it in a pan with a little olive oil for 3-5 minutes until tender, then set it aside.

Step 2: Sauté the Mushrooms and Onions

While the cauliflower rice is cooking, it’s time to start on the flavorful mushroom and spinach mixture.

1. Heat Olive Oil: In a large skillet, heat 2 tablespoons of olive oil over medium heat. Once the oil is hot, add the diced onion and sauté until softened and translucent, about 4 minutes.
2. Cook the Mushrooms: Add the sliced mushrooms to the pan. Cook for 7-8 minutes, stirring occasionally, until the mushrooms have released their moisture and become browned. Mushrooms shrink significantly as they cook, so don’t worry if they seem to take up more space initially.

Mushrooms are naturally high in water content, so it’s important to cook them thoroughly to allow all of their moisture to evaporate. This step ensures the mushrooms are caramelized and savory, adding a depth of flavor to the dish.

Step 3: Add Garlic, Spinach, and Seasoning

1. Add Garlic and Thyme: Once the mushrooms are browned, add the minced garlic and dried thyme to the skillet. Sauté for 1-2 minutes until the garlic becomes fragrant, being careful not to burn it.
2. Add Spinach: Add the chopped spinach in batches, stirring as you go to allow it to wilt. It might seem like a lot of spinach at first, but it will cook down significantly as it wilts. This step adds not only nutrients but also a vibrant color to the dish.
3. Season: Sprinkle in the salt and pepper, and stir to evenly distribute the seasoning. If you want a bit of spice, you can also add red pepper flakes at this point.

Cooking the spinach just until it wilts helps retain its nutrients while giving the dish a burst of fresh flavor. If you prefer a milder flavor, you can substitute the spinach for other leafy greens like kale or Swiss chard.

Step 4: Combine the Cauliflower Rice with the Mushroom and Spinach Mixture

Now that the vegetables are cooked, it’s time to bring everything together:

1. Combine: Add the cooked cauliflower rice to the skillet with the mushrooms and spinach. Stir to combine all the ingredients evenly. You can cook the mixture for an additional 2-3 minutes to allow the flavors to meld together.
2. Add Broth: Pour in 1/4 cup of vegetable broth to help incorporate all the flavors and create a little more moisture in the dish. Stir it in and let it cook for another 2 minutes, allowing the broth to reduce slightly.

The vegetable broth not only adds moisture but also infuses the dish with rich flavor. If you’re looking for a more savory version, using chicken broth will elevate the taste even further.

Step 5: Add the Cheese (Optional)

If you like your dish with a creamy, cheesy twist, sprinkle in 1/4 cup of grated Parmesan cheese and stir until the cheese melts into the mixture. This step adds a nice richness and helps bring the ingredients together. If you prefer a non-dairy option, feel free to skip this step or use a dairy-free cheese substitute.

Step 6: Garnish and Serve

Once everything is combined and heated through, remove the skillet from the heat. Garnish the dish with fresh parsley for a touch of color and freshness. You can also squeeze a little lemon juice over the top to add brightness, if desired.

Serve the Mushroom and Spinach Cauliflower Rice as a side dish alongside grilled chicken, fish, or any protein of your choice. It also works well as a vegetarian main dish, providing a satisfying meal that’s rich in fiber, vitamins, and antioxidants.

Tips for Success

1. Make It Creamy: If you prefer a creamier texture, you can add heavy cream, coconut milk, or cream cheese to the cauliflower rice. Stir in the cream after combining the cauliflower rice with the vegetables, and cook until the desired creaminess is achieved.

2. Extra Flavor: For an added layer of flavor, you can stir in a tablespoon of nutritional yeast for a cheesy, umami flavor without the dairy. You can also add a dash of soy sauce or tamari for a savory, umami-packed kick.

3. More Veggies: If you want to load up your dish with even more veggies, try adding zucchini, bell peppers, or asparagus to the mix. These vegetables work well with cauliflower rice and will add both texture and flavor.

4. Meal Prep: This dish is perfect for meal prepping. You can prepare it in advance, store it in an airtight container, and refrigerate it for up to 4 days. Reheat in the microwave or on the stovetop when ready to serve.

5. Low-Carb Protein Additions: For a more substantial meal, consider adding grilled chicken, shrimp, or tofu to the dish. These proteins pair wonderfully with the mushroom and spinach mixture, turning it into a complete, satisfying meal.

Variations of Low Carb Mushroom and Spinach Cauliflower Rice

1. Vegan Version: To make the dish vegan-friendly, simply omit the Parmesan cheese or use a plant-based cheese substitute. Additionally, choose vegetable broth instead of chicken broth.

2. Spicy Version: If you like heat, you can spice up the dish with some chili powder, jalapeños, or sriracha sauce. This will give the dish a delightful kick and complement the earthy flavor of the mushrooms.

3. Paleo-Friendly: This dish is already paleo-friendly, but to enhance it further, add a few roasted sweet potatoes or avocado slices for extra healthy fats.

4. Cheesy Cauliflower Rice: For a cheesy twist, add more cheese like cheddar or mozzarella in place of or in addition to Parmesan. This makes the dish extra indulgent while still being low-carb.

Conclusion

The Low Carb Mushroom and Spinach Cauliflower Rice recipe is an easy, versatile, and delicious dish that’s perfect for anyone looking to reduce their carb intake without sacrificing flavor. Packed with nutrients from fresh spinach and mushrooms, and rich in fiber from the cauliflower rice, this dish is the perfect combination of health and taste. Whether you serve it as a side or make it the main course, it’s sure to be a hit at your table.

Yield: 4

Low Carb Mushroom and Spinach Cauliflower Rice Recipe

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When it comes to low-carb meals that are delicious, healthy, and packed with nutrients, the Mushroom and Spinach Cauliflower Rice recipe is a clear winner. It’s a versatile dish that works well as a side or a main course, and it’s incredibly easy to make. The combination of sautéed mushrooms, fresh spinach, and the mild flavor of cauliflower rice makes for a meal that’s both satisfying and good for you. This recipe is not just low in carbs, but also full of flavor, and it can be customized in many different ways to suit your personal tastes.

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Ingredients

• 1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
• 2 tbsp olive oil or butter
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 1/2 cups mushrooms, sliced (button or cremini work best)
• 3 cups fresh spinach, roughly chopped
• Salt and pepper to taste
• 1/4 tsp dried thyme (optional)
• 1/4 tsp dried oregano (optional)
• 1 tbsp fresh parsley, chopped (for garnish, optional)
• 1 tbsp lemon juice (optional, for added freshness)

Instructions

1. Prepare the Cauliflower Rice: If using a whole head of cauliflower, remove the leaves and stem, then chop it into florets. Pulse in a food processor until the cauliflower resembles rice-sized pieces. Alternatively, use pre-riced cauliflower to save time.
   
2. Cook Vegetables: Heat the olive oil or butter in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes, until softened.
   
3. Add Garlic and Mushrooms: Stir in the garlic and sliced mushrooms. Cook for an additional 5-6 minutes, until the mushrooms are softened and browned, and most of their moisture has evaporated.
   
4. Add Spinach: Add the chopped spinach to the skillet and cook for 1-2 minutes, until wilted.
   
5. Cook Cauliflower Rice: Push the vegetables to one side of the skillet and add the cauliflower rice. Season with salt, pepper, thyme, and oregano (if using). Stir everything together and cook for about 5-6 minutes, until the cauliflower rice is tender but not mushy.
   
6. Finish: Once the cauliflower rice is cooked, adjust the seasoning with more salt, pepper, or lemon juice if desired. Garnish with fresh parsley before serving.

Notes

Mushroom Options: You can use different mushrooms like shiitake or portobello for a more earthy flavor.

Frozen Cauliflower Rice: If using frozen cauliflower rice, be sure to thaw and drain it to avoid excess moisture in the dish.

Cheese: For extra richness, you can stir in a little grated Parmesan or shredded mozzarella at the end of cooking.

Add Protein: To make this dish more filling, consider adding grilled chicken, shrimp, or a fried egg on top.