This Cauliflower Rice Protein Bowl recipe is a game-changer for looking for a quick weeknight meal packed with flavor and nutrition. This customizable bowl features a base of cauliflower rice topped with any protein and colorful veggies of your choice. Plus, you only need one cooking pan for easy clean up.

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Why you’ll love it

Every time we’ve tested this Cauliflower Rice Protein Bowl, we’ve come to the same conclusion. It’s super easy and always tastes delicious.

Plus, it’s a perfect recipe if you’re looking to skip a grocery run and use up what you have on hand. You get to use your choice of protein (shrimp, chicken, tofu, black beans, chickpeas, etc.), and any of your favorite veggies on hand. That’s right – show those veggies sitting in the back of your fridge some love. 😉

Plus, with these options to customize, you can tailor this bowl to your unique taste preferences and dietary needs. Check out my customizable protein bowl template too.

Is this protein bowl healthy?

This Cauliflower Rice Protein Bowl is packed with nutrients! Cauliflower is low in calories but filled with fiber, vitamin C and folate, making it an fun alternative to traditional rice every so often. 

The protein of your choice supports our muscles, while the colorful array of vegetables provides essential vitamins and minerals to keep our bodies healthy.

The dish is finished off with healthy fats and vitamin E from the avocado slices. The monounsaturated fats found in avocados help support healthy cholesterol levels which can lower your risk of heart disease.

Ingredients you’ll need:

• Cauliflower – This versatile vegetable is the star of the show, offering a low-carb alternative to traditional rice. You can find fresh cauliflower in the produce section of your local grocery store, or save time with pre-chopped cauliflower rice available in the frozen food aisle.
• Protein – Pick your favorite protein to add a satisfying and protein-packed element to the bowl. For meat options, look for fresh or frozen varieties in the meat or seafood section. For plant-based options like tofu or black beans, check the canned goods or refrigerated tofu section.
• Lime Juice – This zesty ingredient brings a burst of citrus flavor to the dish. Freshly squeezed lime juice offers the best taste, so grab a couple of juicy limes from the produce section.
• Sauce – A umami-rich sauce enhances the overall savory taste. You can find soy sauce or gluten-free tamari in the Asian foods section of most grocery stores. We’ve also been enjoying using coconut aminos which is gluten-free and flower in sodium than most options.
• Vegetables – Customize your bowl with a colorful array of extra vegetables. Don’t hesitate to mix and match to your heart’s content!
• Cilantro – This fresh herb adds a pop of flavor and a delightful fragrance to the bowl. Find fresh cilantro near other fresh herbs in the produce section. You can even use a sprinkle of dried cilantro if you don’t have fresh.
• Avocado – Creamy and nutritious, avocado makes a fantastic topping. Look for ripe avocados that have a slightly softness when given gentle pressure.

How do you make this cauliflower rice protein bowl?

This cauliflower bowl is broken up into different steps, but comes together in no time. The main thing to pay attention to is the cooking time of various protein options you might use. Here we’ll break down how you can cook each protein in a skillet over the stove top.

1. Cooking chicken

When cooking chicken, it’s important to ensure it reaches 165ºF. You could also cut down on the cooking time by using pre-cooked chicken in the deli section. Either way, make sure to cut the chicken into small 1-inch cubes before cooking in a pan. 

Cooked chicken: Cook for 3-4 minutes to warm up

Uncooked (raw) chicken: Cook for ~6-7 minutes per side 

2. Cooking shrimp

Shrimp cooks in a skillet very quickly so keep an eye on it to avoid overcooking. You could also use pre-cooked shrimp here.

Cooked shrimp: Cook for 2 minutes to warm up

Uncooked shrimp: Cook for 3-4 minutes

3. Cooking tofu

I love using tofu in everything from tofu tacos to power bowls. You can buy it in bulk or just one package. Be sure to read this guide on how to press tofu before beginning. For this recipe, I like using my hands to crumble them up into pieces before cooking.

Pressed and crumbled tofu: Cook for 6-8 minutes

4. Cooking canned beans

Having canned beans in your pantry is a great way to have a protein-packed staple at the ready. You can use any type of canned bean such as black beans, garbanzo beans, or white beans. Cooking is optional, but it’s nice to warm it up.

Canned beans: Cook for 2 minutes to warm up in the skillet

4. Other protein options

You might choose to use another protein option such as ground beef, plant-based meat, edamame, eggs, or others. Look up a simple guide to cooking these in a skillet, then feel free to use it in Step 2 of this recipe. 

Cook cauliflower rice and veggies

After you’ve cooked your protein, add it alongside the browned cauliflower rice and veggies. You can do this in the same pan you cooked your protein in to save on dishes!

Tips and tricks

• Serving Tips: This Cauliflower Rice Protein Bowl is delicious on its own, but you can also serve it with a dollop of Greek yogurt or a drizzle of hot sauce for added creaminess or heat. We also often like to serve with tortilla chips for extra crunch!
• Troubleshooting Tips: If you’re finding yourself in need of more flavor add the end, feel free to add an extra splash of soy sauce or season with salt and pepper.
• Scaling Tips: Feel free to double or triple the ingredient quantities based on your desired serving size.

Customize it your way

Like all of my other recipes, this cauliflower bowl is completely customizable. You get to choose what protein, sauce, and veggies you want to use.

Protein of your choice

Here are some popular options for these bowls. See cooking instructions for these options above!

• Chicken 
• Shrimp
• Tofu
• Canned beans

Sauce of your choice

There are 4 different types of umami based sauces that work well for this recipe:

• Soy sauce or low sodium version (contains gluten and soy)
• Tamari (gluten-free)
• Coconut aminos (gluten-free and soy-free)
• Yondu Vegetable Umami (gluten-free)

Veggies of your choice

Along with the cauliflower, feel free to saute any additional quick-cooking veggies of your choice. Here are some ideas that pair well with the southwest flavors:

• Bell peppers
• Zucchini
• Yellow squash
• Corn
• Kale
• Tomatoes

Can I make this protein bowl ahead of time? 

Absolutely! Feel free to cook up this recipe and then divide the components among 4 meal prep containers to enjoy throughout the week. 

How do I store leftovers? 

Store any leftovers in an airtight container in the fridge for up to 4 days. When ready to serve, reheat in the microwave for about 2 minutes until warmed through.

Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

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Want other riced cauliflower recipes? Try these:

• Cauliflower Rice Risotto with Mushrooms
• Baked Mac And Cheese Bites
• Sheet Pan Cauliflower Fried Rice