This Greek Cauliflower Rice Bake with Red Pepper, Onions, and Feta is a perfect low-carb side dish for any meal with Greek Flavors! And I love this made with plenty of Feta Cheese; take your choice on that!

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Greek Cauliflower Rice Bake title photo

When you’ve been blogging for more than 15 years, there are always recipes back in the archives that you really want to improve. And sometimes when I’m improving an old recipe I like to make it more carb-conscious than the original version. So this Greek Cauliflower Rice Bake is an updated and improved version of a verold casserole back in the archives that was originally made with leftover brown rice. (Here’s the printer-friendly version of that old recipe in case anyone was a fan!)

The updated Greek Cauliflower Rice Baked uses frozen cauliflower rice, and I don’t mind a bit using a convenience product like that which makes it quicker to whip this up for a side dish. I also used Greek Seasoning (affiliate link) and a generous amount of crumbled Feta Cheese to give it those Greek flavors that I love so much.

Of course there still may be people reading the blog who would prefer a side dish casserole with brown rice. Not to worry, I will give instructions in the recipe for anyone who’d like to make it that way. And I do hope you’ll try this as a side dish for Greek Lemon Chicken, Low-Carb Baked Greek Meatballs, or Very Greek Grilled Chicken. I promise it will make a delicious dinner!

What ingredients do you need for this recipe?

  • frozen cauliflower rice
  • onion
  • red bell pepper
  • olive oil
  • Greek Seasoning (affiliate link)
  • Feta cheese
  • green onions

Greek Cauliflower Rice Bake process shots collage

How to make this recipe:

(Scroll down for complete printable recipe including nutritional information.

  1. Take two 1o oz. packages frozen cauliflower rice out of the freezer and let it start to thaw on the counter.
  2. Preheat Oven to 375F/190C. Spray a casserole dish with non-stick spray. I used a dish that was 8″ x 11″.
  3. Cut up the red bell pepper and the onion into smallish, same-size pieces.
  4. Heat the oil in a large non-stick frying pan and saute the peppers and onions over medium-high heat until they’re just starting to cook, about 2 minutes.
  5. Then add the Greek Seasoning (affiliate link) and some fresh-ground black pepper and cook about 2 minutes more. 
  6. While that cooks, measure out the Feta and slice the green onions. (Please use the full amount; they add a lot of flavor!)
  7. Break cauliflower rice apart inside the package if it’s still in frozen clumps. Then add cauliflower rice to the frying pan and cook just until it’s heated through, about 2-3 minutes.
  8. Turn off heat and mix  in the green onions and 3/4 cup crumbled Feta. 
  9. Put that mixture into the casserole dish and top with remaining Feta.
  10. Bake until the casserole is steaming hot and Feta is starting to melt, about 30 minutes.

Greek Cauliflower Rice Bake close-up photo

More Ideas for Cauliflower Rice:

Amazing Low-Carb Soups with Cauliflower Rice
My Favorite Low-Carb Recipes with Cauliflower Rice
20 Amazing Low-Carb Dinners with Cauliflower Rice

Weekend Food Prep:

This recipe has been added to a category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Greek Cauliflower Rice Bake close-up photo
Yield: 6 servings

Greek Cauliflower Rice Bake

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

This Greek Cauliflower Rice Bake with Red Pepper, Onions, and Feta is a perfect low-carb side dish for any meal with Greek Flavors!

Ingredients

  • 2 10 oz. pkg. frozen cauliflower rice
  • 1 medium onion, chopped fairly small
  • 1 red bell pepper, diced into 1/2 inch pieces
  • 1 T olive oil
  • 1 T Greek Seasoning (see notes)
  • 1 cup crumbled Feta cheese
  • 1 cup sliced green onions

Instructions

  1. Take two 1o oz. packages frozen cauliflower rice out of the freezer and let it start to thaw on the counter.
  2. Preheat Oven to 375F/190C. Spray a casserole dish with non-stick spray. I used a dish that was 8"x11".
  3. Cut up the red bell pepper and the onion into smallish, same-size pieces.
  4. Heat the oil in a large non-stick frying pan and saute the peppers and onions over medium-high heat until they're just starting to cook, about 2 minutes.
  5. Then add the Greek Seasoning (affiliate link) and some fresh-ground black pepper and cook about 2 minutes more.
  6. While that cooks, measure out the Feta and slice the green onions. (Please use the full amount; they add a lot of flavor!)
  7. Break cauliflower rice apart inside the package if it's still in frozen clumps.
  8. Then add cauliflower rice to the frying pan and cook just until it's heated through, about 2-3 minutes.
  9. Turn off heat and mix  in the green onions and 3/4 cup crumbled Feta.
  10. Put that mixture into the casserole dish and top with remaining Feta.
  11. Bake until the casserole is steaming hot and Feta is starting to melt, about 30 minutes.

Notes

Greek Seasoning (affiliate link) is readily available but if you don't want to buy it most brands are a mixture of salt, Turkish oregano, garlic, lemon peel, black pepper, and marjoram.

To make this recipe with brown rice instead of cauliflower rice: You will need 4 cups cooked brown rice. Also add 1/4 cup chicken stock to the mixture before you add it to the casserole dish. Other preparation and cooking instructions are the same.

Recipe created by Kalyn. (Originally posted April 2009; latest update January 2020.)

Nutrition Information:

Yield:

6

Serving Size:

1

Amount Per Serving: Calories: 128Total Fat: 8gSaturated Fat: 4gUnsaturated Fat: 3gCholesterol: 22mgSodium: 1021mgCarbohydrates: 10gFiber: 3gSugar: 5gProtein: 6g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Greek Cauliflower Rice Bake thumbnail photo

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Greek-Inspired Brown Rice Casserole with Red Pepper, Onions, and Feta is a great dish for phase two or three of the South Beach Diet or any other low-glycemic eating plan. Brown Rice is too high in carbs for a low-carb diet.

Find More Recipes Like This One:
Use Side Dishes to find more recipes like this one! Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

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