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Kalyn's Kitchen

Greek Cauliflower Rice Bake

This Greek Cauliflower Rice Bake with Red Pepper, Onions, and Feta is a perfect low-carb side dish for any meal with Greek Flavors! Use Side Dishes to find more recipes like this one!

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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this Greek Cauliflower Rice Bake is an updated and improved version of a verold casserole back in the archives that was originally made with leftover brown rice. 

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!


Greek Cauliflower Rice Bake process shots collage

How to Make Greek Cauliflower Rice Bake:

(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″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 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

Greek Cauliflower Rice Bake

Yield 6 servings
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 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: 128 Total Fat: 8g Saturated Fat: 4g Unsaturated Fat: 3g Cholesterol: 22mg Sodium: 1021mg Carbohydrates: 10g Fiber: 3g Sugar: 5g Protein: 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.

I'd love to see your pictures if you make this recipe. Share on social media with the hashtag #kalynskitchen so I can see how it turned out for you!

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 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.

Greek Cauliflower Rice Bake Pinterest Image

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    39 Comments on “Greek Cauliflower Rice Bake”

  1. I love casseroles!  They make such an easy dinner.  But, we’re not real crazy about Greek flavors.  Do you have anything similar with other ingredients and the riced cauliflower?  Thank you!

  2. I'm totally in favor of people substituting in ingredients that they like!

  3. This looks great! I think I may sub kalamatas for the red pepper. I'm just not a pepper fan! Or maybe sun dried tomatoes?!

  4. Thanks Elizabeth; hope you enjoy it!

  5. This sounds amazing! I can't wait to give it a try!

  6. I cook my brown rice in my toaster oven, using an 8×8 pyrex dish. Leftovers go in the fridge for upcoming meals. I use l/o for casseroles like this and use spinach, feta and whatever looks right. It ends up tasting like south beach spinach pie. Nice side-dish and any leftovers that happen are a nice lunch.

  7. This looks absolutely delicious and could easily be converted to be vegetarian (as well as naturally being gluten-free). YUM! Thanks for the inspiration!

    -Sea

  8. Abbey, glad you liked it, and I love the idea of adding a bit of soy sauce. That set my mind racing thinking of more casserole ideas!

  9. Tried this last night with some red peppers and onions that I had left over from a stir fry, loved it! At the suggestion of my husband, I added a few tablespoons of soy sauce. What a great use for leftovers!

  10. John, you are right of course. I guess in my mind, I always just assume that someone who’s a vegetarian would substitute vegetable stock, but I should have made that clear. Will edit.

  11. Hi Kaylyn –
    I like the sound of your casserole, and we are going to have a vegetarian potluck at work next week. My question is, How can this be called vegetarian if there is chicken stock in it. I’ve noticed this in other recipes, on other sites. I just don’t get it.
    Thanks
    John

  12. I’m not a huge rice lover but with a little extra feta cheese this sounds like a great side dish.

  13. Mrs. D, perfect side dish for those Greek dishes, thanks for sharing that idea.

    Thanks to all for the casserole feedback too!

  14. I made this last nite for dinner as a side for Greek Meatballs and Tzsacki sauce (another KK favorite recipe) My husband, who is not a big fan of casseroles, LOVED IT!
    It was very good- easy to make and healthy. Thx Kaylyn for yet another delicious recipe. This one is a keeper

  15. Casseroles are great! And this one sounds fantastic! 🙂

  16. I don’t think I ever made any casserole dish… But this one might just make me make the first one ever! Looks delicious!

  17. Nothing so cozy and inviting as a brown rice casserole- baking rice with veggies, etc is my favorite thing to do. Beautiful photo, too, Kalyn. I love the colors.

  18. Sorry to get so behind on responding to comments. I went with my sister today to take my dad to see the assisted living center where we’re moving him. Kind of an emotionally charged day, but I was relieved that the place was so nice.

    Glad you guys are into the casserole idea. This was really good, and pretty healthy with the brown rice too.