Greek Cauliflower Rice Bake (Video)

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Greek Cauliflower Rice Bake is an updated and improved version of a very old casserole back in the archives that was originally made with leftover brown rice.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

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

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

What gives Greek flavors to this cauliflower rice bake?

I used Greek Seasoning (affiliate link) and a generous amount of crumbled Feta Cheese to give this recipe those Greek flavors that I love so much.

What to serve with this cauliflower rice side dish to make a low-carb meal:

I 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!

How to make Greek Cauliflower Rice Bake:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Take frozen cauliflower rice out of the freezer and let it start to thaw on the counter.
2. Preheat Oven Spray a casserole dish with non-stick spray. 
3. Cut up the red bell pepper and the onion.
4. Heat oil in a large frying pan and cook peppers and onions over medium-high heat until they’re just starting to brown, about 2 minutes.
5. Add Greek Seasoning (affiliate link) and some fresh-ground black pepper and cook about 2 minutes more. 
6. While that cooks, measure out Feta and slice 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 pan and cook just until it’s heated through, about 2-3 minutes.
9. Turn off heat and mix  in 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.

More Ideas for Cauliflower Rice:

• Low-Carb and Keto Soups with Cauliflower Rice
• Low-Carb Dinners Using Frozen Cauliflower Rice
• 3o Keto Cauliflower Rice Recipes

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!

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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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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Greek Cauliflower Rice Bake is great for low-carb or Keto diets with only 7 net carbs per serving. It’s also a great dish for phase two or three of the original South Beach Diet or any other low-glycemic eating plan. 

Find More Recipes Like This One:
Use Side Dishes to find more recipes like this one! Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

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