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Greek Cauliflower Rice Bake is an updated and improved version of a verold casserole back in the archives that was originally made with leftover brown rice. 

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 close-up photo

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: 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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

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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    43 Comments on “Greek Cauliflower Rice Bake”

  1. This sounds good. I like the use of the brown rice!

  2. What a beautiful dish! I love all things Greek, esp with feta.

  3. I love such recipes 🙂

  4. I always make more rice than I need. This looks like a great way to use up some of the leftovers.

  5. We’d be tempted to add more cheese and chicken to this to make it a true casserole of sorts!

  6. Wowwww, yet another vibrant, healthy, yet comforting-looking dish from your kitchen! Kudos to you!

  7. This looks amazing Kayln! I love rice casseroles

  8. I am not usually a fan of casseroles, but this one I can handle. It looks excellent!

  9. Not a huge fan of the typical casserole because it’s gloppy and gross. Especially the green bean casserole popular at Thanksgiving with the crunchy “onions” on top. Gag. Ick. Yuck.

    Your “casserole” doesn’t really seem like a casserole to me, more like some rice with veggies and cheese. Totally yummy sounding. In fact, this casserole will be dinner soon.

  10. I've never stopped making casseroles as it's a great way to get rid of leftover rice – so thanks for this. I don't like to throw anything away nor do I like to overeat – so I end-up recycling a fair amount of my food and am always looking for new recipes.

    Today I made something that wasn't quite a casserole but served in a casserole dish with nuked leftover Jasmin rice, roasted Iberico sausages & garlic and lots of fresh leek & cilantro. I roasted some Italian peppers to have on the side. No additional oils were used.

  11. I just read a fabulous recipe for stuffed peppers with brown rice and feta. This looks like a great alternative. I’m a huuge sucker for feta in anything!

    Sues

  12. that looks so colorful and yum!

  13. I love casseroles, and we have them often. Good hearty stuff that all tastes great together, put together in a hurry, and then it cooks itself while I go do something else? What’s not to love? I have two photographed to blog over the next couple weeks myself. Love how this one looks – feta cheese has been an addiction lately.

  14. Looks great to me. I like to make casseroles just for the fact that they last for a few meals!

  15. Happy to hear there are other casserole lovers out there. Thanks for the feedback! I’m thinking about adding a recipe category for “casseroles and stir-frys” because I’m noticing they’re hard to categorize by ingredient alone.

    Johanna, vegetarian casseroles, great suggestion.

    Tanna, those are all the reasons I like them too.

    Amber, very resourceful.

    Lydia, this is the rice I bought in Boston! Really like it, and I’m loving my rice cooker too, even though it was a bit of a splurge (pre-house renovations!)

    Joanne, the idea of one dish appeals to me too, plus great leftovers for lunches!

  16. I am a casserole lover so I am totally with you on this one. I like that everything comes out in one dish,and that its easier to eyeball what a serving size is. This looks great, I really like feta cheese and mediterranean flavors!

  17. I love using my rice cooker, especially for brown rice which seems to be a bit trickier to cook on the stovetop. I’ve been thinking about casseroles more lately, too, as a great way to use leftover bits of things that inevitably find their way into the fridge. I’m bookmarking this one!

  18. When we were dating, my husband announced that he hated casseroles. I consider myself a good cook, but leftovers all but BEG for a home in a hot casserole. Over the years, I found that if I call it something else, like “Asian chicken bake” or “It’s not really lasagna,” he’ll eat it. If I call it a casserole, he’ll give me a desperate look. Either way, he knows he’s trapped, as I make almost all the meals.

    This one looks good and healthy. Thanks!

  19. I love casseroles for so many reasons: easy usually, do ahead, great for leftovers. Good ones seem hard to come by. Very much like the looks of this one.

  20. I love casseroles in winter and regret that there aren’t more substantial casserole recipes for vegetarians – this sort of thing would surely hit the spot!