Vegetarian Cauliflower Rice Bowl

Cauliflower Rice Veggie Bowl

Bowl-style eating is delicious, healthy and so customizable. This particular recipe features nutrient-dense vegetables, high quality proteins and healthy fats to support an active, healthy lifestyle.

As a vegetarian bowl recipe, it should come as no surprise that vegetables play a leading role in this dish. There are a lot of reasons why it’s important to focus on vegetable intake on a daily basis. Let’s talk about fiber, though. The average American is not consuming nearly enough dietary fiber on a daily basis. In order to reach the recommended daily intake of 25 g for women and 38 g for men, we need to have vegetables or fruits at EVERY meal, not just dinner. So many people forget to add veggies and fruits to lunches, breakfasts and snacks. This recipe clocks in at about 10 grams of dietary fiber. Add in two more fiber rich meals during your day, and you’ll be golden when it comes to fiber.

Veggies are great for dietary fiber, but their micronutrient content is equally important. Micronutrients are essential for long term health and wellness. In addition, we have some evidence that micronutrient dense meals can help you stay full longer, and make you feel more satisfied. The research is still forthcoming on all the details, but we know that vitamins B6 and C are involved in the production of serotonin, which influences appetite. In addition, vitamin D plays a role in regulating leptin, the hormone that controls appetite. Plus, it just makes sense that if our bodies are trying to get more of a certain nutrient, there would be some mechanism to make us eat more in order to get more of that nutrient. 

Another big player when it comes to satisfaction and hunger control is protein. Protein increases fullness and helps it last longer. Luckily, this bowl includes no fuss hard boiled eggs to deliver some high quality protein. But, we didn’t stop there for protein: sliced tempeh bacon offers another 18 grams of protein! This recipe offers a whopping 32 grams of protein per serving, which is an ideal amount if you’re an active individual, trying to build and/or maintain your lean body tissue.

This bowl recipe features riced cauliflower as a low carb alternative to grains. However, one thing I love about this style of eating is how customizable it is. If you want a more substantial dish, just sub in your favorite whole grain, such as brown rice, millet, quinoa or farro. 

Lastly, this recipe won’t keep you in the kitchen for hours. It will take some prep and cook time. But, that’s what it takes when you’re eating a fresh, whole foods diet!

I love helping clients discover new, satisfying recipes that fit their lifestyle. If you want to discuss how we might be able to work together, click here to set up a free consultation. 

And if you like this recipe, you might want to check out: 

Vegetarian Cauliflower Rice Bowl

Cauliflower Rice Veggie Bowl

Marie Murphy, MS, RDN, CLT
Prep Time 20 mins
Cook Time 20 mins
Servings 1 person
Calories 367 kcal

Ingredients
  

  • 2 medium Eggs boiled and peeled
  • 1/4 Avocado sliced
  • 1 medium Carrot chopped
  • 2 medium Radish chopped
  • ½ Cucumber s (chopped)
  • 1 cup Spinach
  • ½ cup Riced Cauliflower
  • 2 slice Tempeh bacon
  • 1 tsp Coconut oil

Instructions
 

  • Add ghee to a pan on medium heat and sauté’ the riced cauliflower
  • Add the spinach leaves and cauliflower rice as the base of the bowl
  • Arrange the chopped veggies and eggs on top
  • Cook tempeh in a pan on medium-high heat to desired crispiness, remove from pan then cut into bite size pieces and sprinkle on top of veggies and eggs.
  • Serve and enjoy!
  • Garnish options: fresh herbs, chopped chili, fresh lemon, salt & pepper to sprinkle on top.

Leave a Comment

Scroll to Top