Syn Free Cauliflower Rice | Slimming World Recipe

I love Cauliflower rice.. it’s a fantastic way to cut a huge amount of calories and carbs from a meal by swapping rice for this. You can purchase Cauliflower rice from most supermarkets. But this can work out expensive.. the cheapest way is to buy a huge cauliflower and make it yourself and the best thing is you can freeze it.


1 Whole cauliflower
1 Onion
1 Clove of garlic (or 1 Tsp of garlic granules)
Salt and Pepper


  • Using a food processor or hand blender whizz, stop and repeat until the entire cauliflower head has been broken down to rice like grains. If you don’t have a food processor or hand blender you can use a grater but this will take a lot longer.
  • Spray a pan with Frylight and cook you onion and garlic until soft.
  • Add your Cauliflower rice and saute in the pan using a lid for 5 minutes. Add salt and pepper to taste.

To freeze.. use large freezer bags to store the raw cauliflower before cooking.. simply defrost before following steps 2 and 3 in the future.

Don’t forget to tag me on Instagram if you create any of my recipes 😉 @fatgirlskinny_sw

When I cook I always substitute oil with Frylight 1 Cal Spray. This spray is Syn free and it’s a HUGE healthy alternative to oil. I find the cheapest place to purchase this from is Home Bargains as its always on offer at around £1.45. But often it’s on offer in Iceland and other Supermarkets.

Leave a Reply