Cauliflower Rice | Slimming World Friendly Recipe

Learn how to make cauliflower rice with this easy recipe! It’s a yummy, Syn Free substitute for regular rice. Just as filling and very tasty. Perfect for a Slimming World follower who is trying to cram in some extra speed food.

Cauliflower rice honestly is seems to be everywhere at the moment! So I thought I would have a go and create a Slimming World version. This rice is so tasty and easy to make, it’s perfect to accompany a good curry. The best thing about cauliflower rice is its made fully from speed food, so cut those carbs and speed up that weight loss with this simple swap.


  • Quick and easy to make
  • Syn free
  • Speed food
  • Low in calories
  • Delicious and full of flavour


Sadly not for this one. This dish is definitely best devoured fresh! 

Syn Free Cauliflower Rice

Slimming World Syns: ZERO
Course Main Course, Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • Food Processor


  • 1 Whole Fresh Cauliflower  [Cut roughly into chunks, Stalk and head]
  • 1 Onion [Peeled, Very finely diced or grated]
  • 1 Garlic Clove [Crushed]
  • Pinch Salt
  • Frylight/Low calorie cooking spray


  • Using a food processor or hand blender whizz, stop and repeat until the entire Cauliflower 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 3 tbsp water.
  • Saute in the pan using a lid for 5 minutes. Add salt to taste

Have you created this recipe?

Please let me know how it turned out! Leave a comment below or share a photo on Instagram tagging me at @fatgirlskinny__ and the hashtag #fatgirlskinny.


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2 Responses

  1. Linda Whitehouse says:

    Can you use the Nutri Bullet for the cauliflower? Thanks

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