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Mediterranean Cauliflower Rice Bowl with Tzatziki

Mediterranean Cauliflower Rice Bowl with Tzatziki

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Adjust Servings:
Cauliflower Rice
1 head of Cauliflower
2 Tablespoons Extra Virgin Olive Oil
1 teaspoon Caraway Seeds
2 teaspoons Salt
1 teaspoon Ground Black Pepper
4 Chicken Sausages (raw in casings)
1 cup, chopped Cucumber
1 cup, chopped Olives
1 cup, chopped Cherry Tomatoes
0.5 cup Peppadews (optional)
Tzatziki Sauce
0.5 cup Greek Yogurt
1 teaspoon Extra Virgin Olive Oil
0.25 cup, chopped Cucumber
2 small cloves Garlic
Juice of 1 Lemon
1 teaspoon Dried Oregano
5 Fresh Mint Leaves
1 teaspoon Sea Salt
0.5 teaspoon Ground Black Pepper

Mediterranean Cauliflower Rice Bowl with Tzatziki

  • 40 minutes
  • Serves 4
  • Medium


  • Cauliflower Rice

  • Toppings

  • Tzatziki Sauce



Healthy and light Mediterranean cauliflower rice bowl with tzatziki!

I love the idea of a build your own rice bowl.

Start off with a good base, add some protein, veggies and flavors and you are set!

To switch it up, I like using cauliflower rice to keep it light.

You can use store-bought cauliflower rice or make your own!

Once you’ve made cauliflower rice you really won’t miss regular rice, especially in a dish like this.

Cauliflower is an extremely healthy vegetable that’s a significant source of nutrients.

This pretty vegetable is part of the cruciferous family which includes broccoli, brussels, kale, bok choy and cabbage.

Consuming cauliflower on a regular basis may help reduce inflammation and protect against several diseases, such as cancer and heart disease.

I get mild Italian chicken sausages from the meat counter. Look around and get what looks good to you.

Get whatever olives you like, I recommend buying them with the pit removed to make your life easier.

My favorite olives are Castelvetrano green olives. You can easily recognize them by their bright green color.

Peppadews are a gem I discovered from the Whole Foods olive bar. They are sweet yet slightly spicy.

If you can find them definitely give them a try.

To bring everything together, I like serving this bowl with tzatziki which is a cool yogurt and cucumber sauce.

You can use store-bought or homemade tzatziki.

Please leave your review for this Mediterranean cauliflower rice bowl with tzatziki recipe in the comment section below.



Prep The Cauliflower

Wash your cauliflower then cut in half and discard any of the green pieces.

Chop the cauliflower into florets.


Make The Cauliflower Rice

Wash the cauliflower and chop into bite size pieces then pulse in your food processor until it resembles rice.

If you have a small food processor like me, you will need to do this in 2 or 3 batches.


Cook The Cauliflower Rice

In a small pot, heat up 1 tablespoon of olive oil and add the caraway seeds.

Heat on medium heat and allow the seeds to fry in the oil for a couple of minutes.

Next add the cauliflower rice, mix and cover with a lid.

Cook the cauliflower rice on medium heat for about 10 minutes, stirring occasionally.


Cook The Chicken Sausage

I love buying raw chicken sausages from the grocery store because they are already seasoned.

To a large skillet add 1/2 teaspoon of olive oil and turn the heat to medium. Squeeze the meat out of the casings and add to the hot pan.

With your wooden spoon break up the meat into bite size pieces and cook for about 5-7 minutes or until the meat is fully cooked through.


Make the Tzatziki Sauce

Quickly rinse your food processor and add all of the tzatziki ingredients.

Blend until smooth.

Give it a taste and adjust seasoning if necessary.


Build Your Bowl

Start by adding some of the cauliflower rice to your bowl then add some chicken sausage pieces, chopped cucumber, olives, cherry tomatoes, peppadews and a dollop of the tzatziki.


Hi guys, so glad you are here! My food blog is about easy, colorful and mostly healthy recipes. I grew up in Germany and have been in the states since 2002. Currently, I am living in sunny Miami, FL! Please leave me a comment if you have questions or recipe requests and also follow me on social media via @foodbyjonister. Happy cooking and eating!

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6 Comments Hide Comments

That Tzatziki!!! My favorite! This sounds so good, so much yumminess on top of that cauliflower rice.

This looks like it’s loaded with flavor! So many veggies too…a great healthy meal option!

I made Tzatziki recently and my world has never been the same again, lol. So refreshing and lovely and just plain delicious. I add it to pretty much anything and everything. I also eat it by the spoonfuls, lol.

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