Living in Italian: Cauliflower Rice Parmigiana with Mushrooms

October 3, 2017

Fiorella creates a healthy twist on the classic Italian American parmigiana and the latest health craze of cauliflower rice! This recipe is low-carb and vegetarian friendly, and trust me, you will not miss the pasta!



  • Cauliflower Rice

  • Olive Oil

  • Garlic

  • Marinara Sauce  (try my homemade recipe!)

  • Mushrooms

  • Sea Salt

  • Parmigiano Reggiano Cheese


  1. Heat olive oil in pan over medium heat. Add garlic and heat until aromatic. 

  2. Add cauliflower rice, stir and saute 6-7 minutes. 

  3. In a separate pan, saute sliced mushrooms in a little olive oil. Season with salt to taste. Stirring occasionally until tender. 

  4. In a small pot, heat marinara sauce until lightly simmering. Add sauteed mushrooms and reduce heat to low until ready to serve to allow the flavors to mix.

  5. Scoop a heaping spoonful of the sauteed cauliflower rice. Then add spoonfuls of mushrooms in marinara sauce over cauliflower rice.

  6. Serve with a generous sprinkle of parmigiano cheese and enjoy!

Nutrition RX:

  • Cauliflower--perfect substitution for rice or pasta. It is low in carbohydrates, yet full of fiber to keep you satisfied! (definitely diabetes-friendly). Cauliflower also contains quercetin & sulforaphane, which boosts your metabolism and protects against cancer

  • Garlic-- has allicin, which contains anti-microbial protective properties and can reduce inflammation! 

  • Marinara Sauce--rich in antioxidant, lycopene found in tomatoes and protects against harmful damage and aging in your body

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