Cauliflower Rice Unstuffing – The Real Food Dietitians


The 2 Week Diet

Everyone gets to enjoy this Cauliflower Rice Unstuffing and still save room for dessert!

This post was created in collaboration with our friends at Thrive Culinary Algae Oil

Everyone is welcome at our table.

It’s no secret that we have an incredible love of sharing food and connecting over meals, especially at the holidays when we come together with family and friends, old and new. Now aside from the usual family dynamic stressors, we realize that for many, food can be a significant source of stress, too.

With all the diets, allergies, preferences and sensitivities that guests bring to the table, it’s hard to find a dish that can please them all. We know you can relate so that’s why we put a delicious low-carb twist on our popular Sweet Potato Unstuffing – so everyone can dig in and pile their plates high.  

Cauliflower Rice ‘Unstuffing’ is a veggie-packed, Whole30 & Vegan-friendly dish that’s perfect for the holidays. #realfood Click To Tweet

Not only is this Cauliflower Rice Unstuffing allergy-friendly (no gluten, grains, dairy, soy, eggs), but it’s vegan and Whole30-friendly, too. Nut allergy? No problem, swap them out for some pumpkin seeds or leave them out entirely.

In addition to swapping grains and dairy for more veggies, we also swapped cooking oils! Tossing the ingredients in light, neutral Thrive Algae Oil lets all of the delicate flavors shine through in this Cauliflower Rice Unstuffing. And the high smoke point, thanks to its high level of heart-healthy, heat-stable monounsaturated fatty acids (MUFAs), make it ideal for roasting, baking, frying, sautéing, searing, marinating or creating your signature vinaigrette. It’s the perfect oil for healthier holiday twists like this and for everyday cooking.

Good for you and good for the planet.

Aside from its versatility in the kitchen, we also love the fact that Thrive Culinary Algae Oil is sustainably produced and has a lower carbon footprint than many other cooking oils.

Unstuffing helps you leave room for pie.

Because we know you want a dab of this and a dab of that all the way down the buffet line, we kept this veggie-packed Cauliflower Rice Unstuffing nice and light so you’ll have plenty of room for pie.

We also kept it simple – just one dish required and it can be made up to 2 days in advance and reheated when it’s time to eat.

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Let’s Get Cookin’

Cauliflower Rice Unstuffing

  • Author: Jessica Beacom
  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hour
  • Yield: Serves 8 (Makes 8 1-cup servings)
  • Cuisine: Whole30, Vegan, Paleo


  • 2 cups Brussels sprouts, quartered (about 8 oz.)
  • 16 oz. riced cauliflower (fresh, not frozen)
  • 2 medium carrots, chopped
  • 2 celery ribs, sliced
  • 16 oz. cremini mushrooms, sliced
  • 1 small yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 medium apple, cored and diced
  • 3 Tbsp. Thrive Culinary Algae Oil (or olive or avocado oil
  • 1½ tsp. fresh thyme (or ½ tsp. dried)
  • 1½ tsp. fresh rosemary, minced (or 1 tsp. dried, lightly chopped or crushed)
  • 1½ Tbsp. fresh sage, minced (or ¾ tsp. dried)
  • ¾ tsp. salt
  • ½ cup no-sugar-added dried cherries or cranberries
  • ⅓ cup pecans, chopped and toasted
  • Salt & black pepper, to taste


  1. Preheat oven to 375℉.
  2. Combine all of the ingredients (except dried fruit and pecans) in a greased 9×13-inch baking dish. Toss until everything is mixed well.
  3. Cover baking dish with foil.
  4. Bake, covered, for 30 minutes. Remove foil, stir, then bake for an additional 10-15 minutes longer or until vegetables are tender.
  5. Taste and season with additional salt and pepper as desired. Stir in dried fruit and toasted pecans just before serving.

NOTE: This dish may be made up to 2 days in advance and reheated by placing it with a few tablespoons of water or broth in a slow cooker set to LOW, stirring occasionally until warmed through (or place baking dish, covered with foil, into a 350℉ oven until heated through. Reserve dried fruit and nuts to be added just before serving.


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  • Serving Size: 1 cup
  • Calories: 137
  • Sugar: 6g
  • Sodium: 262mg
  • Fat: 9g
  • Carbohydrates: 13g
  • Fiber: 4g
  • Protein: 4g

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Short Pin Image for Cauliflower Rice Unstuffing


This post was made possible by our friends at Thrive Culinary Algae Oil. Although we received compensation for this post, the opinions expressed here are  – as always -100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating great recipes and content for you.

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