Dirty "Cauliflower" Rice

Dirty rice is a classic Louisiana staple rooted in Creole and Cajun cooking. Traditionally, it’s made with white rice and sometimes cooked alongside finely chopped chicken livers and ground pork or beef, plus the “holy trinity” of Southern cuisine — onions, bell peppers, and celery. The dish gets its signature “dirty” color from the browned meat and livers mixed throughout the rice.

In this lighter twist, I swap traditional white rice for frozen cauliflower rice, which keeps the texture but dramatically lowers the carb content. Instead of relying on heavy fats or organ meats, I focus on bold Cajun seasoning, aromatics, and leaner protein to build that same depth of flavor. You still get the savory, slightly smoky profile that makes dirty rice so satisfying — just without feeling weighed down afterward.

What makes this version healthier isn’t just the cauliflower swap (though that alone reduces calories and carbohydrates significantly). It’s also about being intentional with ingredients: less saturated fat, more vegetables, and flavor coming from herbs and spices rather than excess sodium. This way, you can enjoy a dish inspired by tradition while supporting better digestion, balanced blood sugar, and overall wellness. It’s comfort food — just made smarter.

What you'll need:

• 1 bag frozen cauliflower rice

• ½ lb ground turkey or ground beef

• ½ small onion, finely diced

• 1/2 stalks of celery, finely diced

• ½ bell pepper, finely diced

• 2 cloves garlic, minced

• Cajun seasoning

• Dried thyme (optional)

• Olive oil

• Salt & pepper (to taste)

What to do:

• Heat a large skillet over medium heat and add a drizzle of olive oil.

• Add the ground turkey or beef and cook until browned, breaking it apart as it cooks. Drain excess grease if needed.

• Add diced celery, onion and bell pepper. Sauté for 3–4 minutes until softened.

• Stir in minced garlic and cook for 30 seconds until fragrant.

• Add the frozen cauliflower rice directly to the skillet (no need to thaw).

• Season with Cajun seasoning, dried thyme (if using), salt, and pepper.

• Cook for 5–7 minutes, stirring occasionally, until the cauliflower is tender and excess moisture cooks off.

• Taste and adjust seasoning. Reduce heat to low and keep warm.

Have you tried swapping rice for cauliflower rice yet? How do you like it?