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Mediterranean Cauli-Rice with Fried Halloumi

4.5 stars, average of 51 ratings

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This ketogenic Mediterranean Cauliflower Rice with Halloumi is the perfect weekday meal. It’s a quick, easy recipe and packed full of flavour.

Cauliflower rice is a great low carb alternative to rice. It’s anti-inflammatory and much kinder to the digestive system than traditional rice. Want to know the secret to delicious tasting, fluffy cauliflower rice? I’m sharing it below. It’s what I like to call the 3’s: Steam, Squeeze and Sauté!

Hands-on Overall

Allergy information for Mediterranean Cauli-Rice with Fried Halloumi

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free

Nutritional values (per serving)

Net carbs8.2 grams
Protein19.3 grams
Fat34.4 grams
Calories422 kcal
Calories from carbs 8%, protein 18%, fat 74%
Total carbs11.8 gramsFiber3.6 gramsSugars3.4 gramsSaturated fat20.2 gramsSodium1,065 mg(46% RDA)Magnesium67 mg(17% RDA)Potassium574 mg(29% EMR)

Ingredients (makes 4 servings)

  • 1 small cauliflower, stalk and leaves removed, (500 g/ 1.1 lb)
  • 1 small red onion, diced (60 g/ 2.1 oz)
  • 2 cloves garlic, minced
  • 2 tbsp virgin coconut oil (28 g/ 1 oz)
  • 1 tbsp red pesto (15 g/ 0.5 oz) - you can make your own
  • 1 tsp of dried oregano
  • 5 pieces sun-dried tomatoes (15 g/ 0.5 oz)
  • 1 tsp of paprika
  • 2-4 tbsp fresh parsley
  • 1 tbsp extra virgin olive oil
  • 320 g Halloumi (11.3 oz) - 80 g/ 2.8 oz per person, 3 slices
  • salt and pepper to taste
  • lemon wedges to serve

Note: use pesto made with sunflower seeds for a nut-free option.


  1. Remove the leaves and stalk from the cauliflower and chop the florets into chunks. Mediterranean Cauli-Rice with Fried Halloumi
  2. Place the chopped cauliflower in a high speed food processor. Using the S blade or a grating blade, pulse until it resembles a rice sized consistency. Takes about 10 seconds. Mediterranean Cauli-Rice with Fried Halloumi
  3. Add an inch of boiling water to a pan and place on the stove. Add your cauliflower rice to a metal steamer and place in the pan. Steam for 7 - 8 minutes until cooked but slightly el-dente. Alternatively, you can place the cauli-rice in a bowl with 1 tablespoon of water and cook in the microwave on high for about 3-5 minutes.
  4. Allow to cool slightly and transfer to a muslin cloth or nut bag and squeeze out the excess water (this is what makes the cauli-rice nice and fluffy). If you don’t have muslin, a fine, clean tea towel would also work.
  5. Heat 1 tablespoon of coconut oil in a sauce pan on a medium heat. Add the onion and garlic and sauté for 3 minutes until soft and translucent. Turn the heat down to low. Add 1 extra tablespoon of coconut oil to the pan, along with the cauliflower rice, oregano, chopped sun-dried tomatoes, paprika, pesto and olive oil. Mix and fluff with a fork. Season to taste (remember the Halloumi is salty too)! Turn off the heat, and toss through the fresh parsley.
  6. In a frying pan, heat 1 tablespoon of olive oil. Add the Halloumi slices and fry on a medium heat for approximately 2 minutes per side, until it starts to turn golden and crisp. Mediterranean Cauli-Rice with Fried Halloumi
  7. Place the Mediterranean cauliflower rice on a plate and top with the fried Halloumi. Optionally, garnish with more parsley and ground black pepper. Serve with lemon wedges. Eat immediately or store in the fridge for up to 4 days and reheat as needed. Mediterranean Cauli-Rice with Fried Halloumi

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Cauliflower, fresh
3.7 g2.4 g0.4 g31 kcal
Onion, red, fresh
1 g0.2 g0 g6 kcal
Garlic, fresh
0.5 g0.1 g0 g2 kcal
Coconut oil, extra virgin
0 g0 g6.7 g61 kcal
Macadamia Cashew Red Pesto, homemade (KetoDiet blog)
0.3 g0.2 g1.6 g16 kcal
Oregano, dried
0.1 g0 g0 g1 kcal
Sun-dried tomatoes (in oil, drained)
0.7 g0.2 g0.5 g8 kcal
Paprika, spices
0.1 g0.1 g0.1 g2 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Olive oil, extra virgin
0 g0 g3.4 g30 kcal
Halloumi (Cypriot cheese)
1.6 g16 g21.6 g263 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Lemon juice, fresh
0.2 g0 g0 g1 kcal
Total per serving
8.2 g19.3 g34.4 g422 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (4)

Recipe sounds yummy and easy. Just have to find the halloumi in my small area.

So good even though I didn't have all the ingredients. Instead of onion and garlic I used powder and fresh tomatoes

Sounds good to me! I use onion and garlic powder in caili-rice and sauces all the time 😊

This was so simple and delicious! I did skip the steaming though and pan-fried the rice with the spices instead. So so good!!!