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June 24, 2021

Air-Fryer Cauliflower Rice Bowls

Air-Fryer Cauliflower Rice Bowls are a high-protein, veggie-forward dish. With a spicy yogurt dressing, these bowls are a delicious plant-based meal.

Air-Fryer Cauliflower Rice Bowls

Sometimes the healthiest meals are the simplest ones. What I love about these bowls is that they aren't super complicated. They aren't revolutionary. They are basically just rice, beans, and veggies. But wow, they are delicious!

With the right combination of ingredients and flavors you can easily create a recipe that is full of flavor.

Something that makes these bowls special is the variety of ingredients, specifically in texture. First, you've got a bed of rice - super soft. Then you've got some crispy cauliflower. This is where the air-fryer (or oven) comes in. You can make deliciously crisp cauliflower with a hot oven, especially a convection oven, or an air-fryer.

You also have a variety of fresh veggies which add some crunch. And finally, there's a super creamy yogurt sauce that completes the dish.

Even though the ingredients are simple, the variety makes it interesting.

Important note:

I'm calling these bowls "Air-Fryer Cauliflower Rice Bowls" but you definitely don't need an air fryer to make them. An air fryer or convection oven allows you to create a super crispy texture much quicker than a regular oven, BUT if you only have a regular oven, you CAN still make these bowls delicious!

I have instructions for both the air-fryer/convection oven and regular oven below.

Air-Fryer Cauliflower Rice Bowls

Recipe Features

  • Dietary needs — these Air-Fryer Cauliflower Rice Bowls are dairy-free, plant-based, oil-free, gluten-free, and sugar-free
  • Nutrient-dense —  these bowls have the main nutrient staples for a well-rounded meal. As a rule of thumb, it's a great idea to eat greens (veggies!), grains, and beans. This bowl has all three.
  • Meal prep — make lunch for the whole week by batch cooking this recipe on the weekend. These bowls are great for meal prep!

Air-Fryer Cauliflower Rice Bowls

Ingredients

These bowls are pretty simple, just grains, greens, and beans. Healthy basics!

  • Brown Rice: Brown rice is just a bit healthier than white rice, though it takes longer to cook. If you'd rather eat white rice, or don't have as much time, go for it - white rice would taste lovey in this dish.
  • Cauliflower: for some extra flavor, we'll add a few spices to the cauliflower - cumin, paprika, and cayenne. The perfect amount of spice and sweetness.
  • Edamame: Also known as soybeans, edamame is super high in protein. It is a great addition to these bowls to round out the nutritional profile.
  • Veggies: green bell pepper, cucumber & red onion.
  • Dressing: for a super simple, yet incredibly tasty dressing we'll mix non-dairy yogurt, tahini, cayenne, and salt.

Air-Fryer Cauliflower Rice Bowls

How to make Air-Fryer Cauliflower Rice Bowls

Step 1. Cook the rice according to the package directions.

Step 2. Chop the cauliflower into small florets. Sprinkle with the paprika, cumin, and cayenne. Place on the top rack of the air fryer and fry at 350 for 15 minutes or bake in a regular oven at 450 for 15 minutes.

Step 3. Meanwhile, defrost the edamame.

Step 4. Slice cucumber, bell pepper, and red onion into thin strips.

Step 5. Make the dressing. Mix the yogurt, tahini, cayenne, and salt.

Step 6. When the cauliflower is cooked, assemble the bowls. Place a bed of rice and cauliflower in the bottom of the bowl. Top with edamame, cucumber, pepper, and red onion. Drizzle with the tahini yogurt dressing. Enjoy!

Air-Fryer Cauliflower Rice Bowls

Recipe Prayer

Thank you God for this food. We are grateful to have access to foods that fuel our bodies. Amen.

Related Recipes

Love these bowls? Try these next:

Air-Fryer Cauliflower Rice Bowls Pinterest Graphic

Air-Fryer Cauliflower Rice Bowls

Air-Fryer Cauliflower Rice Bowls are a high-protein, veggie-forward dish. With a spicy yogurt dressing, these bowls are a delicious plant-based meal.

Author:

Elizabeth

Serves:

4

Prep:

5

min

cook:

45

min

total:

50

min

Ingredients

  • 3/4 Cup Brown Rice, dry
  • 1 Head Cauliflower
  • 1 Teaspoon Cumin
  • 1 Teaspoon Paprika
  • 1/2 Teaspoon Cayenne
  • 3/4 Cup Frozen Edamame
  • 1 Green Bell Pepper
  • 1/2 Cucumber
  • 1/4 Red Onion
  • 1/2 Cup Non-Dairy Yogurt
  • 1 Tablespoon Tahini
  • 1/2 Teaspoon Cayenne
  • 1/4 Teaspoon Salt

Instructions

  1. Cook the rice according to the package directions.
  2. Chop the cauliflower into small florets. Sprinkle with the paprika, cumin, and cayenne. Place on the top rack of the air fryer and fry at 350 for 15 minutes or bake in a regular oven at 450 for 15 minutes.
  3. Meanwhile, defrost the edamame.
  4. Slice cucumber, bell pepper, and red onion into thin strips.
  5. Make the dressing. Mix the yogurt, tahini, cayenne, and salt.
  6. When the cauliflower is cooked, assemble the bowls. Place a bed of rice and cauliflower in the bottom of the bowl. Top with edamame, cucumber, pepper, and red onion. Drizzle with the tahini yogurt dressing. Enjoy!

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August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography