Greek Cauliflower Rice Bake

Greek Cauliflower Rice Bake with Red Pepper, Onions, and Feta can be a perfect low-carb side dish or a meatless main dish! And I love this cauliflower rice dish with Greek flavors when it’s made with plenty of Feta Cheese; take your choice on that!

Pin the Greek Cauliflower Rice recipe to make it later!

This Greek Cauliflower Rice Bake is a lower-carb version of a casserole that was originally made with leftover brown rice. If you’re not watching carbs, you can see notes in the new recipe for the original version. But for everyone who is watching carbs, this is a delicious low-carb side dish or meatless main dish!

The updated Greek Cauliflower Rice recipe uses frozen cauliflower rice. And I don’t mind a bit using a convenience product like that which makes the recipe so quick and easy. I hope you’ll try it soon if you’re a fan of Greek flavors!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

• frozen cauliflower rice
• onion
• red bell pepper
• Olive Oil (affiliate link)
• Greek Seasoning (affiliate link)
• Feta cheese
• green onions

What gives Greek flavors to this cauliflower rice bake?

I used Greek Seasoning (affiliate link) and a generous amount of crumbled Feta Cheese to give this recipe those Greek flavors that I love so much.

How low in carbs is the Greek Cauliflower Rice?

This tasty cauliflower rice casserole with Greek flavors only has about 7 net carbs per serving and 6 grams of protein!

How to make Greek Cauliflower Rice Bake:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Take frozen cauliflower rice out of the freezer and let it start to thaw on the counter.
2. Preheat Oven Spray a casserole dish with non-stick spray.
3. Cut up the red bell pepper and the onion.
4. Heat oil in a large frying pan and cook peppers and onions over medium-high heat until just starting to brown, about 2 minutes.
5. Add Greek Seasoning (affiliate link) and some fresh-ground black pepper and cook about 2 minutes more.
6. While that cooks, measure out Feta and slice green onions. (Please use the full amount; they add a lot of flavor!)
7. Break cauliflower rice apart inside the package if it’s still in frozen clumps.
8. Then add cauliflower rice to the pan and cook just until it’s heated through, about 2-3 minutes.
9. Turn off heat and mix in green onions and 3/4 cup crumbled Feta.
10. Put that mixture into the casserole dish and top with remaining Feta.
11. Bake the Greek Cauliflower Rice until the casserole is steaming hot and Feta is starting to melt, about 30 minutes.
12. Serve hot, and enjoy!

Make Greek Cauliflower Rice as part of a low-carb meal:

Greek Cauliflower Rice Bake would be a great side dish for any of these dishes with Greek flavors:

• Greek Lemon Chicken
• Baked Greek Meatballs with Feta
• Very Greek Grilled Chicken
• Greek Salmon with Tzatziki
• Greek Sheet Pan Chicken Meal

Want More Ideas for Cauliflower Rice?

Check out Keto Cauliflower Rice Recipes to see a wide variety of recipes using cauliflower rice!

Weekend Food Prep:

This Greek Cauliflower Rice recipe has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!

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Yield: 6 servings

Greek Cauliflower Rice Bake

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

This Greek Cauliflower Rice Bake with Red Pepper, Onions, and Feta is a perfect low-carb side dish for any meal with Greek Flavors!

Ingredients

• 2 10 oz. pkg. frozen cauliflower rice
• 1 medium onion, chopped fairly small
• 1 red bell pepper, diced into 1/2 inch pieces
• 1 T olive oil
• 1 T Greek Seasoning (see notes)
• 1 cup crumbled Feta cheese
• 1 cup sliced green onions

Instructions

1. Take two 1o oz. packages frozen cauliflower rice out of the freezer and let it start to thaw on the counter.
2. Preheat Oven to 375F/190C. Spray a casserole dish with non-stick spray. I used a dish that was 8"x11".
3. Cut up the red bell pepper and the onion into smallish, same-size pieces.
4. Heat the oil in a large non-stick frying pan and saute the peppers and onions over medium-high heat until they're just starting to cook, about 2 minutes.
5. Then add the Greek Seasoning (affiliate link) and some fresh-ground black pepper and cook about 2 minutes more.
6. While that cooks, measure out the Feta and slice the green onions. (Please use the full amount; they add a lot of flavor!)
7. Break cauliflower rice apart inside the package if it's still in frozen clumps.
8. Then add cauliflower rice to the frying pan and cook just until it's heated through, about 2-3 minutes.
9. Turn off heat and mix  in the green onions and 3/4 cup crumbled Feta.
10. Put that mixture into the casserole dish and top with remaining Feta.
11. Bake until the casserole is steaming hot and Feta is starting to melt, about 30 minutes.
12. Serve Greek Cauliflower Rice Bake hot and enjoy!

Notes

Greek Seasoning (affiliate link) is readily available but if you don't want to buy it most brands are a mixture of salt, Turkish oregano, garlic, lemon peel, black pepper, and marjoram.

To make this recipe with brown rice instead of cauliflower rice: You will need 4 cups cooked brown rice. Also add 1/4 cup chicken stock to the mixture before you add it to the casserole dish. Other preparation and cooking instructions are the same.

Recipe created by Kalyn. (Originally posted April 2009; latest update January 2020.)

Nutrition Information

Yield

6

Serving Size

1
Amount Per Serving Calories 128Total Fat 8gSaturated Fat 4gUnsaturated Fat 3gCholesterol 22mgSodium 1021mgCarbohydrates 10gFiber 3gSugar 5gProtein 6g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
The Greek Cauliflower Rice Bake is great for low-carb or Keto diets. It’s also a great dish for phase two or three of the original South Beach Diet or any other low-glycemic eating plan. South Beach would recommend a moderate amount of cheese.

Find More Recipes Like This One:
Use Side Dishes to find more recipes like this one! Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
The cauliflower rice casserole with Greek flavors was first posted in 2020, adapted from a brown rice casserole from the early days of my blog. The recipe was last updated with more information in 2026.