This 20-Calorie Cooking Hack Helped Me Fill Up and Lose Weight

One cup of riced cauliflower is just 20 calories, but adds two grams each of fiber and protein. While I sometimes use it as a rice substitute, eating this entire bag for just 80 calories, here are some of the ways I love to add it to recipes.

Since I started eating veggies for breakfast, I love adding cauliflower to my oatmeal. I know it sounds weird, but the cauliflower has a tender texture, and when I add cinnamon and frozen blueberries to the bowl, that's all I taste. I add half a cup of rolled oats and half a cup of frozen riced cauliflower to a small pot with one cup of water or plant-based milk, and cook them together for about five minutes. It's creamy and delicious!

I like to add half a cup of frozen riced cauliflower to my banana protein smoothie, and it gets a smooth, creamy, cold texture that I love.

I love eating a huge bowl of rice, quinoa, or other whole grains because the carbs are so satiating. But I do like cooking my whole grains with one cup of frozen riced cauliflower just to lower the calorie density and help prevent the constipation that can sometimes happen when eating a lot of grains.

Adding frozen riced cauliflower to soups adds a pleasant rice-like texture without a ton of calories. But I also like adding it to soups to offer a smooth creamy texture without the cream — I just use my immersion blender for soups like potato leek or butternut squash lentil.