Cauliflower Rice (100 G)

Pair cauliflower rice with protein such as eggs, tofu, chicken, fish, or plain Greek yogurt to slow glucose absorption.

Add healthy fats such as avocado, olive oil, nuts, or seeds rather than eating cauliflower rice alone.

Include extra non-starchy vegetables, such as broccoli, spinach, zucchini, mushrooms, or peppers, to increase fiber and meal volume.

Avoid sweetened sauces and high-sugar add-ins; season with herbs, spices, lemon, vinegar, garlic, or unsweetened salsa instead.

Keep the cauliflower-rice serving moderate and build the plate around protein and vegetables rather than adding starch-heavy sides.

Take a 10–20 minute easy walk after the meal, if appropriate for you, to help reduce the post-meal rise.