Veggie "Quinoa"

Posted by Mike Miryala on

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While quinoa is a nutritious and versatile grain, it is not low in carbohydrates. For those following a low-carb and plant-based diet, there are still ways to enjoy the flavors and benefits of a veggie "quinoa" bowl without the carb-heavy quinoa.

One alternative to quinoa is cauliflower rice. This is a low-carb substitute that is made by pulsing cauliflower florets in a food processor until they resemble rice. You can cook cauliflower rice in a similar way to quinoa and use it as the base for your veggie bowl.

Some great options for a low-carb veggie "quinoa" bowl include:

  • Roasted zucchini: Slice one zucchini into rounds, then toss with olive oil, salt, and pepper. Roast in the oven at 400°F for around 15-20 minutes, or until tender.
  • Sautéed spinach: Heat a pan with a little olive oil, then add a handful of spinach. Cook until wilted, then season with salt and pepper.
  • Grilled bell peppers: Slice one bell pepper into strips, then grill on high heat for around 5-7 minutes, or until charred.

Once your cauliflower rice and veggies are ready, it's time to assemble your bowl. Start by adding a generous scoop of cauliflower rice to the bottom of your bowl, then add your veggies on top. You can also add some protein, such as grilled chicken or shrimp, if you like.

The beauty of a low-carb veggie "quinoa" bowl is that it is still packed with flavor and nutrition, but without the carbs. It's a great option for those following a plant-based low-carb or keto diet, or for anyone looking to reduce their carb intake.

So why not give it a try and see how you like it!

Veggie "Quinoa"

Prep Time: 15 minutes
Cook Time: 15 minutes
Yield: 4 servings
Category: Dinner 


  • 4 Tablespoons (60 ml) avocado oil (or use coconut oil)
  • ½ medium onion (55 g), finely chopped
  • ½ head (300 g) of cauliflower, food processed into rice-like particles
  • ½ medium bell pepper (60 g), finely chopped
  • 3 green onions (15 g), finely chopped
  • 1 carrot (50 g), grated
  • ¼ cup (70 g) purple cabbage, roughly chopped
  • ½ cup (135 g) broccolini, roughly chopped
  • 2 cloves (6 g) of garlic, peeled and minced
  • 2 Tablespoons (30 ml) gluten-free tamari sauce or coconut aminos
  • 1 teaspoon (5 ml) sesame oil
  • Salt and pepper, to taste


    1. Add the avocado or coconut oil to a large frying pan and cook the diced onion until slightly browned.
    2. Then add in the rest of the vegetables and cook on high heat until slightly softened, approximately 10 minutes.
    3. Add the minced garlic, tamari sauce, and sesame oil. Season with salt and pepper to taste. Cook for 1-2 minutes more and serve.

    Nutrition: (Estimated and based on per-serving amounts.)

    • Calories: 185

    • Fat: 15 g
    • Total Carbs: 11 g
    • Fiber: 4 g
    • Sugar: 4 g
    • Net Carbs: 7 g
    • Protein: 3 g

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