Bowl meals are one of the easiest ways to eat well on keto, and this Mediterranean version built on cauliflower rice is proof. You start with lightly sauteed cauliflower rice as the base, then pile on roasted red peppers, briny Kalamata olives, cool diced cucumber, and a generous drizzle of creamy tahini dressing. Every bite has something different going on — crunchy, creamy, salty, bright — and it all comes together in about 25 minutes. At 7g net carbs and completely vegan, this is the kind of lunch that makes you feel genuinely good afterwards. It's also a meal-prep champion — the cauliflower rice base and toppings keep well in the fridge, so you can assemble bowls throughout the week.

Why This Works on Keto

Cauliflower rice is the backbone of this bowl, replacing traditional grains with a fraction of the carbs. The tahini dressing delivers healthy fats and a creamy richness that keeps the dish satisfying, while the olives contribute even more beneficial fats. Despite being vegan, the combination of cauliflower, tahini, and olives provides a well-rounded macro profile. The 5g of fiber from the vegetables and cauliflower helps with satiety and digestive health, and the Mediterranean flavour profile means you won't feel like you're eating "diet food."

Ingredients

Cauliflower rice base:

  • 1 medium head cauliflower (about 600g), riced (or 500g pre-riced cauliflower)
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground turmeric

Bowl toppings:

  • 120g roasted red peppers (jarred), drained and sliced
  • 80g Kalamata olives, pitted and halved
  • 1 medium cucumber (150g), diced
  • 60g cherry tomatoes, halved
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh mint, chopped (optional)

Tahini dressing:

  • 3 tablespoons tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon water (more if needed)
  • 1 small clove garlic, minced or grated
  • 1/4 teaspoon salt
  • Pinch of cumin

Instructions

  1. If ricing your own cauliflower, cut it into florets and pulse in a food processor until it resembles rice grains. Don't over-process — you want individual pieces, not a paste.
  2. Heat the olive oil in a large skillet over medium-high heat.
  3. Add the cauliflower rice, salt, pepper, cumin, and turmeric. Stir well to coat.
  4. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but not mushy and any excess moisture has cooked off. The turmeric will give it a beautiful golden colour.
  5. While the cauliflower cooks, prepare the tahini dressing. In a small bowl, whisk together the tahini, lemon juice, water, garlic, salt, and cumin until smooth. Add more water a teaspoon at a time if it's too thick — you want a drizzleable consistency.
  6. Prepare all your toppings: slice the roasted peppers, halve the olives, dice the cucumber and tomatoes, chop the herbs.
  7. Divide the warm cauliflower rice among four bowls.
  8. Arrange the roasted peppers, olives, cucumber, and cherry tomatoes on top of each bowl.
  9. Drizzle generously with tahini dressing.
  10. Finish with fresh parsley and mint. Serve immediately or at room temperature.

Tips & Variations

  • Don't skip the spices in the cauliflower rice: The cumin and turmeric transform plain cauliflower from bland to genuinely flavourful. They also give it a beautiful golden colour that makes the bowl look more appetising.
  • Add protein: For a heartier meal, top with marinated and baked tofu cubes (about 100g per serving) or a couple of hard-boiled eggs if you're lacto-ovo.
  • Make your own roasted peppers: Char whole red peppers under the broiler, turning occasionally, until blackened all over. Steam in a covered bowl for 10 minutes, then peel, seed, and slice. The flavour is noticeably better than jarred.
  • Meal prep strategy: Cook the cauliflower rice and store it separately from the toppings. Assemble bowls fresh each day and add the dressing at the last minute. Everything keeps well for 4-5 days in the fridge.
  • Add pickled red onion: Quick-pickled red onion (sliced onion in equal parts vinegar and water with a pinch of salt, 15 minutes) adds a tangy crunch that lifts the whole bowl.
Does cauliflower rice taste like regular rice?
Honestly, no — it doesn't taste exactly like rice, and pretending it does will only disappoint you. What it does do is serve as an excellent base that absorbs flavours, provides texture, and fills your bowl with very few carbs. When seasoned well (like in this recipe with cumin and turmeric), it's genuinely delicious on its own terms.
Can I use pre-made cauliflower rice from the store?
Absolutely. Pre-riced cauliflower (fresh or frozen) saves a lot of time and works perfectly here. If using frozen, you can cook it straight from frozen — just add a couple extra minutes of cooking time and make sure to let any excess water evaporate.
How do I make tahini dressing thinner or thicker?
Tahini thickens as you add lemon juice (it seems counterintuitive, but it's a property of the sesame proteins). To thin it out, add water a teaspoon at a time, whisking constantly, until you reach your desired consistency. For a thicker dressing, use less water. The dressing will also thicken as it sits, so make it slightly thinner than you think you need.