A super easy one-dish meal. This baked feta cauliflower rice with shrimp is so fast to throw together, packed with flavor and protein, and extra light on carbs and fat… leaving plenty of room for something fun later! This is my goal in life haha. Make dinner delicious, but not at the expense of dessert and day-time chips.
This dish has a cauliflower rice base, so if that’s too hard on your belly, maybe bulk yours up with some real rice! Much higher in carbs of course, but sometimes we gotta do what the bloat makes us do.
If your stomach handles cauliflower like a champ, it’s so good for you, loaded with fiber and vitamin C! It’s also one of the best plant sources of choline — a nutrient crucial for your heart, liver, brain, and nervous system. Add in some shrimp and feta cheese and you’ve got yourself a healthy helping of protein as well. A meal for a champion.
Or just someone who loves chips during the day, and dessert later.
How to Make Baked Feta Cauliflower Rice with Shrimp
- 4 oz block Feta
- Jarred roasted red peppers
- Diced canned tomatoes, drained
- Frozen cauliflower rice
- Frozen cubes of garlic, or minced cloves
- Kosher salt and pepper to taste
- Raw shrimp, tails removed
- Dried oregano
- Fresh parsley, minced
- Lemon, juiced
- Arugula, roughly chopped
- Fresh oregano or mint, chopped
- Pinch of red pepper flakes
Heat up your oven to 400°. Grab a large baking dish — 9×13 will work but use a larger one if you have it! The cauliflower will roast better.
Place your feta in the middle of the baking dish, and surround it with the roasted red peppers, canned tomatoes, cauliflower rice, and garlic. Sprinkle everything with a good pinch of kosher salt and some fresh cracked pepper. Then, roast for 30-40 minutes.
Remove the dish from the oven and add raw shrimp right on top of the cauliflower rice. Spray with a light mist of olive oil spray, sprinkle dried oregano, fresh parsley, and a little more kosher salt and pepper (just to make sure your shrimp are seasoned too!) Squeeze with lemon and bake for an additional 15 minutes or until shrimp are opaque and done to your liking.
When the shrimp is cooked, remove it from the oven and mix in chopped arugula, additional fresh herbs, and a pinch of red pepper flakes for some heat. Enjoy!
I love that the dish has veggies, protein, and carbs all baked into one delicious dish. But, if you’re wanting to add a few simple sides, a simple green salad and some crusty bread are always a win! And for the record, of course you can use fresh cauliflower rice, I just love the ease of buying frozen. Then you don’t forget to use it before it goes bad and stinks up your fridge so bad you never want to buy cauliflower ever again.
But maybe that’s just me.
If you love a good one-dish meal, try out a few of my other favorites for your next week of meal planning!
Creamy Chicken Pot Pie Soup – Lillie Eats and Tells
Skinny Mushroom and Thyme Pasta Bake with Chicken and Creamy Cauliflower Sauce – Lillie Eats and Tells
Creamy Green Chili Chicken Bake – Lillie Eats and Tells
Be sure to follow me on Instagram for more recipes and cooking tips. And check out my Macro-Friendly Cookbooks here.
Baked Feta Cauliflower Rice with Shrimp
- 4 oz (113 g) block feta
- ½ cup (180 g) jarred, roasted red peppers
- 14.5 oz can (380 g) diced canned tomatoes, drained
- 24 oz (680 g) frozen cauliflower rice
- 2 cubes frozen garlic, or minced cloves
- kosher salt and pepper, to taste
- 2 ½ cups (370 g) raw shrimp, tails removed
- 1 tsp dried oregano
- 2 Tbsp fresh parsley, minced
- 1/2 lemon, juiced
- 2 cups (60 g) arugula, roughly chopped
- 2 Tbsp fresh oregano or mint, chopped (optional)
- Pinch of red pepper flakes
- Heat oven to 400°. Grab a large baking dish– 9×13 will work but use a larger one if you have it! The cauliflower will roast better.
- Place your feta in the middle of the baking dish, and surround it with the roasted red peppers, canned tomatoes, cauliflower rice, and garlic. Sprinkle everything with a good pinch of kosher salt and some cracked black pepper. Roast in preheated oven for 30-40 minutes.
- Remove the dish from the oven and add raw shrimp right on top of the cauliflower rice. Spray with a light mist of olive oil spray, sprinkle dried oregano, fresh parsley and a little more kosher salt and pepper (just to make sure your shrimp are seasoned, too!) Squeeze with lemon and bake for an additional 15 minutes or until shrimp are opaque and done to your liking.
- When the shrimp are cooked, remove dish from the oven and mix in chopped arugula, additional fresh herbs and a pinch of red pepper flakes for some heat. Enjoy!
Tried this recipe?
Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!
Can you use fresh cauliflower rice? If so, does this change the time it cooks in oven? Thank you – can’t wait to try this but need guidance on cooking of fresh cauliflower rice.
This is fantastic, super simple and sure to become a regular in the rotation! Another winner!
Has anyone tried using crumbled feta instead of a block of feta?
This was great! It was very filling and tasted great. Definitely a keeper! I doubled the recipe and made it in two trays. Next time, we might experiment with using fresh peppers or tomatoes to cut back on the sodium a bit.
This is a 10/10! Even if you are not a huge cauliflower rice fan, you will LOVE this recipe. The feta gives the rice a great consistency and flavor. My teenagers, who non stop make fun of me for “pretending” to like cauliflower rice, even admitted this was absolutely delish. The serving size is huge for the low macros. Your house will smell absolutely amazing too! Make it and enjoy every bite!
Can this be reheated? What’s the best method?
This is the BOMB!! I loved it so much!! My family loved it too!!
Question- when making with rice should i cook the rice first? Family doesn’t like cauliflower- TIA!
I have done this with rice, too. I cooked it separately for 3/4 of the time and then I mixed it in with the tomato and feta when it was time to add the shrimp. It was very good.
Such a unique and delicious dish!
This was stellar. I skipped the parsley, mint and oregano and instead added about a cup of minced cilantro. SO GOOD and so filling.
This recipe was DYNAMITE. It was so delicious and easy. I can’t wait to make it again.
This dish is delicious! Such a great combination of flavors! I appreciate its unique and complex taste, with a simple one dish recipe.
I could not love this recipe more! Seriously delicious and so easy.
Another winner! Love this one!
This is AMAZING!!! I used spinach since I couldn’t find arugula but I don’t think it made any difference. The flavors are fantastic!
Very tasty recipe! Loved the mix of flavors and being able to eat a large volume with the great macros.
Made this for dinner tonight. It was delicious! So easy to prepare and a complete meal in one pan. I have leftovers to enjoy for a couple days.
I will be saving this recipe!
This recipe looks great, but when I try to put it into MFP it is not showing up!
Hi! Should we steam the frozen cauliflower first?
LillIes RECIPES Are so easy to follow! Your belly gets full without blowing your Macros!
Best meals all the time