Home > Recipes > Healthy Dirty Rice Meal Prep

Kevin Curry

Healthy Dirty Rice Meal Prep

Healthy Dirty Rice Meal Prep


* Optional Substitution Note

Ingredients for 4 large servings:

  • 24oz (1lb 8oz) raw cauliflower florets
  • 24oz 90% lean ground beef
    • Substitutes: fatty meat to make this recipe more ketogenic-friendly; or leaner meat to reduce calories; veggie ground
  • 1 tablespoon minced garlic
  • 1 green bell pepper, chopped
  • 2 celery stalks, chopped
  • 1 small red onion, diced
  • Creole Seasonings:
    • 1 1/2 tablespoons creole seasoning
    • OR the following:
      • 2 teaspoons paprika
      • 1 tablespoon onion powder
      • 2 teaspoons dried oregano
      • 2 teaspoons dried thyme
      • 1 teaspoon cayenne pepper
      • 1 teaspoon sea salt (or to taste)
      • 2 teaspoons cracked pepper
  • 1 tablespoon Worcestershire
  • 1 1/2 cup beef stock
    • Substitute: veggies stock
  • 2 bay leaves
  • 3 sage leaves, fresh
  • spray olive oil


Step 1

Place raw cauliflower florets in a food processor or blender and pulse blend to create rice-like chunks. Careful not to overdo it and create “quinoa-like” pieces where it is too fine. Set the cauliflower rice aside. Note: usually when I create cauliflower rice, I like to dry out of the cauliflower rice by wrapping it in a thin towel or cheesecloth and squeezing the moisture into a bowl. This prevents the final product from being watery and runny. However, since we’ll be adding broth to this recipe and lightly cooking the cauliflower, it is not needed.

Step 2

Set a nonstick pot on medium heat, spray with olive oil and add garlic and ground meat. Chop and cook until the meat is about 90% finished with only a few visible pink pieces, about 5 minutes.

Step 3

Add in the bell pepper, celery and red onion and cook for about 4 to 5 minutes.

Step 4

Add the seasonings – either Creole or individual – and season to taste with sea salt & pepper. Cook for about 1 to 2 minutes, then add in the Worcestershire, only 1 cup beef stock, bay leaves and sage. Stir, bring it to a light simmer on low heat, then cover and cook for about 15 minutes.

Step 5

Add the cauliflower rice and stir the ingredients together. If there is enough liquid in the pot after rice has been added, then cover and cook for an additional 8 to 10 minutes. If not, add the remaining stock, then cover and cook for 8 to 10 minutes.

Step 6

Season to taste with sea salt & pepper and enjoy.

Approximate macros for 1 of 4 large servings WITHOUT the maple candied carrots

(Based on 0 reviews)


Your email address will not be published. Required fields are marked *

Rate the recipe:


Cook 37min
Total 37min

Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!