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Cauliflower Rice Balls

Yields6 ServingsPrep Time15 minsCook Time10 minsTotal Time25 mins

You'd never know these were made with cauliflower! Just like my favorite pizzerias in NY used to make.

Cauliflower Rice Balls

 2.25 cups (283g) Cauliflower Rice - One bag frozen
 2 Sweet Italian Chicken Sausage (68g per sausage)
 2 tbsp Tomato Sauce (plus extra for serving)
 ¼ tsp Salt
 ¼ tsp Garlic Powder
 1 tsp Grated Parmesan Cheese
 56 g (1/2 Cup) LowFat Shredded Mozzarella Cheese
 1 Egg
 ¼ cup Italian Style Breadcrumbs

Heat a large stovetop pan over medium heat.


Once hot, add your frozen cauliflower (or fresh) directly to the pan- no need to spray. Dice up your chicken sausage and add that to your pan, along with 2 tablespoons tomato sauce, 1/4 salt and garlic powder, and a few dashes of basil (or diced up fresh basil if you have it). Chicken sausage is usually precooked, but if not, you’ll want to cook it before adding it in.


Mix everything together well, then let this cook down for 6-8 minutes, stirring occasionally. You want the cauliflower to be softened and fully cooked.


Remove from heat and add your mozzarella cheese and teaspoon of parmesan cheese, then mix everything together until the mozzarella is fully melted and the mixture is sticky. Let this cool down for a couple minutes.


While that cools, whisk an egg in one bowl, and add bread crumbs to another. You’ll only end up using 1/4 cup of breadcrumbs, but I add a little extra to the bowl to make it easier to coat. You will likely only use about half the egg as well, so don’t be surprised if you’re left with some.


Add a sheet of the parchment paper to your air fryer, or use cooking spray if you don’t have any of those.


Using a spoon, add two scoops of the rice mixture to your palm and roll it up into a ball. It should roll without much issue and won’t stick to your hands, but you can use some cooking spray on your hands if it does. Lightly roll the ball in the egg, coat with breadcrumbs, and then add to the air fryer.


Repeat for all 6, leaving room in between them, then air fry for 8 minutes, carefully flipping them after 4 minutes. If you want extra crisp, you can cook them for an extra minute or two.


Remove from the air fryer, serve with some additional sauce, and top with basil and grated parmesan cheese. Enjoy!

Nutrition Facts

Serving Size 1 Rice Ball

Servings 6

Amount Per Serving
Calories 90
% Daily Value *
Total Fat 4g7%
Total Carbohydrate 7g3%
Protein 8g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.