Easy Roasted Cauliflower Rice with Meatballs in Marinara – 2 Minute Prep!

Easy Cauliflower Rice with Meatballs

Three reasons why Easy Roasted Cauliflower Rice with Meatballs in Marinara should be on your meal plan next week:

  1. Super tasty.
  2. Two-minute prep time.
  3. Low-carb and keto-friendly.


3 Main Ingredients - Cauliflower Rice, Meatballs, and Marinara Sauce

Do this and you’ll thank me later:

Purchase the three main ingredients in advance (You’ll most likely have the spices and oil on hand in your pantry). Then, on your busiest or most stressful night of the week, remember this very easy recipe and quickly pop it into the oven. Let it roast and do all the work while you take a break and enjoy a couple of glasses of red wine.

With this roasting method, the cauliflower resembles brown rice and is very light and fluffy in texture. The flavor is nothing short of mind-boggling. How can cauliflower do this?


2 Minute Prep Easy Roasted Cauliflower Rice with Meatballs in Marinara

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This roasted cauliflower rice tastes almost like a finely-diced, caramelized potato hash, and it is very filling with lots of fiber. I am telling you right now that you will not be missing your high-carb rice or yearning for that high-calorie pasta dish.

Top your roasted cauliflower with meatballs in marinara sauce, sprinkle on some cheese and basil, and serve it up!

Here’s a step-by-step guide for maintaining your sanity on a busy weeknight:

Easy Roasted Cauliflower Rice with Meatballs in Marinara

Meatballs in Rao's Marinara Sauce.

1-Minute Prep Roasted Meatballs in Marinara

First, pour your low-carb, low-sugar marinara sauce, such as Rao’s, into a greased casserole dish. Add additional seasoning if you’d like, such as salt, pepper, and garlic powder.

Next, add the frozen, pre-cooked meatballs to the marinara, but don’t stir. Leave the meatball tops exposed for roasting. Bake at 425 until hot and bubbly (about 25 minutes). Test a meatball to make sure they’re heated through.

While the meatballs are roasting, prep your cauliflower:

Mix riced cauliflower with olive oil and salt.

1-Minute Prep Easy Roasted Cauliflower Rice

Spread the pre-riced cauliflower onto two baking sheets lined with parchment paper. Many local supermarkets now carry pre-riced cauliflower. You can find it next to the fresh bagged broccoli and cauliflower florets in the produce section.

Add one tablespoon of olive oil and 1/4 teaspoon salt over each batch. Use your hands to mix up the cauliflower until well-coated with oil. Spread it out as best you can on the baking sheets.


Roast the cauliflower alongside your meatballs for 20 to 25 minutes, stirring once halfway.

Easy roasted cauliflower rice.

When your cauliflower rice is tender and beginning to caramelize in some places, it’s done!

Easy roasted frozen meatballs in marinara sauce.

Your meatballs should also be ready right about now.

Serve by spooning several meatballs with marinara over cauliflower rice. Top it off with parmesan cheese and fresh basil. So yummy and way too easy!

Serve meatballs in marinara over roasted cauliflower rice.

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Here’s the detailed, printable recipe:

Easy Roasted Cauliflower Rice with Meatballs in Marinara – 2 Minute Prep!

Easy Roasted Cauliflower Rice with Meatballs in Marinara – 2 Minute Prep!


  • (Serves 4 people)
  • 2 16 oz bags store bought, pre-riced cauliflower
  • 2 Tbsp olive oil
  • Salt, pepper, garlic powder (to taste)
  • 14 oz bag frozen pre-cooked Italian meatballs
  • 24 oz jar marinara sauce (Rao’s is my low-carb go-to)
  • Optional toppings: Mozzarella, Parmesan cheese, and/or fresh basil


  1. Preheat oven to 425 degrees F.
  2. 1-Minute Prep Roasted Meatballs in Marinara:
  3. Coat a medium-sized casserole dish with cooking spray, and pour in your marinara sauce. Add seasoning if desired (salt, pepper, garlic powder).
  4. Place your frozen meatballs in the marinara sauce, keeping the tops exposed for roasting.
  5. Pop into the oven and begin prepping your cauliflower.
  6. Bake the meatballs for 25 minutes or until the sauce is hot and bubbly and your meatballs are heated through.
  7. 1-Minute Prep Roasted Cauliflower:
  8. Spread riced cauliflower on two baking sheets lined with parchment paper.
  9. Top each batch with 1 Tbsp olive oil and ¼ tsp salt. Using your hands, mix the cauliflower around until well coated with oil. Spread it out on the baking sheets.
  10. Roast for 20-25 minutes alongside your meatballs, or until tender and golden, stirring once halfway through. Add additional salt as desired after baking.
  11. To serve, spoon several meatballs with marinara over a bowl of roasted cauliflower. If desired, top with mozzarella, parmesan cheese, and fresh basil. Salute!

This recipe is linked up with other saucy bloggers at Weekend Potluck, Meal Plan Monday, and Snickerdoodle Create Bake Make.

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    1. It takes less time and is less messy for sure. I’ve even seen some other varieties of “riced” veggies in the freezer section lately, which include riced cauliflower mixed with a few carrots, peas, etc. A great substitute for rice when you want to save on calories or carbs. Thanks for your comment!


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