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Cauliflower Rice Seafood Paella

Name: Cauliflower Rice Seafood Paella
Prep time: 20 min
Cook time: 25 min
Yield: 4 servings
Cuisine: Modern Australian
Ingredients: 500 g boneless chicken thighs, cut into rough pieces; 400 g raw shell-on prawns; 500 g mussels, scrubbed and debearded; 3 tbsp garlic-infused olive oil; 1 red capsicum, roughly sliced; 2 tomato, grated; 2 tsp smoked paprika; 1 pinch saffron threads; 350 ml gluten-free chicken stock; 800 g cauliflower rice; 1 lemon, cut into rough wedges; 0.5 cup flat-leaf parsley, roughly torn

Saffron cauliflower rice with smoky chicken, prawns, mussels and charred capsicum. The spirit of paella with more seafood and none of the starch fog.

Prep20 mins

Cook25 mins

Serves4

DifficultyEasy

Start cooking ↓

Wide pan of loose cauliflower rice paella with irregular prawns mussels chicken and charred capsicum — **TooGut pick**Flexible, practical, genuinely delicious.

Cauliflower cannot create traditional socarrat, so this version chases flavour elsewhere: browned chicken, hot paprika, saffron stock and seafood juices reduced in a wide pan.

Why it worksWhole-food ingredientsFlexible swapsClear steps

What you’ll need

Ingredients

Serves4

Paella

500 gboneless chicken thighs, cut into rough pieces
400 graw shell-on prawns
500 gmussels, scrubbed and debearded
3 tbspgarlic-infused olive oil
1 red capsicum, roughly sliced
2 tomato, grated
2 tspsmoked paprika
1 pinchsaffron threads
350 mlgluten-free chicken stock
800 gcauliflower rice
1 lemon, cut into rough wedges
½ cupflat-leaf parsley, roughly torn

One step at a time

Let’s cook.

Tick each step as you go. Built-in timers keep the important moments close.

Bloom the saffron

Warm the stock and add saffron. Leave it to infuse while the pan heats.

Brown in separate batches

Heat oil in a wide paella pan. Brown chicken and capsicum hard, then lift out. Sear prawns for 45 seconds a side and lift out.

Reduce the flavour base

Add grated tomato and paprika. Cook until thick and brick red, scraping up the browned pan bits.

Steam the mussels

Return chicken, add saffron stock and mussels, then cover for 4 to 5 minutes until the shells open. Discard any that remain closed.

Finish with cauliflower

Fold in cauliflower rice and capsicum. Cook uncovered for 5 minutes, return prawns for the final minute, then rest for 3 minutes before adding lemon and parsley.

Per serve, estimate · Metric

Nutrition snapshot

Energy1,920 kJ

Protein51 g

Carbohydrate16 g

Fibre6 g

Approximate only. Values change with brands, portions and selected swaps.

Set yourself up

Equipment

✓ Wide paella pan or skillet
✓ Medium saucepan
✓ Tongs
✓ Box grater

Cauliflower Rice Seafood Paella

Ingredients

Paella

Let’s cook.

Bloom the saffron

Brown in separate batches

Reduce the flavour base

Steam the mussels

Finish with cauliflower

Nutrition snapshot

Equipment

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