The extent of my spray collection is deodorant and furniture polish, not too exciting and definitely not for the kitchen. So when I found out you could buy coconut oil cooking spray, I smiled.

A healthy rice bowl full of shrimp and roasted cauliflower

Those Pompeian Olive Oil wizards have done it again. Not only can they make outstanding olive oil, but now they can squish it all into a super handy pressurized container. Using the spray couldn’t be easier and it sprays, drips and streams for all sorts of recipes. It comes without propellants, CFC’s and preservatives…It’s just coconut oil.

Who else is into bowl food these days? Whether it’s grilled chicken or snow pea rice salad, I love having all of my food in one spot and being able to handle it easily with a fork in the other hand, maybe I’m just lazy.

I showered these giant shrimp with the coconut oil and then tossed them with some fresh basil, garlic and red pepper flakes.

Let them relax a while in that coconut bath while you roast some cauliflower.

Marinading shrimp for a healthy rice bowl

Nothing escapes the spray so let the cauliflower know who’s the boss. Spray and season with salt and pepper.

Roast the cauliflower in the oven, make some brown rice, chop up some green onions. You’re preparing for the shrimp finale.

Marinading shrimp for a healthy rice bowl

Once the rice and the cauliflower are ready, cook the shrimp over a ridiculously high heat, also known as “smoke detector testing”.

Pile everything in your favorite bowl and splash with soy sauce if you need to. Let loose with a high sprinkle of fresh chopped basil for effect.

Place the bowl in one hand and a fork in the other, it could be a spoon or chopsticks, I won’t judge.

Healthy shrimp rice bowl

As a Pompeian Pantry Insider, this post was sponsored by Pompeian Olive Oils. All thoughts and opinions are my own.

More tasty rice bowl meals.

Love and Lemons- Spicy Mango and Avocado Rice Bowl

Foodiecrush- 7 Spice Teriyaki Chicken Rice Bowl

Steamy Kitchen- Korean Beef Rice Bowl


A healthy rice bowl full of shrimp and roasted cauliflower

Shrimp and Roasted Cauliflower Rice Bowl

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Author: Gerry Speirs
A healthy rice bowl with shrimp and roasted cauliflower.
Print Recipe


  • 12 large deveined shrimp
  • 2 cloves minced garlic
  • 2 tablespoons chopped fresh basil plus more for garnishing
  • Pinch of red pepper flakes
  • Pompeian Coconut Oil Spray
  • Salt and black pepper
  • 1 1/2 cups brown rice
  • 1 1/2 cups cauliflower florets
  • 1/2 red pepper sliced thinly
  • 1 green onion sliced thinly


  • Preheat the oven to 400 degrees F. line a baking tray with parchment paper.
  • In a bowl add the shrimp, garlic, basil and red pepper flakes.
  • Spray with the coconut oil making sure to coat all of the shrimp.
  • Season with salt and pepper and toss to combine all of the ingredients.
  • Store in the refrigerator until ready to cook.
  • Place the cauliflower florets onto the baking tray and spray lightly with the coconut spray.
  • Season with salt and pepper and bake in the oven for about 30-40 minutes and the florets are easily pierced with a sharp knife.
  • Cook the brown rice as per the instructions on the pack and drain when done.
  • Heat a small non-stick pan over a high heat.
  • Add the shrimp to the pan and saute until the shrimp turn pink, about 3-4 minutes.
  • Add the red pepper slices and toss to combine.
  • Place the cooked rice into a bowl and top with the cauliflower.
  • Add the shrimp and garnish with green onions and more fresh basil.