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Cauliflower rice is quick and easy to make at home and is great for a healthy, low-carb side dish. It’s naturally gluten-free and great for vegan, paleo and whole-30 eating.
We’re almost halfway through the month and I’m still trying to figure out how it’s 2019. Am I the only one?!
It was a nice, relaxing weekend though. We had basketball games (J scored for the first time in his 5-year-old league. Scored three times in fact!) and watched football playoffs and made fire pits in the backyard and just lots of low-key family time. 🏀🏈🔥❤️
Much needed and much appreciated! But let’s talk food…
Today’s recipe is perfect for kicking off a healthy year.
Cauliflower rice is so easy to make and a great way to get in more vegetables.
(Check out my healthy mashed cauliflower and my mashed cauliflower casserole with cheese and bacon for other low-carb cauliflower love!)
Plus, it works for pretty much ANY diet or lifestyle.
Cauliflower rice is:
- Low-carb ✅
- Gluten-free ✅
- Vegan/vegetarian ✅
- Paleo ✅
- Whole 30 compliant ✅
It’s also really tasty!
No, it doesn’t taste like regular rice, but it’s light and it’s filling. I think it eliminates that feeling of being deprived if you’re cutting out carbs or on a diet.
Plus, it’s super versatile, can be made ahead and it’s freezer-friendly! 🙌
If you haven’t already, you should definitely try it!
Now, here are a few FAQs on cauliflower “rice” that I wanted to tackle.
(If you just want to jump to the recipe, simply scroll right on through this section. The recipe card is near the bottom of the page, above the comments section.)
Can you freeze cauliflower rice?
Yes. You can freeze raw riced cauliflower. Just make sure it’s dry and then divide it into portions in ziptop freezer bags. Make sure to label them and then pop them in the freezer for up to 6 months.
Can you make cauliflower rice ahead?
Yes, you can definitely meal prep your riced cauliflower. It’ll keep uncooked in the fridge for 4-5 days. (I recommend storing it uncooked/raw.) Or you can freeze it raw, as described above.
Can you make cauliflower rice without a food processor?
Yes! You can also use a blender to make it. Just go slowly and be careful not to turn it into wet mush.
Or you can use a cheese grater. Hold the cauliflower florets by the stem and grate them down. I’ve done this before and while it takes a bit longer, it comes out exactly the same texture-wise as the cauli rice made in a food processor.
What are the nutrition stats for cauliflower rice?
One cup of cauliflower “rice” has about 25 calories, compared with 218 calories for a cup of cooked brown rice.
Cauliflower rice has 5 grams of carbs per 1-cup serving, compared with 45 grams for brown rice.
Cauliflower also has lots of fiber as well as antioxidants, folate, vitamin K and even some protein.
How much rice does a head of cauliflower make?
A medium sized head of cauliflower yields approximately 5-6 cups of rice, before cooking.
Does cauliflower rice smell?
Raw cauliflower rice doesn’t have much of a scent at all. However, cauliflower contains sulfur compounds that come out when it’s cooked. It has a slightly unpleasant smell but is less noticeable with cauliflower rice than cooked cauliflower, I find.
To minimize the smell, avoid overcooking the cauliflower. You can also add a squeeze of fresh lemon juice or vinegar to help mask the smell.
Is it cheaper to make cauliflower rice than to buy it?
YES! A medium sized head of fresh cauliflower is sold for around $3 (I saw it for $2.49 and $3.49 at two different stores in my area) and yields about 5-6 cups of cauliflower rice (before cooking). Buying a bag of frozen cauliflower rice costs about $2.99 in most stores and contains 2.6 cups. (That’s barely enough for two people in my opinion.)
So you have to buy and pay about twice as much for the store-bought as you do for homemade to get the same amount.
That doesn’t mean you should never buy the store-bought kind to have on hand, but I think once you see how easy it is to make yourself, you’ll be hooked!
Finally, here’s a few ideas of ways to use cauliflower rice:
– Use it to substitute for cooked white or brown rice in most recipes. It’s great for any chicken or pork recipes with a sauce that needs to be soaked up.
– Make cauliflower fried rice! (Check out my quick and easy cauliflower fried rice with chicken – ready in 20 minutes!)
– Use it as a base for a healthy, low-carb “grain” bowl. Add your favorite veggies, a protein, and a dressing or sauce for a yummy lunch.
– Add cauli rice to tacos or burritos or serve instead of regular rice for a stir fry.
– You can also make yummy Mexican cauliflower “rice” bowls. Add some Mexican seasoning (or taco seasoning) to the cauli rice then mix in some black beans, charred corn, bell peppers and your protein of choice. Top it with some salsa, sliced avocado and shredded cheese. 👍
I hope you give cauliflower rice a try this year – I think you’re going to love it!
XO,
Kathryn
If you don't have a food processor, you can use a blender to make cauliflower rice. Just go slowly and be careful not to turn it into mush. Or you can also use a cheese grater. I’ve done this before and while it takes a bit longer, it comes out exactly the same. A medium sized head of cauliflower yields approximately 5-6 cups of rice, before cooking. Uncooked riced cauliflower will keep 4-5 days in the fridge. You can also freeze uncooked cauliflower rice for up to 6 months. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.Easy cauliflower rice
Ingredients
Instructions
Notes
Recommended Products
Nutrition Information:
Yield:
6 Serving Size:
1
Amount Per Serving: Calories: 42 Total Fat: 3g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 0mg Sodium: 64mg Carbohydrates: 4g Fiber: 2g Sugar: 2g Protein: 2g
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