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, keto and whole-30 eating.
Note: This post has been updated with a video and additional text with details and instructions. The original recipe was published in January 2019.
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 new 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! Or use today's recipe to make baked cheesy cauliflower rice casserole - so comforting!)
Plus, it works for pretty much ANY diet or lifestyle.
Cauliflower rice is:
- Low-carb ✅
- Gluten-free ✅
- Vegan/vegetarian ✅
- Paleo ✅
- Keto ✅
- 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!
You might also love roasted cauliflower, with tons of fun flavor add-ins and topping ideas. The stuff is addictive!
So is my mom's sautéed cabbage. Simple and scrumptious.
OK, let's get cooking.
Now, I’ve got some notes and substitutions coming up on how to make riced cauliflower. Just tryin’ to be helpful.
If you want to jump on down to the recipe, simply scroll right on through the rest of the text. The recipe card is near the bottom of the page, above the comments section.
Notes on making cauliflower rice:
- To make the rice, you first process cauliflower florets down into small rice like pieces. At this stage, you can cook it to use or store it raw.
- To prep it: Rinse and pay cauliflower dry and cut into large chunks. Add to a food processor, working in 2-3 batches. Pulse until the cauliflower is broken down and resembles small rice pieces, about 10-15 pulses. Continue with the remaining batches.
- No food processor? You can also use a blender. 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, texture-wise.
- To cook the rice, you'll add some olive oil to a skillet, add the cauliflower, then cover and cook it for 5-7 minutes. At this point, it's ready to eat and use however you like.
Now, here are a few FAQs on cauliflower "rice" that I wanted to tackle.
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.
(For what it's worth, I love my Cuisinart food processor and my OXO cheese grater.)
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.
Riced cauliflower 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 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 riced cauliflower 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 cauli rice (before cooking). Buying a bag of frozen cauli 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, let's go over a few different ways you can use this. I think you'll find it's so versatile!
Ideas for cauliflower rice recipes:
- 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. (Such as this jalapeño cheddar chicken.)
- 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.
- Serve instead of regular rice for a stir fry or curry dish.
- You can also make yummy southwest cauliflower "rice" bowls. Add some southwest 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.
The sky is the limit though, and I think you'll enjoy finding more and more ways to enjoy this. Especially once you see how easy it is to make.
I hope you give it a try soon - I think you’re going to love it!
Enjoy!
XO,
Kathryn
Easy cauliflower rice
Ingredients
- 1 medium head cauliflower
- 1 tablespoon extra-virgin olive oil
- Salt and pepper to taste
Instructions
- Prepare cauliflower rice. Rinse and pay cauliflower dry and cut into large chunks. Add to a food processor, working in 2-3 batches. (See notes below if you don't have a food processor.) Pulse until the cauliflower is broken down and resembles small rice pieces, about 10-15 pulses. If you have a chunk that’s left, you can just remove it and add it to the next batch. Transfer the cauliflower rice to a bowl and continue with the remaining batches.
- Heat olive oil in a skillet over medium heat. Add all of the cauliflower rice and stir well.
- Cover and cook for 5-7 minutes, until tender. Season with salt and pepper and serve immediately or use in desired recipe.
Notes
- Substitute for brown or white rice as a low-carb side.
- Use to make cauliflower fried rice. (See this recipe.)
- Add to tacos or burritos
- Use for a "grain bowl" and add your favorite veggies, protein and a sauce or dressing
- Serve with a stir fry or curry
- Make southwest cauliflower “rice” bowls. Add some southwest 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.
Video
Nutrition
Erin
We make this recipe once a week. Love it! Thanks.
Kathryn Doherty
Yay, so happy to hear it's a staple in your house! Thanks for sharing! 😊