How To Make Cauliflower Rice
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Cauliflower rice is a game-changer for anyone looking to enjoy a healthy, low-carb alternative to traditional rice. With its mild flavor and tender texture, it complements any dish beautifully while keeping calories and carbs in check. Whether you’re on a keto diet or just looking for a nutritious side dish, this easy cauliflower rice recipe is the perfect solution for a quick, wholesome meal.
This cauliflower rice is so delicious, you won’t even miss the real rice! Cauliflower rice is super easy to make and so good for you!
Why You’ll Love Cauliflower Rice
- Healthy and Low-Carb: This cauliflower rice is made with 100% cauliflower, making it a great option for keto, paleo, or Whole30 diets. It’s a nutrient-dense alternative to regular rice, with far fewer calories and carbs.
- Quick and Easy: With just three ingredients and 10 minutes, you can have a delicious side dish ready to serve. It’s a fantastic time-saver for busy weeknights.
- Versatile Flavor: Cauliflower’s mild taste means it pairs perfectly with almost any meal. Whether you’re serving it with stir-fry, curry, or grilled protein, it always fits right in.
- Freezer-Friendly: You can make a big batch and freeze it for future meals. It cooks directly from frozen, making it a super convenient option.
- Customizable: Add garlic, herbs, or cheese to create different flavor profiles. It’s easy to adjust the recipe to suit your taste preferences.
If you are on a grain-free diet or are simply trying to cut carbs, you absolutely NEED this cauliflower rice recipe! Cauliflower rice is the healthiest alternative to real rice!
Ingredients For Cauliflower Rice
- Cauliflower – The star of the recipe, providing a healthy and low-carb base that resembles rice.
- Oil – Adds a touch of fat for cooking and enhances the flavor. Use olive oil, avocado oil, or any neutral oil of your choice.
- Salt and Pepper – Essential seasonings to enhance the natural taste of cauliflower.
For the exact measurements of these ingredients, see the printable recipe card at the bottom of this article.
Cauliflower rice is made out of 100% califlower, so it is extremely low in calories and has virtually zero carbs. It fits into any type of diet – keto, paleo, whole 30, this cauliflower rice is so healthy you can eat as much of it as you want!
What is cauliflower rice? Cauliflower rice is basically finely shredded cauliflower that is cooked on the frying pan. It is white and when shredded resembles the grains of white rice. Also, since cauliflower is pretty mild in taste, that’s another thing it has in common with white rice :) Its taste is so mild that it complements whatever dish you are serving with it!
Kitchen Tools You Need To Make Cauliflower Rice
- Food Processor with Shredder Disk – Quickly shreds the cauliflower into rice-sized pieces. If you don’t have one, you can use a box grater instead.
- Non-Stick Frying Pan – Ensures the cauliflower rice cooks evenly without sticking to the pan.
- Spatula – For stirring the cauliflower rice as it cooks to avoid burning.
- Measuring Spoons – To accurately measure the oil and seasonings.
How To Make Cauliflower Rice
Making cauliflower rice is really easy with a food processor and takes less than 10 minutes total.
First you need to shred the cauliflower with a food processor. I like to use the round shredder blade disk:
Separate the cauliflower into florets.
Put the shredder disk in the food processor, put the cauliflower in the top chute section of the food processor, push it down and the shredded cauliflower ends up in the food processor bowl. If you don’t have the round shredder disk, you can use regular steel blade, but the texture will be much finer and less like rice. If you don’t have a food processor, you can use the box grater to shred cauliflower.
When you open food processor, your raw cauliflower rice will be ready!
The final step is to cook the cauliflower rice. Heat a little oil in a non-stick frying pan, add raw cauliflower rice and cook, stirring occasionally, for 5 minutes.
When the cauliflower rice is fully cooked, add salt and pepper to taste. You can also add some minced fresh garlic and Parmesan cheese – delicious!
Serving Suggestions
- Serve cauliflower rice as a side dish alongside Easy Italian-Style Grilled Chicken Kebabs, Baked or Grilled Fish in Foil with Lemon Butter, or tofu for a balanced meal.
- Use it as a base for stir-fries, curries, or Homemade Chipotle-Style Corn Salsa for a low-carb twist on your favorite dishes.
- Mix it with Sautéed Carrots and Cabbage and a splash of soy sauce for a quick and healthy fried rice alternative.
- Pair it with Easy Roasted Split Chicken Breast and a Green Salad with Tomatoes and Shredded Parmesan for a wholesome dinner.
- Top it with a Easy Sunny Side Up Eggs for a quick and satisfying breakfast or brunch.
Tips For Success
- Choose Fresh Cauliflower: For the best results, use a firm, fresh cauliflower head with no brown spots. Fresh cauliflower ensures the rice has a great texture and flavor.
- Use the Right Blade: If you’re using a food processor, the shredder disk creates the best rice-like texture. The steel blade will work, but the pieces may be finer and less rice-like.
- Avoid Overcooking: Cook the cauliflower rice for just 5 minutes or until tender. Overcooking can make it mushy, which takes away from its rice-like texture.
- Season Well: Cauliflower has a mild flavor, so don’t be afraid to add generous amounts of salt, pepper, or other seasonings like garlic powder or paprika.
- Make Ahead and Freeze: Shred a large batch of cauliflower, portion it into freezer bags, and store for up to three months. This way, you’ll always have it ready to go for quick meals.
- Cooking from Frozen: When cooking frozen cauliflower rice, don’t thaw it first. Add it directly to a hot pan, cover for a few minutes, and then stir until it’s cooked through.
Variations And Substitutions
- Garlic and Herb: Add minced garlic and a sprinkle of fresh herbs like parsley or cilantro for extra flavor. This variation pairs beautifully with roasted chicken or grilled fish.
- Cheesy Cauliflower Rice: Stir in shredded Parmesan, cheddar, or your favorite cheese after cooking. This creates a creamy and indulgent side dish.
- Spiced Up: Add a pinch of chili flakes or a dash of hot sauce for a spicy kick. Perfect for pairing with bold dishes like fajitas or curries.
- Coconut Cauliflower Rice: Replace the oil with coconut oil and add a splash of coconut milk while cooking. This variation complements tropical or Asian-inspired meals.
- Vegetable Medley: Mix in sautéed peas, carrots, or bell peppers to create a colorful, veggie-packed version. It’s a great way to sneak in extra nutrients.
- Lemon and Dill: Squeeze fresh lemon juice and sprinkle dill over the cooked rice for a bright and tangy flavor. Ideal for seafood dishes.
- Asian-Inspired: Add a drizzle of soy sauce or sesame oil and garnish with green onions. This variation is perfect for pairing with stir-fries or teriyaki dishes.
How To Freeze Cauliflower Rice
You can make a huge batch of cauliflower rice and freeze it for later! Cauliflower rice freezes very well. If you’d like to freeze cauliflower rice, freeze it RAW. You will cook it later when you are ready to eat it.
To freeze cauliflower rice, put raw cauliflower rice (straight from the food processor) into a freezer Ziploc bag. Squeeze the air out and put in a freezer.
To cook cauliflower rice from frozen, you don’t even need to defrost it. Just dump the whole block of frozen cauliflower rice onto a frying pan with a little oil, turn the heat to medium and cover the frying pan. Open the lid after 5 minutes and stir the cauliflower rice. Taste it to see if it’s cooked to desired doneless, and stir-fry for a few more minutes if desired. Season with salt and pepper and enjoy!
Frequently Asked Questions
Can I use frozen cauliflower to make cauliflower rice?
Yes, you can use frozen cauliflower, but it’s best to thaw and pat it dry first. Excess moisture in frozen cauliflower can result in a mushier texture when shredded or cooked.
What can I use if I don’t have a food processor?
If you don’t have a food processor, a box grater works perfectly for shredding the cauliflower into rice-sized pieces. It may take a bit more time, but the results are just as good.
How do I keep cauliflower rice from getting soggy?
To avoid soggy cauliflower rice, cook it over medium-high heat and stir frequently to let the moisture evaporate. Avoid adding too much oil, as this can also make it greasy.
Can I season cauliflower rice differently?
Absolutely! Cauliflower rice is very versatile and can be flavored in countless ways. Add spices, herbs, or sauces to match the cuisine you’re pairing it with.
Is cauliflower rice suitable for meal prep?
Yes! Cauliflower rice is excellent for meal prep. Store uncooked rice in the freezer or cooked rice in the fridge, then reheat it when you’re ready to eat.
If you like this amazing healthy cauliflower rice, you will love these other easy healthy recipes:
Grain Free Banana Pancakes – these amazing pancakes have just 3 ingredients and zero grains! This is a staple clean eating recipe!
Spicy Curried Cauliflower – this epic cauliflower is rubbed with olive oil and curry spice mix and baked WHOLE in the oven!
Roasted Parmesan Cauliflower – this healthy baked cauliflower is so full of flavor! Browned, crispy and yummy!
Paleo Chocolate Mug Cake – a chocolate cake that’s actually good for you! Gluten-free and free from refined sugar, cooks in a microwave in 90 seconds!
Best Ever Keto Bread – made in 90 seconds in a microwave, has no grains and no carbs and tastes like real bread! It’s like a miracle!
Easy Cauliflower Rice Recipe
Ingredients
- 1 head of cauliflower cut into florets
- 1 tbsp oil
- Salt and pepper to taste
Recommended Kitchen Tools (click the links below to see the items used to make this recipe)
- Food processor with shredder disk or box grater
- Non-stick Frying pan
Instructions
- Put the cauliflower florets in a food processor fitted with a shredder disk. Process until all the cauliflower is shredded.
- Heat the oil in a large non-stick frying pan over medium-high heat.
- Add the cauliflower rice and cook, stirring occasionally, for 5 minutes.
- Add salt and pepper to taste.
