• Side Dishes
  • How to Make Cauliflower Rice

    This post may contain affiliate links. Read my disclosure page here.

    Cauliflower rice has become wildly popular in the past few years, with good reason, too. Riced cauliflower is a healthy, gluten-free and low carb vegetable, making it the perfect substitute for starchy foods like mashed potatoes, rice, and pizza crust. Once you learn how to make and cook cauliflower rice, you can use the cooked cauliflower rice to make some delicious gluten free and low carb recipes of your own.
    Cauliflower Rice

    How to Make Cauliflower Rice

    Basic cauliflower rice is nothing more than finely processed raw cauliflower. There are several ways you can rice cauliflower:

    • Chop the cauliflower florets using a large chef’s knife into tiny pieces about the size of rice grains.
    • Grate the cauliflower florets using a grater. Using larger florets makes it easier for grating.
    • Process the cauliflower florets in a food processor or blend them in a blender. Pulse small cauliflower florets in a food processor several times until you have cauliflower rice. You may have to scrape the sides of the bowl several times, or work in batches if all the florets don’t fit in the processor.

    If you want to make cauliflower quickly and easily though it’s best to use a food processor. Can you make cauliflower rice without a food processor? Yes, of course, you can make cauliflower rice without a food processor but it will take you a little bit longer to make it.

    Easy Cauliflower Rice Recipe

    1. Wash raw heads of cauliflower and use a knife to remove the stem and any leaves.
    2. Cut the cauliflower into smaller pieces that will fit into the feeding tube of your food processor.
    3. Attach the grating plate to your food processor and feed the cauliflower into the processor as it runs on full speed. After it has been processed, the cauliflower will resemble small grains of rice; hence the name cauliflower rice!

    How To Make Cauliflower Rice Without a Food Processor

    To make cauliflower rice without a food processor, follow step 1, above. Then use a handheld vegetable grater to make the cauliflower rice. You can use a box grater or a handheld grater.

    Cauliflower Rice

    How to Cook Cauliflower Rice

    Cooking cauliflower rice is easy and quick. How to cook cauliflower ricesaute it in a large skillet over medium heat with 1 Tbsp olive oil. Stir and cover the cauliflower so it becomes more tender. Cook for a total of about 5-7 minutes, stirring occasionally. Season with salt, pepper and your favorite seasonings as desired. Serve warm, eat and enjoy!

    How To Rice Cauliflower


    What To Serve Cauliflower Rice With

    Cauliflower rice is a great staple and perfect for busy weeknights. You can serve it with some of these low carb recipes: Honey Sriracha Salmon, Chicken Piccata, Creamy Chicken Marsala or Blackened Salmon with Mango Avocado Salsa. They are also delicious and satisfying low carb and gluten-free meals that can help you stay on track with your dietary goals. You can also use cauliflower rice in other recipes that call for rice, such as stir-fries and fried rice.

    How To Store Cauliflower Rice

    You can store cauliflower rice in the fridge for up to 4 days, or you can portion it out in ziplock bags and store it in the freezer for 4-6 months. To cook, heat a tablespoon of oil in a large skillet; add the “rice” to the skillet, cover and cook for about 5 minutes.

    cauliflower rice recipes

    How To Freeze Cauliflower Rice

    You can freeze raw cauliflower rice without first cooking it. Follow the following steps for freezing cauliflower rice.

    1. Once you have riced the cauliflower, make sure to pat it dry and make sure there is not much excess moisture.
    2. Portion out the quantity of cauliflower rice that you need for each meal and scoop it into each bag.
    3. Squeeze the air out of each bag and seal it.
    4. Label each bag with the date and the quantity. You can freeze cauliflower rice for up to 6 months.
    5. For easier storage, flatten the bags out and stack them on top of each other in the freezer to minimize the amount of space you need. You can also use plastic or glass boxes if you prefer.

    When you’re ready to cook it, simply remove from the freezer the night before using and allow to thaw in the fridge. Or if you are in a hurry, allow the frozen cauliflower rice to thaw for about 10 minutes at room temperature before cooking.

    Where To Buy Riced Cauliflower

    Yes, you can buy premade cauliflower rice in most grocery stores instead of making it yourself with the blender. Trader Joe’s carries both refrigerated and frozen cauliflower rice. You can find Green Giant’s Cauliflower rice in the freezer aisle or Green Giant’s Fresh cauliflower rice in the refrigerated section. Trader Joe’s cauliflower rice is a convenient and healthy alternative when you don’t have time to make your own.

    You can also buy cauliflower rice at Costco, Publix, Walmart and Kroger, and most of the healthy food stores.

    Healthy Cauliflower Recipes

    Healthy Cauliflower Recipes

    If you are looking for some healthy cauliflower recipes, check these out:

    Easy Loaded Cauliflower Bake

    Roasted Garlic Cauliflower

    Easy Cauliflower Soup

    Cauliflower Rice
    5 from 8 votes
    Print Review Pin It!

    Cauliflower Rice

    Cauliflower rice is a healthy, gluten free and low carb vegetable, making it a great substitute for starchy side dishes. Learn how to cook cauliflower rice.
    Prep Time 10 minutes
    Cook Time 5 minutes
    Total Time 15 minutes
    Servings 6
    Calories 25kcal

    INGREDIENTS

    INSTRUCTIONS

    • Cut the cauliflower into quarters and trim out the inner core from each piece. Cut into smaller florets that can fit in a food processor. 
    • Transfer the cauliflower florets to a food processor with the blade attachment and don't overfill it, no more than 3/4 full. 
    • Process the cauliflower in 1-second pulses into it's broken down into rice-like grains.
    • Heat olive oil in a large skillet over medium heat. Add cauliflower rice to the skillet, season with salt, pepper, and favorite seasonings, stir and cover with a lid. Cook for about 5-7 minutes, stirring occasionally until the riced cauliflower is tender. Serve warm or refrigerate for up to 4 days. 

    NOTES

    How To Freeze Cauliflower Rice

    1. Once you have riced the cauliflower, make sure to pat it dry and make sure there is not much excess moisture.
    2. Portion out the quantity of cauliflower rice that you need for each meal and scoop it into each bag.
    3. Squeeze the air out of each bag and seal it.
    4. Label each bag with the date and the quantity. You can freeze cauliflower rice for up to 6 months.
    5. For easier storage, flatten the bags out and stack them on top of each other in the freezer to minimize the amount of space you need. You can also use plastic or glass boxes if you prefer.

    How To Store Cauliflower Rice

    You can store cauliflower rice in the fridge for up to 4 days, or you can portion it out in ziplock bags and store it in the freezer for 4-6 months. 

    NUTRITION

    Nutrition Facts
    Cauliflower Rice
    Amount Per Serving
    Calories 25 Calories from Fat 18
    % Daily Value*
    Fat 2g3%
    Sodium 5mg0%
    Potassium 53mg2%
    Vitamin C 8.6mg10%
    Calcium 4mg0%
    Iron 0.1mg1%
    * Percent Daily Values are based on a 2000 calorie diet.
    Course Side Dish
    Cuisine International
    Keyword Dairy Free, Gluten Free, Grain-Free, Keto, Low Carb, Paleo, Whole30
    DID YOU MAKE THIS RECIPE?Share a pic on Instagram. Tag & follow @deliciousmeetshealthy or tag #deliciousmeetshealthy!
    Did you make this recipe?

    Use the tag #DeliciousMeetsHealthy when posting a photograph of your recipe, and make sure to follow @deliciousmeetshealthy on Instagram!

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Comments


    So much useful information in this post for how to perfect cauliflower rice – thank you for this! I love your tips and tricks 🙂

    I’ve not made cauliflower rice for such a long time. I really need to make it again. Thanks for the reminder and tips. Sharing!

    Thank you so much for sharing this! Cauliflower rice is such a food substitute.


    I love cauliflower and how healthy it is, never tried ricing it, guess it time it looks wonderful

    Demeter


    This has quickly become our new obession at dinner. So quick and easy plus delicious.

    Jen


    I picked up a bag of this from TJs last week and my family loved it. Thanks for the recipe so I can just do it all myself next time.


    Such a handy guide and wonderful substitute to starchy grains. Will definitely be incorporating more cauliflower rice in my dishes. Thank you!


    Very informative post. I love regular rice so much, but I need to swap it out with cauliflower more often.


    Another method for making cauliflower rice is using the grater disc of a food processor — this gives the cauliflower a longer, more rice-like appearance than putting it through a food processor — and of course, over-processing will yield a more couscous like appearance. I love this as a substitute for rice — you don’t feel nearly as bloated!

    Harini


    That’s a very helpful and handy tutorial covering all the details. Wonderful!

    Instant Pot love

    Not sure what's for dinner?

    Sign up for my free newsletter & download my free cookbook featuring 30 quick, healthy, and family-friendly recipes!