Cauliflower is one of my fave alternatives to rice, potatoes and other starches to create tasty, healthy side dishes. I use it as a substitute to make mashed potatoes (my family can barely tell when it’s mashed cauliflower instead!) Find even more cauliflower recipes here.
What Is Cauliflower Rice?
Cauliflower rice is a healthier, grain-free, low carb alternative to rice. It’s simply cauliflower that is cut into a rice consistency and cooked until tender. Due to its neutral flavor and slightly starchy texture, it works surprisingly well to replace rice in recipes.
Ingredients & Substitutions
Here I explain the best ingredients for rice cauliflower, what each one does in the recipe, and substitution options. For measurements, see the recipe card.
Cauliflower – You can buy a whole head of cauliflower from your local grocery store, pre-packaged florets with added seasonings, or fresh cauliflower already cut into small pieces. If you’re short on time or looking for a shortcut, you can also buy it pre-made from most grocery stores in the United States, either fresh or frozen cauli rice, and both options work well. If you’re are buying the pre-riced kind, make sure that it is very fresh and doesn’t have any brown spotting on it. It goes bad quickly. Sea Salt & Black Pepper Olive Oil – I used olive oil, but you can also use avocado oil or ghee to fry with. Butter is not great for high-heat cooking (some recipes suggest medium heat, but I prefer medium high), but you can add some at the end for flavor.
That’s all you need for a simple cauliflower rice recipe, but if you want to know how to season it in other ways, see the Additions & Variations section below.
How To Make Cauliflower Rice
There are three main ways to make riced cauliflower: a food processor, a box grater, or a knife.
Cutting The Cauliflower:
Before you make it into rice pieces, you’ll need to cut it into florets first. Here is the easiest way to do this…
Food Processor Method:
I think the best way to make cauliflower rice is with a food processor, because it’s so fast! You can easily process an entire head in minutes. You don’t have to make tiny florets, but cut the cauliflower into pieces that will fit into the feed tube your food processor. If you’ll be using a box grater, you can get away with larger florets. To do this, attach the grater disc and feed tube to your food processor. Start the food processor and feed cauliflower through the feed tube. If it’s an extra large head of cauliflower, you may need to process in batches.
Other Methods:
While the food processor may be easiest method, here is how to rice cauliflower without a food processor in case you don’t have one:
Knife method: Simply chop, chop, chop that cauliflower into grain-sized pieces. A bit of work, but it does get the job done. Box grater method: If you’ll be using a box grater (sometimes called a cheese grater), cut the cauliflower into medium pieces and grate against the medium or large side of the grater to get pieces about the size of rice.
How To Cook Cauliflower Rice
This section shows how to cook cauliflower rice on the stove, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card.
Additions & Variations
This recipe is super basic — just cauliflower, oil, salt, and pepper. But, here are common additions that make cooking it even more flavorful: I have a few tips for this foolproof and easy rice using cauliflower! From the right sized grains to the right texture, these are the keys to perfect low carb rice (both fresh and frozen):
Use the right food processor attachment. If you are using a food processor, use the grate attachment, not the S blade. You’ll get more uniform cauli rice and longer “grains.” However, if all you have is an S blade, or you prefer finer pieces, you can pulse using the S blade instead. Use more florets and fewer stems. You can still use the stems if you like, but the flavor and texture is better if you use mostly florets. Also, with stems you sometimes get pieces that are too long, but with florets you won’t. Bags of cauliflower florets also work well. Cook uncovered over medium-high heat. Cooking over low heat or covering with a lid will cause the cauliflower to steam, which increases that cauliflower smell and can make the rice mushy or even watery. Don’t overcook. Make sure to watch your riced cauliflower when you are cooking it to avoid it becoming mushy. It cooks in just a few minutes! Don’t use water. Do not cook in water like you would normal rice. It will just get soggy. Tip for cauliflower rice in soups: If you are adding it to soup, add it at the end, so that it only cooks for a few minutes. Pre-cook riced cauliflower for casseroles. If you are using cauliflower in a casserole, it’s best to cook it first. Otherwise, your casserole can get watery. The only exception is if your casserole has ingredients that can absorb excess moisture, then it can be okay to add raw. If using sauce, adjust the amount. This rice does not soak up extra moisture as much as regular rice does, so you may need less sauce if you use it as a replacement in a recipe.
Garlic – Saute a few cloves of garlic in the oil first, before adding the cauliflower. Fresh herbs – Add these at the end. Parsley, cilantro, basil, or chives all work great, depending on what you are serving with it. Dried seasonings – Try Italian or Cajun seasoning. Lemons – Some fresh lemon zest or even a spash of lemon juice make mouthwatering additions. Coconut aminos – A great addition for Asian flavors (I use this for cauliflower fried rice!). It’s similar to soy sauce (which you could use instead, if you tolerate soy).
How Much Cauliflower Rice In A Head Of Cauliflower?
One medium head of cauliflower makes about 4 cups of rice. Here is a good chart to use when you’re trying to determine how much to make based on the size of your cauliflower: Note that cauliflower heads will vary in size, so this is an estimate!
Storage Instructions
Store: Both cooked and uncooked cauliflower rice should be stored in the refrigerator. Fresh (homemade or from the store) will last about 2-3 days in the fridge, while cooked can last 4-5 days. Freeze: You can freeze fresh or cooked cauliflower rice for up to 3-4 months. To freeze it fresh, you need to blanch it first to reduce enzyme activity, which can affect both flavor and texture. (This has been done for you with frozen cauli rice from the store.) To blanch riced cauliflower, briefly submerge it in boiling water for about 30 seconds, then transfer to an ice bath. Drain, pat dry, and freeze in a freezer bag or airtight container.
10 Easy Riced Cauliflower Recipes
Now that you know how to cook cauliflower rice, here are some ideas for how to use it and what to make with it! It’s a great side dish, but can also be used to make meals. There are so many delicious dishes that incorporate this nutritious vegetable:
What To Serve With Cauliflower Rice Recipes
This naturally low carb rice makes the perfect side dish for any meal! Pair it with chicken, vegetables, or seafood to create a balanced and flavorful dinner. It works well with many different cuisines: A natural choice, this classic recipe will show you just how tasty cooking cauliflower rice can be. I made this one with bell peppers to keep the carbs low, but you can also make cauliflower chicken fried rice that uses more traditional fried rice staples — peas and carrots. Get The Recipe > 16475How To Make Cauliflower Rice So tangy and fresh! This makes a perfect side for a variety of Mexican dishes. Get The Recipe > 1018913How To Make Cauliflower Rice These easy and healthy tots need just 4 ingredients. They are perfect as a side to a juicy burger, or pair with keto chicken nuggets for a child-like throwback. Get The Recipe > 111295How To Make Cauliflower Rice This version is sturdy, not soggy, and can stand up to holding with your hands! Plus, you need only a few common ingredients. Get The Recipe > 19147How To Make Cauliflower Rice Riced cauliflower makes the perfect swap for creamy risotto. A reader fan favorite vegetarian meal! Get The Recipe > 547117How To Make Cauliflower Rice These go well with steak and eggs for a savory breakfast. The crispy edges are so good! Get The Recipe > 3863How To Make Cauliflower Rice Cauliflower rice… as bread? It can be done… and it makes cheesy, dippable results. Dunk them in marinara sauce. Get The Recipe > 943How To Make Cauliflower Rice This dish combines rich, cheesy “grits” (a.k.a. cauliflower rice) with crisp bacon and tender shrimp. It’s one of my fave Southern-inspired healthy dishes! Get The Recipe > 1017570How To Make Cauliflower Rice An easy 20-minute meal with ground beef, flavorful Asian sauce, cauliflower rice, cucumbers & green onions. Get The Recipe > 394265How To Make Cauliflower Rice This delectable rice cauliflower salad combines zesty lemon juice dressing, fresh parsley, and mix of vegetables. You won’t miss the grains! Get The Recipe > 714385How To Make Cauliflower Rice
Asian – Rice is always a classic with Asian cuisine. Pair this healthier version with coconut chicken curry, a healthy Korean beef bowl, quick beef and broccoli stir fry, or chicken stir fry (as a low carb option, it’s used in my keto chicken stir fry). Mediterranean – Add some fresh mint and parsley to this rice, and pair it with lamb kofta, loaded Mediterranean chicken, or chicken kabobs for a full Mediterranean meal. Mexican – Try marinated carne asada, bright cilantro lime chicken (with cilantro lime cauli rice), or use it in your burrito bowl. Italian – This rice is perfect topped with creamy Italian meals like chicken marsala, savory marry me chicken, or creamy Tuscan salmon.
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