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In this recipe you will learn how to make Cauliflower Rice in 5 minutes. Low carb and low calories, riced cauliflower tastes delicious as a keto rice alternative for your dishes or as a side.
What is cauliflower rice?
Cauliflower rice, also known as “cauliflower couscous“ is a low-carb alternative to traditional rice made by grating or processing cauliflower. Versatile and easy to prepare, it can be served raw or cooked with other ingredients.
Although this food gained popularity in recent years, its origins date back to 1998. The recipe is creation of chef Ben Ford, who originally called it “cauliflower couscous”. You can now purchase fresh or frozen cauliflower rice from grocery stores like Costco and Trader Joe’s. Or make it at home, in a quick, easy and cheap way!
You will love homemade cauliflower rice. It’s a healthy, affordable, and versatile ingredient. It is also low in calories and carbs, keto and gluten-free, which makes it perfect for any diet. Last but not least, riced cauliflower is a great way to eat more vegetables while enjoying your favorite dishes.
How to make cauliflower rice?
You can make cauliflower rice with a food processor, or with a box grater. Both options are quick and simple, but the food processor makes things faster. I do not recommend making cauliflower rice in a blender, as it can over-process it, leading to a mushy texture. If you do use a blender, proceed in little intervals.
Here is an overview of how to rice cauliflower at home. For precise step-by-step directions, refer to the recipe card at the end of this blog post.
- With a food processor. Equip your food processor with a grater blade and blitz cauliflower into small pieces. It should reach a consistency that resembles rice.
- With a grater box. Use the part of a grater box with medium-sized holes – the one used to shred cheese – and hand grate cauliflower to rice.
Crispy cauliflower rice tips
First and foremost, avoid over-processing the cauliflower, as it can easily turn into a mushy, puree-like texture. Work in small batches and process just until it resembles rice grains.
Lastly, remove excess moisture. Transfer the riced cauliflower to a clean kitchen towel, then firmly squeeze out any excess water. This essential step ensures that the cauliflower rice stays light and fluffy, rather than becoming soft and mushy.
After grating, the rice is ready. It can be served raw, with a drizzle of olive oil and lemon juice, and your favorite seasonings. Or cook it as a low carb rice alternative. If you are planning to make rice salad with cauliflower rice, do not cook it. Cooked veggie rice does not hold well, especially when mixed with other foods.
Taste tip
I recommend mixing riced cauliflower with 1 to 2 teaspoons a squeeze of lemon juice. The additional lemon juice will reduce the bitter flavor of raw vegetables. As an alternative you can also use lime, apple cider vinegar or little white wine vinegar.
How to cook cauliflower rice?
There are several ways to cook cauliflower rice: you can sauté it in a skillet, roast it in the oven, microwave it, or cook it in the instant pot.
Cooking tip
Cauliflower rice cooks 1/2 faster than regular rice and does not require any water. It should only be sautéed or baked lightly to lessen the raw, bitter taste. This makes it perfect for keto fried rice recipes.
- Sautéed – Heat 1 tbsp of olive oil over a large skillet. Add cauliflower rice, season to taste and give it a stir. Cover with a lid (to make rice tender) and cook for 5 to 8 minutes, stirring a couple of times in between.
- Oven Roasted – Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Drizzle riced cauliflower with oil and season to taste, then spread it out evenly on the prepared baking sheet. Roast in hot oven for 10 to 15 minutes, stirring halfway through.
- Microwaved – Place keto rice to a microwave safe bowl, drizzle with oil and season to taste. Cover the bowl, then microwave on high for 4 to 5 minutes, until the rice is tender crisp.
- Instant Pot – Place the cauliflower rice in the instant pot, drizzle with oil, and season to taste. Set the pot to “Sauté” mode and cook for 4 to 5 minutes, stirring occasionally, until the rice is ready. Do not use the pressure cooking function, as it will overcook the cauliflower rice and make it mushy.
How to season cauliflower rice?
- Cilantro Lime: Toss with lime juice, chopped cilantro, and a pinch of salt.
- Soy Sauce: Stir in soy sauce and a sprinkle of sesame seeds for an Asian-inspired dish.
- Mexican Spices: Add chili powder, cumin, and a squeeze of lime juice for a zesty kick.
- Garlic Parmesan: Mix in minced garlic and grated Parmesan cheese for a savory taste.
- Indian Spices: Incorporate curry powder, turmeric, and a pinch of cumin for an aromatic touch.
- Italian Seasoned: Season with dried thyme, oregano, and rosemary for a fresh, herbaceous flavor.
How to store and freeze?
Riced cauliflower can be stored either raw or cooked. If storing before cooking, it’s best to freeze the raw rice, as it can become unpleasant after a few days in the fridge. Cooked cauliflower rice, on the other hand, maintains better flavor and texture when refrigerated but does not freeze well.
- To store in the fridge. Allow the cooked cauliflower rice to cool to room temperature before transferring it to an airtight container. Refrigerate for up to 4 days. Raw cauliflower rice doesn’t hold well in the fridge.
- To freeze. Before freezing, squeeze out all excess water. Place uncooked cauliflower rice in a freezer-safe container or zipper bags and freeze for up to 1 month. To reheat, add it directly to a pan (without defrosting) and cook until warmed through.
FAQ- Frequently asked questions
Yes, you can make this recipe using broccoli as a replacement for cauliflower. There is no need to steam or cook the vegetable ahead.
Yes, this recipe is healthy. It’s low in carbs and calories, keto-friendly, high in protein and fiber, gluten-free, and packed with nutrients. Additionally, it is perfect for high-volume eating.
One serving of this rice provides approximately 36 calories, 2.8 g of protein, 7.1 g of carbs, and 0.4 g of fat. Nutritional values in this recipe exclude olive oil, seasonings and additional ingredients.
Yes, you can cook cauliflower rice from frozen. Simply add it directly to the pan or microwave without thawing, and cook until tender.
What to serve cauliflower rice with?
- Egg roll in a bowl
- Cottage cheese eggs
- Air fryer chicken tenders
- Baked chicken wings
- Air fryer chicken wings
- Fire roasted tomatoes
- Mediterranean chickpea salad
- Air fryer Brussels sprouts
- Air fryer tofu
- Ground turkey
Cauliflower Rice
Equipment
- food processor or box grater
Ingredients
Basic Cauliflower Rice
- 1 cauliflower head, cut into 24 oz (680 g) cauliflower florets
Seasoned Cauliflower Rice
- 1 tbsp olive oil
- 1 to 2 tsp lemon juice, freshly squeezed
- salt and black pepper, to taste
- seasonings, to taste
Instructions
How to rice cauliflower
- Wash a cauliflower head thoroughly under running water, then use a sharp knife to remove core and leaves.
- Transfer cauliflower to a clean kitchen towel. Pat it dry very well, the cauliflower must be completely dry.
- Food processor – Equip your food processor with grater attachment, then add the cauliflower cut into small pieces to the food processor. Pulse it until it reaches the consistency of rice.Work in batches and do not over process the cauliflower, or it will get mushy.
- Box grater – Cut cauliflower into quarters and grate it using the medium sized holes (the ones used to grate cheese) of a hand grating tool.
- Transfer the riced cauliflower to a clean kitchen towel, then firmly squeeze out any excess water. This essential step ensures that the cauliflower rice stays light and fluffy, rather than becoming soft and mushy.
How to cook cauliflower rice
- Stovetop – Heat 1 tbsp of olive oil over a large skillet. Add cauliflower rice, season to taste and give it a stir. Cover with a lid (to make rice tender) and cook for 5 to 8 minutes, stirring a couple of times in between.
- Oven – Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Drizzle riced cauliflower with oil and season to taste, then spread it out evenly on the prepared baking sheet. Roast in hot oven for 10 to 15 minutes, stirring halfway through.
- Microwave – Place keto rice to a microwave safe bowl, drizzle with oil and season to taste. Cover the bowl, then microwave on high for 4 to 5 minutes, until the rice is tender crisp.
- Instant Pot – Place the cauliflower rice in the instant pot, drizzle with oil, and season to taste. Set the pot to "Sauté" mode and cook for 4 to 5 minutes, stirring occasionally, until the rice is ready. Do not use the pressure cooking function, as it will overcook the cauliflower rice and make it mushy.
How to serve cauliflower rice
- Serve riced cauliflower raw, drizzled with olive oil and a squeeze of lemon juice, and seasoned with salt and pepper to taste. Or cook it with the seasonings you like the most. Use for your favorite dishes as a low carb replacement for rice
Notes
Storage directions
- To store in the fridge. Allow the cooked cauliflower rice to cool to room temperature before transferring it to an airtight container. Refrigerate for up to 4 days. Raw cauliflower rice doesn’t hold well in the fridge.
- To freeze. Place the uncooked cauliflower rice in a freezer-safe container or zipper bags and freeze for up to 1 month.
Yield
- 1 large head of cauliflower yields approximately 4 to 6 cups.
- 1 cup of cauliflower rice weights approximately 4 oz (110 grams).
Nutritional values
- Nutritional values in this recipe represent the macronutrients of riced cauliflower only, excluding olive oil, seasonings and additional ingredients.
- Nutrition facts are approximations, calculated using third party tools.
Sounds very good this cauliflower rice recipe, is other good option to eat it.
Hey dear Liza,
thanks a lot for your comment! I am so happy that you liked this cauliflower rice recipe.
Have a fantastic day,
Matteo