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Cauliflower Rice

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.
5 minTotal
4servings
  • 35 kcal
  • P 3g
  • C 7g
  • F 0g
https://mattsfitchef.com/cauliflower-rice/

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

  1. Wash a cauliflower head thoroughly under running water, then use a sharp knife to remove core and leaves.
  2. Transfer cauliflower to a clean kitchen towel. Pat it dry very well, the cauliflower must be completely dry.
  3. 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.
  4. 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.
  5. 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

  1. 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.
  2. 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.
  3. 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.
  4. 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

  1. 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.