How to Make Cauliflower Rice
Learn how to make cauliflower rice with this easy recipe! It’s a yummy, low-carb substitute for regular rice in bowls, stir fries, burritos, and more.
Cauliflower rice! It’s seems like it’s everywhere and in everything, so I thought I would take a few minutes to “dive deep” on this phenomenon, especially because I keep using it, and now I can just link to this post in future recipes 🙂
So what is it? It’s simply cauliflower pulsed in a food processor until it forms into granules that are about the size of rice. Is it as good as rice? Not on its own, but it’s a great starting point health-wise and texture-wise. When it’s seasoned well and used in a recipe with other great flavors and textures going on, it IS delicious and you’ll feel great about getting more vegetables into your day!
How to Make Cauliflower Rice
Stores often sell “riced” cauliflower in bags, but I prefer to make it myself because you never know how fresh those things are! Plus, it’s SO easy to make… here’s how I do it:
After your cauliflower is “riced,” you can use it plain in any recipe that calls for raw cauliflower rice. Follow the directions in that specific recipe.
If you plan to use it as a side dish without a recipe, or if you want to sub it for regular rice, I recommend lightly cooking and seasoning it to take off the raw, often bitter, bite. See specific instructions in the recipe below.
Cauliflower Rice Recipes
Here are some of my favorite recipes that use riced cauliflower, or would be delicious with cauliflower in place of the regular rice:
More Plant-Based Essentials
If you love this recipe, try making these plant-based essentials next:
For more vegan recipes, check out this post. Then, find more rice recipes here!
How to Make Cauliflower Rice (4 Ways)
Jessica Gavin
Published on September 13, 2017
Let’s learn how to make cauliflower rice with four easy preparation techniques. This simple recipe guide creates a low-carb and paleo side dish. The rice can be eaten raw, sautéed, steamed, simmered or frozen for later use.
Cauliflower rice has magically worked its cruciferous ways into kitchens as a low-carb, paleo, and vegetable alternative to grains. When broken down by chopping or grating into tiny rice-sized pieces, the appearance may fool you for a moment for the real thing.
Besides being a healthy way to add more vegetables to your diet, there are other culinary reasons for the popularity of its use in dishes. It’s extremely versatile in recipes, the flavor is very neutral, it becomes tender yet holds its shape when cooked, and the bonus is the cooking time is less compared to boiling and simmering grain rice.
Once I learned the simple techniques for how to make cauliflower rice, it’s become a frequent substitution in my recipes. There are four easy ways to make cauliflower rice with tools you already have in your kitchen. If you have a chef’s knife, grater, food processor or blender, cauliflower rice can be made within minutes!
Different Ways to Make Cauliflower Rice
Adding some cauliflower to your meals provides additional nutrients, especially fiber, vitamin C and K. With the extra nutritional benefits, here’s how to effortlessly prepare the vegetable for recipes.
1) Chop
Using a large chef’s knife, remove the florets from the steam. Mince into tiny pieces, resembling the size and shape of rice grains. This process is a little longer than the other methods but is the simplest to do with minimal tools.
2) Grate
Use a box grater or a microplane grater with medium-sized holes to push across the florets and make smaller pieces. Keeping the florets larger makes it easier for grating.
3) Food Processor
Cut the cauliflower into smaller 1 to 2-inch florets. Add about 4 cups of florets or 3/4 of the way full in a food processor. The amount will vary depending on the size of the food processor, work in batches if needed. Pulse the cauliflower until small pieces are formed. You may need to stop periodically and scrape the sides of the bowl. If larger florets go unprocessed, take them out, transfer the cauliflower rice to a bowl, and then add back the larger pieces and process again.
4) Blender
Cut the cauliflower into smaller 1 to 2-inch florets. Add about 4 cups of florets in a high-speed blender. Blend the cauliflower until small pieces are formed, using the tamper handle on top to push down the florets, about 15 to 60 seconds. You may need to scrape the sides of the blender cup similar to the food processor above.
Different Ways to Cook Cauliflower Rice
One head of cauliflower will yield about 4 cups of rice depending on the size. Once the cauliflower rice is broken down into smaller pieces, there are multiple ways to cook it. The cooking methods below are for 4 cups of rice.
Cauliflower Rice Recipes to Try
You can make a large batch of raw cauliflower rice for meal prepping, and freeze individual portions in a resealable plastic bag anytime you need it. Just allow the frozen rice to thaw at room temperature for at least 10 minutes before cooking.
If you’re in a hurry, I’ve seen pre-made cauliflower rice fresh and frozen at grocery stores. Although, I would save your money and make it at home for way cheaper!
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How to Make Cauliflower Rice + 16 Cauliflower Rice Recipes
Home » Recipes » Gluten-free Recipes » How to Make Cauliflower Rice + 16 Cauliflower Rice Recipes
Light and fluffy basic Cauliflower Rice recipe used to make delicious gluten-free and low carb sides, risotto, fried rice, salads, soups, burrito bowls, sushi and more! Step-by-step video guide on how to make cauliflower rice using a box grater plus 16 recipes that include cauliflower rice.
The new year started for me with insane amount of food and a stomach flu, so healthy eating is my top priority at the moment.
I’m a proponent of a long-term solution to losing weight and getting fit.
I will take a moment to write about „quick fixes” and why you should NOT do them.
After indulgent eating during holidays (hello Thanksgiving and Christmas!) many of us are thinking about detox, various cleansing programs and restrictive diet.
While it’s tempting to get the result you want in a short period of time, it might be dangerous for your body in the long run. You can’t wash away your dietary sins with a glass of magic detox smoothie. It simply doesn’t work that way.
Don’t get too excited about losing a few pounds after detoxing, because you’ll get them back when you get back to your regular diet.
The reason you might lose a few pounds during detoxing is that you body gets rid of excessive liquid and the overall calorie intake is less than usual. Therefore, the body will learn to store your energy resources (fat) better, when you try to lose weight next time.
Your body will rather lose muscles than fat, making it harder for you every time to stay fit. That is why healthy does not equal weight loss.
You don’t need detox because your body can detox itself. That’s the reason we have liver and kidneys (in addition to lungs and colon).
These organs filter harmful substances and unless you have serious poisoning, they can do it pretty efficiently.
Removing certain food groups from your diet can be dangerous for your body.
We need fat, we need carbs, we need protein. Just make sure you cut off junk food, sugary drinks, eat less processed foods and more fiber-rich seasonal vegetables and fruits, whole grains, drink plenty of water and do exercise.
You’ve heard about this before, didn’t you?
You don’t need diets, cleansing and detoxing programs. You don’t need to be fooled by marketers.
There is no evidence in nutritional science that detoxing is beneficial to your body. There is no evidence that toxins exist either!
Otherwise, you could measure the amount of toxins in human body before and after detoxing, proving its effectiveness.
All you need to stay fir is maintain a healthy lifestyle. As easy and obvious as it is.
Get enough sleep, be active, drink plenty of water, eat a balanced diet and you’ll see yourself bursting with energy, fit and healthy.
I’m not saying that you can’t have an occasional chocolate fudge bar once in a while. Or that you should not eat your birthday cake. It’s totally fine to indulge yourself from time to time if your overall diet and lifestyle are healthy.
What I found great in following a consistent healthy diet is the idea that it doesn’t have to be bland and unappetizing. If you follow my blog, you know that eating healthy is fun.
I like to create delicious recipes using mostly plant-based ingredients. Sometimes you need a few spices and a bunch of herbs to make your recipe shine.
Why Make Cauliflower Rice
Cauliflower rice is a healthier alternative to white rice that tastes great.
Moreover, it’s so versatile: use it as a side dish, as a base for cauliflower fried rice, serve it with curry stir fry, as a salad, soup, risotto or even incorporate it into burrito bowls or sushi rolls!
You’ll find 16 recipes below to choose from!
Quick dinner side, stand-alone flavorful meal or a base for creative appetizers and salads.
The best thing: it’s easy to make and it takes less time to cook than normal rice.
I’m not saying that you should only eat cauliflower rice instead of white (or brown) rice from now on, but once in a while it’s a great substitute to “real” rice.
Cauliflower used to be one of my least favorite vegetables. It turned out, the way you cook it determines how tasty it is. Please, don’t boil it and serve bland.
Silky vegan cauliflower soup, cauliflower risotto with pears and blue cheese, vegan cauliflower stew with broccoli, chick peas and kale made me fall in love with cauliflower and it’s for life.
Cauliflower is one of the most nutrient-dense vegetables out there. It contains high amounts of vitamin C, antioxidants and dietary fiber.
How To Make Cauliflower Rice Without a Food Processor
One way to make cauliflower rice is to use a food processor to chop the cauliflower.
Another way is to use a box grater. It’s a very easy method that also ensures that all the „rice” pieces are the same size.
If you want to protect your hands during grating (or chopping), a great way to do so is to use cut resistant gloves.
Discard the leaves and cut a medium-sized cauliflower head in quarters and grate each of them using a box grater with medium holes.
Heat a lug of olive oil in a large skillet. Sautée minced garlic until golden. Add cauliflower rice, stir and cover with a lid.
Cook for about 10 minutes, stirring once or twice.
Add chopped parsley (optional), salt, black pepper and a pinch of cayenne. Enjoy!
You’ll find the full recipe on the bottom of this post.
Cauliflower Rice Recipes
1. Vegetarian Red Curry Stir Fry by Happy Kitchen.Rocks
Easy and wholesome Vegetarian Red Curry Stir Fry Recipe makes for a nutritious weeknight dinner ready in just 30 minutes! It’s also vegan, gluten free and paleo, not to mention flavorful and easy to make!
2. Creamy Cauliflower Garlic Rice by Pinch of Yum
This creamy cauliflower garlic rice is simple, healthy, and so surprisingly good.
3. Healthy Cauliflower Fried “Rice” by Eat Yourself Skinny
Healthy makeover of an all-time favorite dinner meal.
4. Cauliflower Risotto with Caramelized Pears, Blue Cheese and Walnuts by Happy Kitchen.Rocks
Cauliflower Risotto with Caramelized Pears, Blue Cheese and Walnuts: A healthy and gluten-free makeover of a traditional risotto packed with flavor! Easy 30-minute step-by-step recipe.
5. Fiesta Cauliflower Rice Salad by Destination Delish
A fluffy cauliflower rice salad packed with colorful veggies and tossed in a tangy citrus dressing. Enjoy this as a healthy side dish or light lunch!
6. Curried Cauliflower Rice Kale Soup by Cotter Crunch
Curried Cauliflower Rice Kale Soup is one flavorful healthy soup recipe to keep you warm this season. An easy paleo soup recipe for a nutritious meal-in-a-bowl. Roasted curried cauliflower “rice” with kale and even more veggies to fill your bowl! A delicious vegetarian soup to make again again! Vegan and Whole30 friendly.
7. Pesto Cauliflower Rice by Kirbie’s Cravings
Cauliflower rice is flavored with homemade pesto sauce for an easy, delicious, low-carb and gluten free dish. It’s great to eat on it’s own or as a rice substitute for any meal.
8. Mexican Cauliflower Rice Burrito Bowl by Apples for CJ
This Mexican Cauliflower Rice Burrito Bowl is a healthy, tasty, one bowl dinner or lunch. Cauliflower Rice seasoned with Mexican flavors, and then topped with all your favorites. Vegan & Gluten free.
9. The Classic Power Bowl by A Virtual Vegan
Find your bliss with The Classic Power Bowl from Blissful Basil. A delightful combination of spicy cauliflower rice, warming & crisp sweet potatoes & creamy, garlicky avocado mash.
10. Vegan Sushi with Cauliflower Rice by Namely Marly
You’ll love this super easy, super healthy Vegan Sushi with Cauliflower Rice. If you haven’t made sushi at home before, don’t worry, we provide step-by-step process photos to make it easy for you to DIY this sushi yourself. Served with a creamy peanut butter sauce, the results are stunning…and delicious!
11. Low Carb Mexican Cauliflower Rice (Paleo, Vegan, Keto) by My Food Story
Low Carb Mexican Cauliflower Rice is a healthy, paleo friendly, keto friendly, vegan side dish recipe that is bursting with Mexican flavours and ready in 30 minutes!
12. Spanish Cauliflower Rice by Trial and Eater
Spanish Cauliflower Rice – a grain-free substitute for Spanish rice that’s quick and healthy. Vegan and gluten-free option.
13. Low-Carb Cauliflower Bibimbap by Living Sweet Moments
This amazing Korean Cauliflower Bibimbap recipe is delicious, low-carb, keto friendly, and easy to make. The perfect quick vegetarian weeknight dinner idea.
14. Grain-free Spicy Cauliflower Fritters with Chipotle Lime Aioli by Tasty Yummies
These Grain-free Spicy Cauliflower Fritters are an amazing way to embrace the cauliflower love, taking the cauli-rice trend to a whole new level. These versatile patties can be adapted to whatever flavor and spice blend you’d like and served with your favorite sauce, we like Chipotle Lime Aioli.
15. Cauliflower Pizza Crust by Chocolate Covered Katie
A simple cauliflower pizza crust recipe that’s so surprisingly delicious, you’d never guess it could possibly be so healthy!
16. Leek and Mushroom Cauliflower Risotto by Jennifer Banz
Creamy and delicious cauliflower risotto made with leeks and mushrooms. A perfect low carb side dish.
Here is a recipe video on how to make the best cauliflower rice and a detailed recipe card, as well as 16 dishes you can incorporate your cauliflower rice into!
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Please give this recipe a 5-star rating if you enjoyed it! That would mean a world to me 🙂
15 Riced Cauliflower Recipes So Good You Have to Try Them
There’s a reason everyone is talking about cauliflower rice.
It fits into nearly every diet: paleo, low-carb, low-calorie, or just plain delicious.
Plus, it’s quick to make and easily mimics the texture and consistency of regular rice. All you have to do is throw it in your food processor and pulse until it has a consistency similar to couscous.
A cup of cauliflower has about 25 calories and 5 grams of carbohydrates. Compare that to 218 calories and 46 grams of carbohydrates in a cup of brown rice and it should be pretty clear who the winner is when it comes to nutritional density.
Whether cauliflower rice is already one of your go-to side dishes or you’re curious and want to give it a try, you’re sure to find at least a few new favorite recipes from the list I’ve compiled for you.
15 Riced Cauliflower Recipes
1. Curried Cauliflower Rice Kale Soup
Rain or shine, we all know that sometimes nothing beats a piping hot bowl of creamy soup.
This soup can be enjoyed by everyone. It’s paleo, vegan, gluten-free, and 100 percent delicious.
Did I mention it’s also customizable? The recipe suggests using kale and carrots, but you can change it up and add whatever vegetables you have on hand.
Find the recipe here: Cotter Crunch
2. Cauliflower Rice Risotto with Asparagus and Mushrooms
This dish takes traditional risotto and makes it healthy and low-calorie by using cauliflower rice.
Mushrooms and asparagus give this dish a rich and full-bodied flavor. Meanwhile, using nutritional yeast, coconut milk, and vegetable broth keep it vegan – and delicious.
Find the recipe here: Cookies to Kale
3. Cheesy Cauliflower Broccoli Bake
Satisfying and – yes – cheesy, this dish manages to give comfort food a healthy makeover.
Nutritional yeast adds a cheesy taste and brings a hearty dose of protein to this recipe, but you can add chickpeas or quinoa to bump it up even more. Throw in some chopped kale and you have the perfect healthy weeknight meal.
Find the recipe here: Minimalist Baker
4. Fried Cauliflower Rice
Next time you’re craving Chinese food, skip the takeout and try this recipe instead.
This recipe gives fried rice a nutritious twist by subbing the white rice for cauliflower rice and adding more fiber-filled veggies to make it a well-rounded meal. Swap the soy sauce for tamari to stay gluten-free – and feel free leave out the bacon if you want to make it meatless.
Find the recipe here: The Kitchn
5. Chickpea Cauliflower Rice Biryani with Tomato Raita
This dish is all the proof you need that healthy can taste very, very good.
This flavorful Indian dish kicks up the nutrient profile of traditional Biryani by adding chickpeas, piles of chopped veggies, and, of course, cauliflower rice. Topped off with a bit of tomato raita (a condiment made from non-dairy yogurt, herbs, and spices), you’ll definitely want a second (or third) helping of this dish.
Find the recipe here: Vegan Richa
6. Mexican Style Cauliflower Rice
Simple but scrumptious, this recipe is a great starting place for cauliflower rice newbies.
It only takes a few simple ingredients to whip up a batch of this rice. Add just the right blend of flavors and really bring this recipe to the next level by making your own homemade fajita seasoning mix.
Find the recipe here: The Pinning Mama
7. Coconut Lime Cauliflower Rice
This cauliflower rice recipe makes an easy-to-prepare side dish that takes just minutes.
Onions, garlic cloves, lime, and coconut milk enhance the flavor and make it a recipe you’ll want to cook again and again.
Find the recipe here: Diethood
8. Chicken Korma with Cauliflower Rice
Cauliflower rice is the perfect way to spice up pretty much any of your favorite recipes, turning them into something new and interesting. Case in point: this dish.
Cauliflower rice plus potatoes, carrots, bell peppers, onions, and peas make up the base of this recipe while coconut milk, cashews, and ginger provide a burst of delicious flavor in the korma sauce.
Find the recipe here: Paleo Leap
9. Cauliflower Rice Burrito Bowl
Who needs to go out and order a burrito bowl when you can make this tasty and nutritious version right in your own kitchen?
With ingredients like poblano peppers and mangoes, this recipe strikes the perfect balance between spicy and sweet. The green chile cashew cream brings it all together, adding just the right amount of zest to this flavor-filled dish.
Find the recipe here: Love and Lemons
10. Cauliflower Rice Risotto with Mushrooms and Rosemary
The secret to this cauliflower risotto dish is the seasoning. A few fresh springs of rosemary make this a delicious and satisfying recipe.
Meanwhile, sliced mushrooms create a meaty “bite” while peas add a little sweetness.
Find the recipe here: One Ingredient Chef
11. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce
Crisp lettuce cups filled with yummy ingredients and topped with a spicy peanut sauce? Yes, please!
Each lettuce wrap is teeming with nutrients, thanks to the addition of a whole host of veggies. Mix in some peanut sauce made with coconut milk, peanut butter, honey, and sriracha for an awesome fusion of flavors.
Find the recipe here: Veggie and the Beast Feast
12. Almond Coconut Cauliflower Rice
This dish serves double duty. It can make a delicious side dish, or you can turn it into a main course when adding a protein source.
With shredded coconut, blanched almonds, and a mix of savory spices, this recipe blends a delicious array of textures and tastes.
Find the recipe here: The Healthy Foodie
13. Thai Salad and Cauliflower Rice Wrap
Perfect for a portable meal on-the-go or a simple dinner that comes together in a flash, this Thai salad wrap delivers both taste and nutrition.
Just combine cauliflower rice with a simple Thai salad, and drizzle on peanut sauce. Swap the flatbread wrap for a delicious collard wrap to upgrade the health benefits of this yummy meal.
Find the recipe here: Food Faith Fitness
14. Indian Cauliflower Fried Rice with Chicken and Roasted Chickpeas
Combine chicken, cauliflower rice, and chickpeas with aromatic spices and you’ll get this nutritious and delicious dish.
This recipe boasts a whopping 30 grams of protein and 10 grams of fiber per serving. Plus, with anti-inflammatory ingredients like turmeric, cumin, and ginger, this is a healthy dinner you can feel good about serving your family.
Find the recipe here: Jo Cooks
15. Cauliflower Rice Sushi Roll
Sure, regular sushi is good. But who wants to make regular old sushi when you can try this cauliflower rice sushi instead?
Preparing the cauliflower rice is simple. After it’s blended up, mix it with rice wine, maple syrup, tahini, and salt to help it get a little sticky. Then just fill it with your favorite ingredients, roll, and enjoy!
It doesn’t get easier (or tastier) than that.
Find the recipe here: 8 th and Lake
Fewer Carbs, More Flavor
As you can see, cauliflower rice works well with lots of different styles of cooking – Asian, Indian, and even Mexican.
Try out a few of these recipes and see for yourself. Or try swapping cauliflower rice for regular rice in your own recipes for a nutritious, carb-cutting twist.
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