Cauliflower Rice Recipes

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!

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.

Here are some of my favorite recipes that use riced cauliflower, or would be delicious with cauliflower in place of the regular rice:

How to Make Cauliflower Rice

1-ingredient cauliflower rice, perfect for practically any dish that calls for brown or white rice!

Prep: 5min

Total: 5min

Yield: 8

Serving Size: 1 half-cup serving

Nutrition Facts: servingSize 1 half-cup serving, calories 25 kcal, Carbohydrate 5.3 g, Protein 2 g, Fat 0.1 g, Sodium 30 mg, Fiber 2.5 g, Sugar 2.4 g

Ingredients:

• 1 large head cauliflower

Instruction:

1. Wash and thoroughly dry cauliflower, then remove all greens.
2. If using a box grater, cut the cauliflower into large chunks and use the medium-sized holes (see photo – the side commonly used to grate cheese), to grate into “rice.” If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into “rice.”
3. Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
4. Once you have your cauliflower rice, it’s easy to cook (or enjoy raw)! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).
5. Use cauliflower rice in recipes that call for rice, such as stir fries or fried rice! Store leftovers in the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.

How to Make Cauliflower Rice

Learn how to make cauliflower rice with this easy recipe! It’s excellent in healthy stir fries, burrito bowls, fried rice, and more.

Prep: 7min

Total: 10min

Ingredients:

• 1 medium head of cauliflower
• 1 teaspoon olive oil
• 1/2 cup chopped scallions
• juice of 1/2 lime
• sea salt and freshly ground black pepper

Instruction:

1. Make sure your cauliflower is fully dry. Chop the cauliflower into large pieces. You can include the cores, but discard the leaves or save for another use. Place the cauliflower pieces in a food processor and pulse until it has the texture of rice. Work in batches if necessary and don’t over process or it will get mushy. Use in any recipe that calls specifically for riced cauliflower. Continue following that recipe’s instructions.
2. If you plan to serve your cauliflower as a side dish or use it in place of regular rice, I recommend lightly cooking it and seasoning it to take off the raw bite. In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.

Garlic Herb Cauliflower Rice

Cauliflower rice is a versatile and healthy side dish. For the best tasting riced cauliflower, it needs help from other flavors. In this herby version, we kick up the flavor with butter, lots of fresh herbs, fresh lemon juice, and garlic. For some extra crunch and texture, I love stirring in some roasted sliced almonds. You can leave these out or substitute other nuts.

Prep: 10min

Total: 20min

Yield: Makes 8 (1/2 cup) servings

Serving Size: 1/2 cup

Nutrition Facts: servingSize 1/2 cup, calories 94, Fat 6.5g, Saturated Fat 2.3g, Cholesterol 8.3g, Sodium 222.7mg, Carbohydrate 8g, Fiber 2.9g, Sugar 1.8g, Protein 3.4g

Ingredients:

• 1 medium head cauliflower or 16 ounces store-bought cauliflower rice
• 1/2 cup sliced almonds
• 2 tablespoons butter or substitute extra virgin olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon fine sea salt
• Freshly ground black pepper, to taste
• 3/4 cup chopped fresh herbs like parsley, dill, cilantro, and basil
• 1 tablespoon lemon juice or more to taste

Instruction:

1. To turn a head of cauliflower into rice, there are two options. Use a food processor or use a box grater.
2. If using a food processor, cut the head of cauliflower into medium chunks and remove the core. Working in batches, add the cauliflower to the bowl of a food processor and pulse until the cauliflower is broken down into very small bits that resemble rice (see photo above).
3. If using a box grater, cut the head of cauliflower into quarters and remove the core. Use the medium-sized holes to grate each quarter into small bits resembling rice.
4. Optional step, for the best cauliflower rice, before cooking, transfer the riced cauliflower to a clean dish towel and press to remove excess moisture.
5. Add the almonds to a large skillet over medium heat. Stir the almonds around the pan until they are fragrant and lightly toasted, about 3 minutes. Keep a close eye on the nuts since they do toast quickly. Transfer the toasted almonds to a bowl and save for later.
6. Return the skillet to the heat and add the butter. When the butter is melted and bubbling, stir in the garlic. Cook the garlic, stirring it around the pan, until fragrant, about 30 seconds.
7. Add the cauliflower rice, salt, and a few grinds of black pepper. Cook, stirring every once and a while, until the cauliflower rice is crisp-tender and starts to turn light brown in places, 7 to 10 minutes.
8. Take the skillet off of the heat, and then stir in the fresh herbs, lemon juice, and toasted almonds. Taste then adjust with additional salt, pepper or lemon juice.

How to Make Cauliflower Rice

FAQ

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