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How to Make Cauliflower "Rice"

How to Make Cauliflower

Make this "rice" with a quick and easy technique that yields a light and fluffy texture. You'll love throwing it into homemade sushi, stir-fry dishes, or serving on the side. Just like rice, you can dress it up, or keep it plain and simple.View Recipe: How to Make Cauliflower “Rice”
See more: Cauliflower Recipes

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Make your diet carb-free with these insane riced cauliflower recipes

Carbs are amazing . . . except when you&rsquore on a diet. Then they can be everywhere, making it nearly impossible to find healthy food options. Most recipes use rice or pasta as a base, and there&rsquos only so many times you can eat vegetables before you run out of recipe ideas.

But there&rsquos a great solution that both tastes amazing and scratches the itch for carbs after so many days without: riced cauliflower. This broccoli-impersonator is able to be ground down into a delicious rice equivalent, allowing you to make your favorite meals without the extra calories.

Luckily, we searched through the internet to find the best riced cauliflower recipes to help get you started. Grab your rice cookers and let&rsquos get cooking!

Mediterranean Cauliflower Rice

This first addition to our list of delicious riced cauliflower recipes has a great, bold flavor that&rsquos easy to make and amazing to eat!


  • 1 medium-to-large head cauliflower or 16 ounces store-bought cauliflower rice
  • ½ cup sliced almonds
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, pressed or minced
  • Pinch of red pepper flakes (omit if sensitive to spice)
  • ¼ teaspoon fine sea salt
  • ½ cup chopped flat-leaf parsley
  • 1 tablespoon lemon juice
  • Freshly ground black pepper, to taste


  1. If you&rsquore working with a head of cauliflower, cut it into medium chunks and discard the core. Working in batches, pulse the chunks in a food processor with the S-blade until they&rsquore broken into tiny pieces, just bigger than couscous.
  2. Wrap the cauliflower rice in a clean tea towel or paper towels, twist, and squeeze as much water as possible from the rice &ndash you might be surprised by how much water you can wring out.
  3. Toast the almonds in a large skillet over medium heat, stirring frequently, until they&rsquore fragrant and starting to turn golden on the edges, about three to five minutes. Transfer the toasted almonds to a bowl to cool.
  4. Return the skillet to the heat and add the olive oil & garlic. Cook while stirring until the garlic is fragrant, about ten to twenty seconds. Add the cauliflower rice, red pepper flakes and salt, and stir to combine. Cook, stirring just every minute or so, until the cauliflower rice is hot and turning golden in places, about six to ten minutes.
  5. Remove the skillet from the heat. Stir in the toasted almonds, parsley and lemon juice. Season to taste with salt and pepper, and serve warm.

Parmesan Cauliflower Rice Skillet

Want a delicious base for your meals that doesn&rsquot pack on the carbs? This next addition to our list of riced cauliflower recipes is for you!


  1. 1 cauliflower, grated
  2. 1/2 white onion, chopped
  3. 2 cloves garlic, minced
  4. 2 oz fresh Parmesan, finely grated
  5. 2 tablespoons vegetable stock
  6. Juice of 1/2 lemon (+ zest, if you like)
  7. 1 teaspoon Red chili pepper flakes, optional
  8. 2 tablespoons unsalted butter divided
  9. Fresh parsley, chopped


  1. To make the parmesan cauliflower rice: In a medium skillet, melt 2 tablespoons of butter. Fry the garlic and onion for 1 minute until fragrant &mdash be careful not to burn.
  2. Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter. Cook, stirring regularly for 1 minute.
  3. Stir in the 2 tablespoons vegetable stock, about half the parsley, and lemon zest (if using). Cook for one minute to reduce juices then add the lemon juice and parmesan cheese.
  4. Adjust seasoning as needed. Stir in the remaining parsley. Serve with fresh cracked black pepper, red chili pepper flakes, and more parmesan. Enjoy!

Cauliflower Fried Rice

This last addition to our list of amazing riced cauliflower recipes will have you keeping the take out menus in the drawer.


  • 1 medium head, about 24 oz cauliflower, rinsed
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 tbsp soy sauce, or more to taste


  1. Remove the core and let the cauliflower dry completely.
  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous &ndash don&rsquot over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  4. Heat a large saute pan or wok over medium heat and spray with oil.
  5. Add the eggs and cook, turning a few times until set &ndash set aside.
  6. Add the sesame oil and saute onions, scallion whites, peas, carrots, and garlic about three to four minutes or until soft. Raise the heat to medium-high.
  7. Add the cauliflower &ldquorice&rdquo to the saucepan along with soy sauce. Mix, cover and cook approximately five to six minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  8. Add the egg, and then remove from heat and mix in scallion greens.

Have any other delicious riced cauliflower recipes? Drop them below in the comments to keep the rice cooker hot!

How to Make Cauliflower Rice

You can make, cook and enjoy homemade cauliflower rice in less than 30 minutes. Just follow these steps:

  • Remove the cauliflower florets from the head of cauliflower
  • Grate the cauliflower florets using either the grater attachment on your food processor or a box grater
  • Sauté 1/2 an onion with a little olive oil in a pan to add flavor to the cauliflower rice.
  • Add the grated cauliflower to the pan and sauté for 5-7 minutes
  • Season with salt and pepper and serve or add some of the tasty flavor enhancements mentioned below

What Does Cauliflower Rice Taste Like?

While it is extremely easy to add a variety of spices and herbs to cauliflower rice to jazz it up, when you eat it plain it has more of a neutral taste very similar to rice.

Although, I will say that it does contain a very mild nutty taste, so it isn’t completely tasteless. The amazing thing about it is that it can be used in so many recipes to create strong, beautiful and bold flavors.

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 &ldquorice&rdquo with kale and even more veggies to fill your bowl! A delicious vegetarian soup to make again again! Vegan and Whole30 friendly.

Making Your Own Cauliflower Rice Is Too Easy&mdashHere&rsquos How to Do It

Why pay a premium for the pre-riced bag when you can make ample cauli-rice at home in a matter of minutes?

I admit that I, too, am not immune to the desire for time saving products and innovations.

But (you knew there was a 𠇋ut” coming now didn’t you?) I am convinced that in our quest for time saving and ease and speed, we frequently get into a 𠇌utting off your nose to spite your face” kind of situation. Case in point𠅋uying bags of cauliflower rice.

Cauliflower rice (probably) started its climb towards world domination in the early to mid 2000s. Not that it had never been done before, it just wasn’t yet 𠇊 thing.” Following the overnight popularity, we moved quickly to turn it into a convenience food because, well, we turn everything into a convenience food. That includes having a producer do the ricing, packaging it in plastic bags, and charging a lot for those little plastic bags.

Cauliflower rice is simply cauliflower broken down into tiny rice-like pieces—nothing more, nothing less. If you have a knife and a food processor (or, really, just a knife will work) you can make your own in, literally, seconds. Chop some cauliflower, put it in the processor, pulse until it’s the size you like, and PRESTO.

Now, why would I try to talk you into doing that when you can buy a bag of pre-riced cauliflower? The price, obviously. And the extra packaging. And the fact that the more food is processed, the older it is, AND the more it’s been handled. And handling food, unless you’re the one doing the handling, is never the optimal situation.

I also “rice” broccoli, Brussels sprouts (trust me. you’ll never hate on Brussels sprouts again!), carrots… and the list goes on.

Cooking these “rices” could hardly be easier. Just saute them in a pan with olive oil, butter, or coconut oil. They take far less than half the cooking time of full sized veggies. And any herbs, spices, or other flavorings disperse easily and completely. Plus, because of the rice-like size and appearance, your veggies can easily transition from the side of the plate to being an integral part of the main dish. I love vegetables, and have no difficulty making them the centerpiece of a meal, but I know some folks do. This way, you don’t even have to work at it. Imagine a large bed of perfectly cooked and flavored veggie rice topped with a small piece of meat and some delicious sauce. Not a totally “Meatless” Monday, but a lot closer than most of us get, with absolutely no pain!

The idea of riced vegetables gets me so excited, I’m about to try this method on some new contenders… like asparagus, broccoli rabe, turnips, parsnips, and so on. I’ll let you know how it goes.

How to Make Cauliflower Rice

Here’s how to make it with and without a food processor.

Related To:


Raw Cauliflower ground in food processor for making Cauliflower Rice on concrete background

Photo by: Lisovskaya/Getty Images

By Myo Quinn for Food Network Kitchen

Cauliflower rice is a deliciously light, low-carb alternative to regular rice, other grains or couscous. With a neutral flavor and toothsome texture, this versatile veggie is the perfect blank canvas for many flavors – and it's easy to make.

1. Trim the leaves.

Slice off and remove any leaves that are attached to the stem. Gently shave off any brown spots on the head of the cauliflower.

2. Trim the head into florets.

Place the cauliflower crown down onto your cutting board and trim the cauliflower into florets, cutting away as much stem as possible. You can save the trimmed stems and leaves for roasting – they’re edible and tasty.

3. Transfer the florets to a food processor in batches.

Overcrowding the food processor will result in unevenly-sized cauliflower rice. For a large head of cauliflower, you’ll want to work in three batches. Transfer the batches to a food processor fitted with a blade attachment.

No food processor? No problem. You can use a box grarter instead. Cut the cauliflower into quarters and carefully grate the crowns into a large bowl.

4. Pulse the florets.

Short pulses work best a steady run will puree the cauliflower instead of turning it into rice. Pulse until the mixture is finely chopped and uniform and resembles couscous.

5. Wring out the excess water.

Transfer the cauliflower rice to a clean dishtowel, wrap up the rice and wring out all the excess moisture. It’s important to wring out as much as possible, because excess moisture makes the cauliflower rice limp and soggy.

6. Enjoy the raw cauliflower rice immediately.

You can enjoy cauliflower rice raw, but it’ll start to smell sulfuric as it sits, so eat it immediately in a crunch salad or salsa!

7. Or cook it.

Heat some olive oil in a large nonstick skillet over medium. Add the rice and season with salt, stirring occasionally with a wooden spoon until it’s golden brown around the edges.

Store cooked cauliflower rice for up to 5 days. It’ll keep in an airtight container in the fridge.

Origins of Cauliflower Rice

We don’t claim to have invented cauliflower rice, but we sure do love it! So, who does deserve the credit?

It’s believed that cauliflower “couscous” was invented in 1998 in California by a chef named Ben Ford. As far as we can tell, it’s the same thing, just a different name. The term “cauliflower rice” didn’t become an internet sensation until around 2012. But ever since then, this nutrient-rich rice substitute has been booming in popularity!

Tips For The Best Cauliflower Rice

I have a few tips for this foolproof and easy cauliflower rice recipe! From the right sized grains to the right texture, these are the keys to perfect low carb rice:

  • Use the right food processor attachment. If you are using a food processor to make your rice, use the grate attachment, not the S blade. You’ll get more uniform cauli rice and not a cauliflower mash.
  • 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. And with stems you sometimes get pieces that are too long, but with florets you won’t. Bags of cauliflower florets will also work well.
  • Don’t overcook it. Make sure to watch your riced cauliflower when you are cooking it to avoid mushy cauliflower rice. It can get mushy quickly.
  • Don’t cover it. We don’t want to steam our cauliflower, so leave the cover off so that the water can evaporate. When the pan is covered, you’re essentially steaming it. Steaming increases that cauliflower smell and makes it more mushy, sometimes even watery. Stir frying over high-ish heat is best.
  • Don’t use water. Do not cook cauliflower rice in water like you would normal rice. It will just get soggy.
  • Tip for cauliflower rice in soups: If you are adding riced cauliflower to soup, add it at the end, so that it only cooks for a few minutes.
  • Pre-cook cauliflower rice for casseroles. If you are using cauliflower rice in a casserole, such as cheeseburger 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 moisture, then it can be okay to add raw.
  • If using sauce, adjust the amount. Cauliflower rice does not soak up moisture as much as regular rice does, so you may need less sauce if you use it as a replacement in a recipe.

Roasted Cauliflower Rice

  • Yield: 8 Servings
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Course: Side Dish
  • Cuisine: American
  • Author: Sabrina


  • 20 ounces cauliflower rice
  • 2 tablespoons olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon coarse ground black pepper


Note: click on times in the instructions to start a kitchen timer while cooking.

Preheat oven to 425 degrees and spray baking sheet with vegetable oil spray.

In a large bowl add the cauliflower rice, olive oil, salt and pepper and toss it together well.

Spread onto baking sheet, roast 25-30 minutes until browned and toasted.

Nutrition Information

Yield: 8 Servings, Amount per serving: 49 calories, Calories: 49g, Carbohydrates: 4g, Protein: 1g, Fat: 4g, Saturated Fat: 1g, Sodium: 167mg, Potassium: 212mg, Fiber: 1g, Sugar: 1g, Vitamin C: 34g, Calcium: 16g, Iron: 1g