Eating more veggies is easy when you turn cauliflower into rice! It’s no trick – a simple tug in the food processor and a quick twist in a hot pan and you’ll have a “rice” dish in minutes.
In this recipe
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What is cauliflower rice?
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How to make cauliflower rice
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What if you don’t have a food processor?
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How does cauliflower rice taste?
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Ways to use cauliflower rice
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How to store or freeze cauliflower rice
The unsuspecting cauliflower has found a permanent place on our plates in recent years. Home cooks have gotten creative with these vegetables, making “steaks”, mashed potatoes, and even pizza crusts!
Learning how to make this cauliflower rice recipe is a great place to start exploring the versatility of this vegetable. You’ll be amazed at how quickly you can turn buds into grain-like pieces. From a time standpoint, cauliflower rice can be cooked and is ready quicker than grain, which is a plus for those busy weeknights.
Watch How to Make Cauliflower Rice
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cauliflower rice
What is cauliflower rice?
Cauliflower Rice is a grain-free, low-carb alternative to regular white rice made entirely from cauliflower. Just a quick chop in a food processor turns a massive head of cauliflower into grain-sized chunks, creating faux rice.
Cauliflower’s rigid structure makes it easy to chop into tiny pieces and also ensures that it retains its grainy shape very well when cooked.
How to make cauliflower rice
- Begin by removing the tough outer leaves and stems
- Next, cut the head into florets – here’s how! Aim for smaller buds, ranging in size from 1 inch to 1 1/2 inches. If you cut them too big, it becomes difficult to quickly break them down into a uniform size.
- Then place the florets in batches in a food processor and chop into grain-sized pieces. You will find that some larger buds may not be crushed. That’s fine – just remove them and process them with the next batch.
Note that you don’t want the cauliflower to get too small. Otherwise, the texture will be mushy and the appearance will not be as similar to rice.
What if you don’t have a food processor?
No problem! You can use a blender and use the same method.
A cheese grater also works magically, shredding large chunks of the head over the holes. Finally, a good old-fashioned chef’s knife can shred the florets quickly – it just takes a little longer, but still gives good results.
- Ready to invest in one? Check out our list of the best food processors.
How does cauliflower rice taste?
All of the slightly bitter and cabbage flavors of cauliflower soften as it heats, allowing mild nutty flavors to shine through. The neutral undertones make it versatile, and it’s easy to add different spices to switch up the flavor.
Ways to use cauliflower rice
The easiest way to enjoy cauliflower rice is to sauté it with a little olive oil or butter and season with salt and pepper. It takes about five minutes to cook, making it a handy side dish.
I’m also a big fan of substituting cauliflower rice in risottos, grits, and fried rice. It can also be eaten raw, so try tossing it into salads to give it an extra crunch — or use it as in a grain salad in place of farro or quinoa.
How to store or freeze cauliflower rice
Raw cauliflower rice can be stored in an airtight container for up to 10 days. If it looks gray or smells excessively like sulfur, it’s time to make a new batch.
Cooked cauliflower rice has a shelf life of up to 7 days, making it a great meal prep option.
Cauliflower rice can also be frozen, just like regular rice! I like to fill 1 or 2 cup sized portions into a resealable plastic bag. Place the rice bag on the counter and press down to evenly distribute the pieces while removing as much air as possible, seal and lay flat in the freezer.
Frozen cauliflower rice can be stored in the freezer for up to 30 days. Simply thaw at room temperature for at least 10-15 minutes before you plan to use it, and drain excess moisture before cooking.
Looking for more great cauliflower recipes?
- Cauliflower puree “potatoes” with brown butter
- Easy Cauliflower Soup
- Buffalo Cauliflower Tacos with Ranch Sauce
- Sheet metal pizza with roasted cauliflower and vegetables
- Cauliflower Pasta Casserole
How to make cauliflower rice
ingredients
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1 head cauliflower (about 2 1/2 pounds)
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1 tablespoon olive oilplus more for drizzling
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1 tablespoon chopped fresh parsley
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Salttaste
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Black peppertaste
method
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Prepare cauliflower:
Remove the outer leaves with a knife and cut the cauliflower florets from the stalk. Cut florets into 1 to 1 1/2 inch pieces. (See how!)
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Process cauliflower:
Place half of the florets in a food processor. Pulse 10 times in 1 second increments until cooked rice sized chunks form. Scrape the sides of the bowl as needed. Pour into a large bowl.
Remove any large pieces of bud that will not be processed and process them with the next batch. Transfer the processed cauliflower to the large bowl. When you finish both batches, you should have about 6 cups of cauliflower rice.
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How to store the cauliflower rice:
If saving for a later meal, place the cauliflower rice in a resealable plastic bag and refrigerate for up to 10 days or freeze for up to 30 days.
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How to cook the cauliflower rice:
To cook, heat the olive oil in a large skillet over medium-high heat. Add the cauliflower rice in one layer. Cook 2 minutes, then stir and cook until rice is tender, 3 to 5 minutes. Season the rice with salt and pepper.
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Surcharge:
Place the cauliflower rice in a bowl and garnish with chopped parsley, a drizzle of olive oil, and salt and pepper to taste.
| nutritional information (per serving) | |
|---|---|
| 42 | calories |
| 3g | Fat |
| 4g | carbohydrates |
| 2g | protein |
