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Master how to make cauliflower rice and you will be enjoying rice that is ridiculously low in carbs. There are only two ingredients: cauliflower and olive oil! Plus, Keto, Whole30, and Paleo diets all give the thumbs up to cauliflower. And, rice lovers, really, it is not a punishment. Just a yummy way to add a super-healthy vegetable to your plate.
One cup of cauliflower rice contains only 2 percent of a day’s carbs while white rice racks up 15 percent. Plus, cauliflower offers more fiber (for regularity, controlling blood sugar,) a big dose of vitamin C (for immunity) and vitamin K (for blood clotting). It’s a superfood!
How to make cauliflower rice
- Rinse and blot the cauliflower dry with paper towels.
- Remove the outer, green leaves. (You can do this before you wash the cauliflower if you want.) Reserve the tender leaves for another use.
- Cut the cauliflower into smaller pieces to fit in the food processor. Don’t forget to use the tender parts of the stem, too.
- Fill the food processor. Don’t overfill. You may have to process in batches if you have a big cauliflower.
- Pulse and process until the cauliflower is uniformly chopped and looks like rice or couscous. Be careful not to over-process and go beyond the desired consistency.
- Find a sauté pan or skillet large enough to hold the cauliflower spread out evenly and not too thickly.
- Add olive oil and the grated cauliflower to the pan spread out evenly, and sauté for a few minutes. Then you can season it however you’d like and serve.
Tips for making the recipe
- Save the more tender leaves of the cauliflower and sauté them in butter and a pinch of salt. Add them to curries, soups, or stews as well or serve on the side of your rice.
- Let the cauliflower sit in the hot oil and brown before reducing the heat and covering. This added time at the high heat will enhance the flavor.
- Do not let the riced cauliflower cook covered beyond five minutes. If the “rice” overcooks it will get mushy.
- Use a box grater to rice the raw cauliflower if you do not have a food processor. (Or if you don’t want to drag yours out. ) You can use the grater’s small or large small shredding holes depending on what size you want. To start, cut the cauliflower in half vertically and start shredding.
- Don’t cook the cauliflower if you want to use it in a salad or grain bowl. This way it retains it’s crunch and can handle some dressing or sauce without getting mushy.
Recipes that use cauliflower rice
- Cilantro Lime Cauliflower Rice
- Cauliflower Fried Rice
- Mediterranean Cauliflower Rice
- Cauliflower Rice Tabbouleh
- Lime and Coconut Cauliflower Rice
- Shrimp Fried Cauliflower Rice
- Creamy Mushroom Cauliflower Rice Risotto
- Skinny Chicken Cauliflower Fried Rice
Substitute cauliflower rice in these recipes
- One Pan Shrimp and Rice
- Mediterranean Ground Beef and Rice
- Mexican Chicken and Rice
- Beef Stuffed Peppers
- Easy Butter Chicken
Frequently asked questions
Because it is a fresh vegetable, as opposed to grain, it is best enjoyed within two days.
It’s great for many uses. But there are a couple of things to keep in mind: cauliflower rice looks like rice but tastes like…cauliflower. It is not the neutral taste canvas that is regular rice. Keep that in mind when flavor pairing. Similarly, it will not soak up a sauce – from say like from a butter chicken – the way true rice does.
Freeze the uncooked shredded cauliflower for up to six months. The cooked cauliflower will lose its texture with freezing and defrosting. Defrost and cook or use as desired.
I love the healthy way of rounding out a dinner plate with cauliflower rice. It is filling, packed with nutrition, and nearly carb free.
For more cooking tutorials, check out:
- How to Cook Rice
- How to Make Salad Dressing
- How to Freeze Garlic
- How to Pickle Onions
- How to Make Homemade Pesto
- How to Cook Chickpeas
- How to Make Oatmeal
If you’ve found this cooking resource for How to Make Cauliflower Rice helpful or if you’ve tried any recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience with this technique. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!
How to Make Cauliflower Rice
- 1 head cauliflower
- 3 tablespoons olive oil
- ½ teaspoon salt
- Remove leaves from cauliflower, reserving the tender leaves for another use. Rinse, dry, and cut into smaller pieces to fit in a food processor.
- Prepare a food processor with the grating blade, add the cauliflower into the bowl of the processor. Pulse until the cauliflower is grated and looks like rice or couscous, being careful not to over-pulse.
- Place a pan large enough to hold the cauliflower on the stove on medium-high heat.
- Add olive oil, and once you see the oil shimmer, add the grated cauliflower and sauté for 1 minute.
- Reduce heat to low and cover, cook for 5 minutes.
- Remove lid, season with salt and any other seasoning, and serve.