How to Make Cauliflower Rice

5 from 1 vote

This is a tutorial for how to make cauliflower rice with a couple easy steps using a food processor - a great substitute for dishes with rice

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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.

Cooked cauliflower rice in a large bowl with parsley on top

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.
2 image collage to show how to wash and dry the cauliflower
  • 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.
2 image collage to show to to peel outer layer leaves and cut the florets
  • 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.
2 image collage to show the florets in food processor and then blended
  • 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.
Riced cauliflower in pan

Tips for making the recipe

  1. 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.
  2. 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.
  3. Do not let the riced cauliflower cook covered beyond five minutes. If the “rice” overcooks it will get mushy.
  4. 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.
  5. 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

Substitute cauliflower rice in these recipes

Frequently asked questions

How long does it keep in the fridge?

Because it is a fresh vegetable, as opposed to grain, it is best enjoyed within two days.

Can I substitute riced cauliflower for regular rice in all dishes?

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.

Can I freeze cauliflower rice?

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.

Cooking cauliflower rice in skillet with wooden spatula

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:

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

This is a tutorial for how to make cauliflower rice with a couple easy steps using a food processor – a great substitute for dishes with rice
5 from 1 vote
Servings 4 servings
Course Side
Calories 129
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins

Ingredients
  

  • 1 head cauliflower
  • 3 tablespoons olive oil
  • ½ teaspoon salt

Instructions

  • 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.

Notes

Storage: Store any leftovers in an airtight container for up to 2 days. Because it’s a vegetable, it doesn’t last as long as regular rice would.
Freezing Instructions: You can freeze the uncooked shredded cauliflower for up to six months. The cooked cauliflower rice will lose its texture with freezing and defrosting. Defrost and cook or use as desired. 
Nutritional Data:Please note that the nutrition label provided is an estimate only. It will vary based on the specific ingredients used. This nutrition label is for a serving of one fourth of the cauliflower rice without any 
Photo Credit: Erin Jensen

Nutrition

Calories: 129kcal, Carbohydrates: 7g, Protein: 3g, Fat: 11g, Saturated Fat: 2g, Sodium: 334mg, Potassium: 430mg, Fiber: 3g, Sugar: 3g, Vitamin C: 69mg, Calcium: 32mg, Iron: 1mg

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Cooking cauliflower rice in skillet with wooden spatula

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