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    Home » Vegetable Recipes » Cauliflower Rice

    Cauliflower Rice

    Last updated: Nov 11, 2022 · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

    Jump to Recipe Card

    This is such an easy recipe for cauliflower rice that you can play with and adjust to your liking. It truly is a wonderful keto and paleo substitute for the real thing!

    The leftovers keep well for several days in the fridge, and you can also freeze them and reheat them directly from their frozen state.

    Cauliflower Rice served in an orange bowl with a napkin.

    I've been making this delicious side dish at least once a week over the past ten years. It amazes me how well it works as a substitute for white rice! It's not just delicious, but also very similar in its mouthfeel and texture to the real thing.

    Even my kids are happy to eat this dish - especially when I use it as a bed for saucy main dishes such as butter chicken.

    Jump to:
    • Ingredients
    • Instructions
    • Expert tip
    • Frequently asked questions
    • Variations
    • Serving suggestions
    • Storing leftovers
    • Related recipes
    • Recipe card

    Ingredients

    The list of ingredients needed to make this tasty side dish is delightfully short. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:

    • Fresh cauliflower: You can use a whole head or buy pre-washed florets.
    • Oil: Either a neutral-tasting avocado oil or flavorful extra-virgin olive oil. Butter is also an option.
    • Kosher salt and black pepper: If using fine salt, you should reduce the amount you use, or the dish could end up too salty.
    • Minced garlic: Mince it yourself, or use the stuff that comes in a jar. Both work, although freshly minced garlic does taste better.
    The ingredients needed to make cauliflower rice.

    Instructions

    This is such an easy recipe! The detailed instructions for making cauliflower rice are listed in the recipe card below. Here are the basic steps:

    • Process the cauliflower in your food processor into tiny "grains."
    • Saute it in some oil until it's tender, but not mushy.
    • Add a little salt, pepper, and garlic. That's it!
    A six-photo collage showing the steps for making riced cauliflower.

    Expert tip

    Try not to overcook the cauliflower. You don't want it to be raw, but you want it to still have a "bite." You don't want it mushy. So make sure to remove it from the heat as soon as it's no longer raw.

    Frequently asked questions

    Does cauliflower rice taste like real rice?

    No. Personally, I think it's very tasty. Obviously, this is a matter of personal taste, and you'll need to try and decide for yourself.

    It does not taste like real rice, although it does have a surprisingly similar texture and mouthfeel.

    If you like cauliflower, I think you will agree with me that this keto substitute is perfect. But it's not as bland and neutral as white rice. It has a slightly bitter vegetable taste.

    Can I use frozen packaged cauliflower rice?

    Yes. And you can cook it from its frozen state. When I first started making this recipe, back in 2013, we had to process the cauliflower in the food processor. Not exactly difficult to do, but kind of tedious.

    Fast forward a few years, and you can now buy it pre-riced at the grocery store, fresh or frozen.

    I still provide the original directions in the recipe card below, for those who can't find it in their store. But as you can see in the video below, I now use convenient store-bought packages.

    Is it expensive?

    It doesn't need to be! If you opt for the frozen packages, those are relatively pricey. Pre-shredded fresh riced cauliflower is a bit more expensive than a whole cauliflower head.

    But you can simply buy a head of cauliflower and finely chop it in your food processor. It's easy and affordable.

    Variations

    In the basic recipe, used as a bed for stir-frys and sauce dishes, I use neutral-tasting avocado oil and add just salt, pepper, and garlic.

    This basic recipe is actually very tasty, so you can also simply serve it as a side dish, just as it is.

    But if you do make it as a side dish, and not as a bed for saucy main courses, it doesn't have to be neutral-tasting. In this case, by all means, go ahead and make it more interesting!

    You can, for example, cook the cauliflower in flavorful olive oil instead of avocado oil.

    Or you can cook it in butter, and when it's done, take it off the heat. Then mix in 2 tablespoons of grated Parmesan and perhaps a pinch of dried thyme.

    This is actually one of my favorite ways of making this side dish. And yet another great variation is to make cauliflower fried rice.

    Serving suggestions

    This is the perfect bed for saucy dishes that you would normally serve on top of white rice.

    It goes well with stir-fry dishes such as steak stir-fry, shrimp stir-fry, and chicken stir-fry.

    It also goes well with saucy dishes such as:

    • Meatballs with tomato sauce
    • Chicken curry
    • Sloppy joes
    • Goulash

    Storing leftovers

    The leftovers keep well in the fridge, in an airtight container, for about 3 days.

    Reheat them, covered, in the microwave at 50% power to ensure even heating. You can also successfully freeze the leftovers for up to three months.

    Cauliflower rice served in a bowl with a spoon and a napkin.

    Related recipes

    • Mashed Cauliflower
    • Cauliflower Steak
    • Microwave Cauliflower
    • Cauliflower Casserole

    👩🏻‍🍳 I typically publish a new or an updated recipe once a week. Want these recipes in your inbox? Subscribe! You can unsubscribe at any time.

    Recipe card

    Cauliflower rice served in a bowl with a spoon and a napkin.
    4.97 from 56 votes
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    Cauliflower Rice Recipe

    Cauliflower rice is not just delicious, but also very similar in its mouthfeel and texture to white rice, especially when well-seasoned. 
    Prep Time10 mins
    Cook Time10 mins
    Total Time20 mins
    Course: Side Dish
    Cuisine: American
    Servings: 4 servings
    Calories: 96kcal
    Author: Vered DeLeeuw

    INGREDIENTS

    • 1 medium head cauliflower
    • 2 tablespoons avocado oil
    • 1 teaspoon Diamond Crystal kosher salt
    • ¼ teaspoon black pepper
    • 1 tablespoon minced fresh garlic

    INSTRUCTIONS

    • Trim the cauliflower and coarsely chop it. Place the chopped cauliflower in your food processor and process, in a few batches if needed, until it has the texture of rice. You should have about 1 lb. of riced cauliflower.
    • In a large skillet, heat the oil over medium-high heat, about 2 minutes.
    • Add the cauliflower, salt, and pepper. Cook, stirring constantly, until almost tender, about 4 minutes.
    • Add the garlic and cook, stirring, until tender, 1 more minute. Remove immediately from the heat and serve.

    WATCH THE VIDEO:

    NOTES

    Try not to overcook the cauliflower. You don't want it to be raw, but you want it to still have a "bite." You don't want it mushy. So make sure to remove it from the heat as soon as it's no longer raw.

    ADD YOUR OWN NOTES

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    DISCLAIMERSMost of our recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read our Terms of Use carefully before using any of our recipes.

    NUTRITION PER SERVING

    Serving: 0.25recipe | Calories: 96kcal | Carbohydrates: 6g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 314mg | Fiber: 3g | Sugar: 2g
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    More Vegetable Recipes

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    About the Author

    Vered Deleeuw Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

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    A photo of Vered DeLeeuw.

    Healthy Recipes Blog was founded in 2011 by Vered Deleeuw. It features real-food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.


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