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Home » Vegetables » Cauliflower Rice

Cauliflower Rice

Recipes developed by Vered DeLeeuw
Nutritionally reviewed by Rachel Benight MS, RD, CPT

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An easy basic 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!

Cauliflower Rice served in a bowl

I’ve been making this delicious recipe at least once a week over the past six 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.

You can now buy pre-riced cauliflower

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. Very cool.

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 the convenient store-bought packages.

The ingredients you’ll need

The list of ingredients needed to make this tasty side dish is delightfully short. The exact amounts are listed in the recipe card below, but here’s an overview of what you’ll need:

  1. Fresh cauliflower
  2. Oil – either neutral-tasting avocado oil or flavorful extra-virgin olive oil
  3. Kosher salt and black pepper
  4. Minced garlic

How to make cauliflower rice

It’s the simplest recipe ever. The detailed instructions are in the recipe card below. Here are the basic steps:

  1. Process the cauliflower in your food processor into tiny “grains.”
  2. Saute it in some oil until it’s tender, but not mushy.
  3. Add a little salt, pepper, and garlic. That’s it!
How to make cauliflower rice - step by step photo collage

How to season cauliflower rice

There are lots of options! The recipe below is a basic recipe that you can use as you would use plain white rice. For example, you can use it as a bed for saucy dishes such as:

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

So in the basic recipe, 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.

Is it good for you?

I believe it’s very healthy. It is certainly a much better choice than white rice. It’s low carb, keto, and paleo.

Basically, you get a serving of vegetables instead of eating a starch. Plus, cauliflower itself is very healthy, as you probably already know.

Is it tasty?

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.

What to serve with cauliflower rice?

Anything you want! As explained above, it can make a great canvas for saucy dishes. Or you can make it as a separate side dish and serve it with really any main course. I often serve it with one of the following main dishes:

  • Sweet and sour meatballs
  • Broiled salmon
  • Teriyaki chicken drumsticks

Sometimes I make it with butter, Parmesan, and herbs and top it with a couple of fried eggs for a tasty and filling meatless meal.

What about leftovers?

Leftovers keep fairly well in the fridge, in an airtight container, for about 3 days.

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

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4.98 from 44 votes

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
Keyword: cauliflower
Servings: 4 servings
Calories: 96kcal
Author: Vered DeLeeuw

INGREDIENTS

  • 1 medium head cauliflower
  • 2 tablespoons avocado oil
  • 1 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon minced garlic

INSTRUCTIONS

  • Trim the cauliflower and coarsely chop. 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.

WATCH THE VIDEO:

NUTRITION INFO Nutrition info is approximate and may contain errors. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please feel free to make your own calculations. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.
Nutrition Facts
Cauliflower Rice Recipe
Amount Per Serving
Calories 96 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 314mg14%
Carbohydrates 6g2%
Fiber 3g13%
Sugar 2g2%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.
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Cauliflower Rice in a bowl

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Filed Under: Vegetables Tagged With: Cauliflower Recipes Last updated on November 11, 2019

About the Author

Vered Deleeuw Vered DeLeeuw, LL.M., has been following a healthy real-food diet and blogging about it since 2011. She has taken nutrition 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, Reader's Digest, and Better Homes and Gardens. Learn more...

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Healthy Recipes Blog logo - circle 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. You can contact us at HealthyRecipesBlog@gmail.com.
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