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Cauliflower Rice

Cauliflower Rice

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Don’t overcrowd the food processor with florets or you might end up with cauliflower “rice” that’s a mix of too-big pieces and mush. For this recipe, work in batches and keep the pulses short.


  • 1 small or ½ large head of cauliflower, coarsely chopped (about 7 cups)
  • 4 Tbsp. extra-virgin olive oil, divided
  • Kosher salt, freshly ground pepper
  • Coconut-Turmeric Relish (for serving; optional)

Recipe Preparation

  • Working in 2 batches, pulse cauliflower in a food processor until pieces are about the size of a grain of rice (some smaller and some larger is fine).

  • Heat 2 Tbsp. oil in a large skillet over medium-high. As soon as oil is shimmering, add half of cauliflower and cook, tossing often, until golden in spots and tender but not mushy, about 3 minutes. Season with salt and pepper and transfer to another medium bowl. Wipe out skillet and repeat with remaining oil and cauliflower. Let cool slightly before serving.

Related Video

Herbed Cauliflower Rice

Reviews Section

10 Cauliflower Rice Recipes to Spice up Your Favorite Healthy Dish

Anyone and everyone who is doing their best to live a healthy lifestyle in a world full of temptations knows about cauliflower rice. It has quickly become the new obsession in the healthy food world. It is the perfect choice for anyone who is trying to lower their carb intake and increase their veggie intake, but still wants to feel like they are eating real food. But, sometimes this tasty side-dish can be a little bland and needs a little something to help spice it up! Here are 10 cauliflower rice recipes anyone can do that will help make your healthy choices a bit easier.

Here are the key facts you need to know about cauliflower rice:

  • Cauliflower rice is simply finely processed cauliflower.
  • You can buy cauliflower rice at most stores (especially in the US).
  • Store-bought cauliflower rice comes in bags, fresh or frozen. Look in a fridge of a produce section or in a freezer of frozen vegetables aisle.
  • You can make cauliflower rice at home very easy using a food processor, box grater or knife and a cutting board.
  • Cauliflower rice freezes for up to 3 months and you can cook it from frozen.

That’s all you have to know about cauliflower rice.

Now let’s go over 25 delicious full of flavor low carb dinners you can make with it.

Make your diet carb-free with these insane riced cauliflower recipes

Carbs are amazing . . . except when you’re on a diet. Then they can be everywhere, making it nearly impossible to find healthy food options. Most recipes use rice or pasta as a base, and there’s only so many times you can eat vegetables before you run out of recipe ideas.

But there’s a great solution that both tastes amazing and scratches the itch for carbs after so many days without: riced cauliflower. This broccoli-impersonator is able to be ground down into a delicious rice equivalent, allowing you to make your favorite meals without the extra calories.

Luckily, we searched through the internet to find the best riced cauliflower recipes to help get you started. Grab your rice cookers and let’s get cooking!

Mediterranean Cauliflower Rice

This first addition to our list of delicious riced cauliflower recipes has a great, bold flavor that’s easy to make and amazing to eat!


  • 1 medium-to-large head cauliflower or 16 ounces store-bought cauliflower rice
  • ½ cup sliced almonds
  • 2 tablespoons extra-virgin olive oil
  • 2 cloves garlic, pressed or minced
  • Pinch of red pepper flakes (omit if sensitive to spice)
  • ¼ teaspoon fine sea salt
  • ½ cup chopped flat-leaf parsley
  • 1 tablespoon lemon juice
  • Freshly ground black pepper, to taste


  1. If you’re working with a head of cauliflower, cut it into medium chunks and discard the core. Working in batches, pulse the chunks in a food processor with the S-blade until they’re broken into tiny pieces, just bigger than couscous.
  2. Wrap the cauliflower rice in a clean tea towel or paper towels, twist, and squeeze as much water as possible from the rice – you might be surprised by how much water you can wring out.
  3. Toast the almonds in a large skillet over medium heat, stirring frequently, until they’re fragrant and starting to turn golden on the edges, about three to five minutes. Transfer the toasted almonds to a bowl to cool.
  4. Return the skillet to the heat and add the olive oil & garlic. Cook while stirring until the garlic is fragrant, about ten to twenty seconds. Add the cauliflower rice, red pepper flakes and salt, and stir to combine. Cook, stirring just every minute or so, until the cauliflower rice is hot and turning golden in places, about six to ten minutes.
  5. Remove the skillet from the heat. Stir in the toasted almonds, parsley and lemon juice. Season to taste with salt and pepper, and serve warm.

Parmesan Cauliflower Rice Skillet

Want a delicious base for your meals that doesn’t pack on the carbs? This next addition to our list of riced cauliflower recipes is for you!


  1. 1 cauliflower, grated
  2. 1/2 white onion, chopped
  3. 2 cloves garlic, minced
  4. 2 oz fresh Parmesan, finely grated
  5. 2 tablespoons vegetable stock
  6. Juice of 1/2 lemon (+ zest, if you like)
  7. 1 teaspoon Red chili pepper flakes, optional
  8. 2 tablespoons unsalted butter divided
  9. Fresh parsley, chopped


  1. To make the parmesan cauliflower rice: In a medium skillet, melt 2 tablespoons of butter. Fry the garlic and onion for 1 minute until fragrant — be careful not to burn.
  2. Add the riced cauliflower to the skillet and stir to mix everything together well and coat in melted butter. Cook, stirring regularly for 1 minute.
  3. Stir in the 2 tablespoons vegetable stock, about half the parsley, and lemon zest (if using). Cook for one minute to reduce juices then add the lemon juice and parmesan cheese.
  4. Adjust seasoning as needed. Stir in the remaining parsley. Serve with fresh cracked black pepper, red chili pepper flakes, and more parmesan. Enjoy!

Cauliflower Fried Rice

This last addition to our list of amazing riced cauliflower recipes will have you keeping the take out menus in the drawer.


  • 1 medium head, about 24 oz cauliflower, rinsed
  • 1 tbsp sesame oil
  • 2 egg whites
  • 1 large egg
  • pinch of salt
  • cooking spray
  • 1/2 small onion, diced fine
  • 1/2 cup frozen peas and carrots
  • 2 garlic cloves, minced
  • 5 scallions, diced, whites and greens separated
  • 3 tbsp soy sauce, or more to taste


  1. Remove the core and let the cauliflower dry completely.
  2. Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
  3. Combine egg and egg whites in a small bowl and beat with a fork. Season with salt.
  4. Heat a large saute pan or wok over medium heat and spray with oil.
  5. Add the eggs and cook, turning a few times until set – set aside.
  6. Add the sesame oil and saute onions, scallion whites, peas, carrots, and garlic about three to four minutes or until soft. Raise the heat to medium-high.
  7. Add the cauliflower “rice” to the saucepan along with soy sauce. Mix, cover and cook approximately five to six minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
  8. Add the egg, and then remove from heat and mix in scallion greens.

Have any other delicious riced cauliflower recipes? Drop them below in the comments to keep the rice cooker hot!

Partner: Nicole Zamlout Nicole is a fan of stories. She loves seeing them unfold in her favorite fandoms such as Marvel, Arrowverse, and 'Lucifer'. While watching new fandoms and shows unfold, Nicole can't wait to see what stories to tell you all about next!

15 Riced Cauliflower Recipes

1. Curried Cauliflower Rice Kale Soup

Rain or shine, we all know that sometimes nothing beats a piping hot bowl of creamy soup.

This soup can be enjoyed by everyone. It’s paleo, vegan, gluten-free, and 100 percent delicious.

Did I mention it’s also customizable? The recipe suggests using kale and carrots, but you can change it up and add whatever vegetables you have on hand.

Find the recipe here: Cotter Crunch

2. Cauliflower Rice Risotto with Asparagus and Mushrooms

This dish takes traditional risotto and makes it healthy and low-calorie by using cauliflower rice.

Mushrooms and asparagus give this dish a rich and full-bodied flavor. Meanwhile, using nutritional yeast, coconut milk, and vegetable broth keep it vegan – and delicious.

Find the recipe here: Cookies to Kale

3. Cheesy Cauliflower Broccoli Bake

Satisfying and – yes – cheesy, this dish manages to give comfort food a healthy makeover.

Nutritional yeast adds a cheesy taste and brings a hearty dose of protein to this recipe, but you can add chickpeas or quinoa to bump it up even more. Throw in some chopped kale and you have the perfect healthy weeknight meal.

Find the recipe here: Minimalist Baker

4. Fried Cauliflower Rice

Next time you’re craving Chinese food, skip the takeout and try this recipe instead.

This recipe gives fried rice a nutritious twist by subbing the white rice for cauliflower rice and adding more fiber-filled veggies to make it a well-rounded meal. Swap the soy sauce for tamari to stay gluten-free – and feel free leave out the bacon if you want to make it meatless.

Find the recipe here: The Kitchn

5. Chickpea Cauliflower Rice Biryani with Tomato Raita

This dish is all the proof you need that healthy can taste very, very good.

This flavorful Indian dish kicks up the nutrient profile of traditional Biryani by adding chickpeas, piles of chopped veggies, and, of course, cauliflower rice. Topped off with a bit of tomato raita (a condiment made from non-dairy yogurt, herbs, and spices), you’ll definitely want a second (or third) helping of this dish.

Find the recipe here: Vegan Richa

6. Mexican Style Cauliflower Rice

Simple but scrumptious, this recipe is a great starting place for cauliflower rice newbies.

It only takes a few simple ingredients to whip up a batch of this rice. Add just the right blend of flavors and really bring this recipe to the next level by making your own homemade fajita seasoning mix.

Find the recipe here: The Pinning Mama

7. Coconut Lime Cauliflower Rice

This cauliflower rice recipe makes an easy-to-prepare side dish that takes just minutes.

Onions, garlic cloves, lime, and coconut milk enhance the flavor and make it a recipe you’ll want to cook again and again.

Find the recipe here: Diethood

8. Chicken Korma with Cauliflower Rice

Cauliflower rice is the perfect way to spice up pretty much any of your favorite recipes, turning them into something new and interesting. Case in point: this dish.

Cauliflower rice plus potatoes, carrots, bell peppers, onions, and peas make up the base of this recipe while coconut milk, cashews, and ginger provide a burst of delicious flavor in the korma sauce.

Find the recipe here: Paleo Leap

9. Cauliflower Rice Burrito Bowl

Who needs to go out and order a burrito bowl when you can make this tasty and nutritious version right in your own kitchen?

With ingredients like poblano peppers and mangoes, this recipe strikes the perfect balance between spicy and sweet. The green chile cashew cream brings it all together, adding just the right amount of zest to this flavor-filled dish.

Find the recipe here: Love and Lemons

10. Cauliflower Rice Risotto with Mushrooms and Rosemary

The secret to this cauliflower risotto dish is the seasoning. A few fresh springs of rosemary make this a delicious and satisfying recipe.

Meanwhile, sliced mushrooms create a meaty “bite” while peas add a little sweetness.

Find the recipe here: One Ingredient Chef

11. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce

Crisp lettuce cups filled with yummy ingredients and topped with a spicy peanut sauce? Yes, please!

Each lettuce wrap is teeming with nutrients, thanks to the addition of a whole host of veggies. Mix in some peanut sauce made with coconut milk, peanut butter, honey, and sriracha for an awesome fusion of flavors.

Find the recipe here: Veggie and the Beast Feast

12. Almond Coconut Cauliflower Rice

This dish serves double duty. It can make a delicious side dish, or you can turn it into a main course when adding a protein source.

With shredded coconut, blanched almonds, and a mix of savory spices, this recipe blends a delicious array of textures and tastes.

Find the recipe here: The Healthy Foodie

13. Thai Salad and Cauliflower Rice Wrap

Perfect for a portable meal on-the-go or a simple dinner that comes together in a flash, this Thai salad wrap delivers both taste and nutrition.

Just combine cauliflower rice with a simple Thai salad, and drizzle on peanut sauce. Swap the flatbread wrap for a delicious collard wrap to upgrade the health benefits of this yummy meal.

Find the recipe here: Food Faith Fitness

14. Indian Cauliflower Fried Rice with Chicken and Roasted Chickpeas

Combine chicken, cauliflower rice, and chickpeas with aromatic spices and you’ll get this nutritious and delicious dish.

This recipe boasts a whopping 30 grams of protein and 10 grams of fiber per serving. Plus, with anti-inflammatory ingredients like turmeric, cumin, and ginger, this is a healthy dinner you can feel good about serving your family.

Find the recipe here: Jo Cooks

15. Cauliflower Rice Sushi Roll

Sure, regular sushi is good. But who wants to make regular old sushi when you can try this cauliflower rice sushi instead?

Preparing the cauliflower rice is simple. After it’s blended up, mix it with rice wine, maple syrup, tahini, and salt to help it get a little sticky. Then just fill it with your favorite ingredients, roll, and enjoy!

It doesn’t get easier (or tastier) than that.

Find the recipe here: 8 th and Lake

How to Make Cauliflower Rice

Here’s how to make it with and without a food processor.

Related To:


Raw Cauliflower ground in food processor for making Cauliflower Rice on concrete background

Photo by: Lisovskaya/Getty Images

By Myo Quinn for Food Network Kitchen

Cauliflower rice is a deliciously light, low-carb alternative to regular rice, other grains or couscous. With a neutral flavor and toothsome texture, this versatile veggie is the perfect blank canvas for many flavors – and it's easy to make.

1. Trim the leaves.

Slice off and remove any leaves that are attached to the stem. Gently shave off any brown spots on the head of the cauliflower.

2. Trim the head into florets.

Place the cauliflower crown down onto your cutting board and trim the cauliflower into florets, cutting away as much stem as possible. You can save the trimmed stems and leaves for roasting – they’re edible and tasty.

3. Transfer the florets to a food processor in batches.

Overcrowding the food processor will result in unevenly-sized cauliflower rice. For a large head of cauliflower, you’ll want to work in three batches. Transfer the batches to a food processor fitted with a blade attachment.

No food processor? No problem. You can use a box grarter instead. Cut the cauliflower into quarters and carefully grate the crowns into a large bowl.

4. Pulse the florets.

Short pulses work best a steady run will puree the cauliflower instead of turning it into rice. Pulse until the mixture is finely chopped and uniform and resembles couscous.

5. Wring out the excess water.

Transfer the cauliflower rice to a clean dishtowel, wrap up the rice and wring out all the excess moisture. It’s important to wring out as much as possible, because excess moisture makes the cauliflower rice limp and soggy.

6. Enjoy the raw cauliflower rice immediately.

You can enjoy cauliflower rice raw, but it’ll start to smell sulfuric as it sits, so eat it immediately in a crunch salad or salsa!

7. Or cook it.

Heat some olive oil in a large nonstick skillet over medium. Add the rice and season with salt, stirring occasionally with a wooden spoon until it’s golden brown around the edges.

Store cooked cauliflower rice for up to 5 days. It’ll keep in an airtight container in the fridge.

How To Make Cauliflower Rice

If you cannot find pre-riced cauliflower at the store, don’t worry! Cauliflower rice is quick and simple to make yourself. We use two methods interchangeably in our own kitchen to make it:

  • Make cauliflower rice using a food processor (the quickest method)
  • Use a hand grater to make cauliflower rice (simple and still pretty quick)

The quickest method for making cauliflower rice is to use a food processor. Simply cut a head of cauliflower into large chunks and toss them into the bowl of your food processor. Then simply pulse until the cauliflower is processed into tiny bits.

I make cauliflower rice two ways: in a food processor or by grating cauliflower on a box grater.

If you don’t have a food processor or don’t feel like pulling it out of the cabinet, you can still make cauliflower rice! I use a box grater and grate florets along the side with the larger holes. The texture won’t be exactly the same as when you use a food processor, but it still does the trick.

Since it’s so simple to make, I like to make a double batch and scoop the extra cauliflower rice into freezer bags and store in the freezer. It lasts a month or more.

Making The Herby Cauliflower Rice

I prefer to cook cauliflower rice on the stovetop. You can roast it, but I like the texture you get when using a skillet on the stove. To make the herby cauliflower rice I follow these easy steps:

  1. Warm the garlic in melted butter in a wide skillet.
  2. Stir in the cauliflower rice and cook, stirring often, until the rice starts to turn tender and picks up a little color.
  3. Take the rice off of the heat, and then stir in lots of fresh herbs, toasted sliced almonds, fresh lemon juice, salt, and pepper.

Dehydrated Cauliflower Rice

Photo Credit: Lisa from Low Carb Yum

Ingredients: dry riced cauliflower, olive oil or avocado oil, water.

This recipe is too easy as it involves using a packet of ready-dehydrated cauliflower rice and adding water to make it into a rice side dish you can use to serve with stews or curries. This is a handy ingredient to have in your larder if you don’t have much time to cook, as it only takes fifteen minutes to prepare. The dehydrated cauli rice can also be used to make pizza crust.

How To Make Cauliflower Rice

Ingredients: large cauliflower.

This is one of those simple and basic recipes that are easy to follow and are perfect for those of you who are not used to cooking regularly. Cauliflower rice does not taste like white rice, but it works the same way when served with stews or curries. It is also a very useful side for the keto way of eating as it is very low in carbohydrates.

How To Make Cauliflower Rice

Ingredients: cauliflower head.

This keto recipe shows you two ways to prepare the cauliflower to turn it into rice. You can either use a grater or a food processor, but I find processing it can result in a fair amount of water coming out of the cauliflower, so it is a good idea to blot it dry with kitchen paper first before you cook it or add it to another dish. This is the perfect alternative for regular rice in any dish, hot or cold.

Quick Cauliflower Rice

Photo Credit: Lisa from Low Carb Yum

Ingredients: cauliflower.

In this handy recipe, you can have the cauliflower rice ready in just a few minutes, so this would be the perfect keto side to serve with stews, curries or other casseroles. Microwaving the rice works the same way as steaming the vegetable, and you don’t need to add any water as there is enough in the cauliflower to ‘steam’ it on its own.

How To Make Cauliflower Rice

Ingredients: cauliflower head.

This is another great basic recipe for cauliflower rice that is so easy to make that even the least experienced cook can do it! You can use cauliflower rice in exactly the same way as you would use white or brown rice, but without the inflammatory issues caused by traditional rice. The ‘rice’ can be frozen in individual portions before it is cooked so you will always have some handy.

How To Make Cauliflower Rice

Ingredients: cauliflower head.

If you are making this cauliflower rice in a food processor, you might find it better to use a pulse setting rather than the normal blender, as you don’t want to turn it into a paste. Pulsing it means you can stop as soon as the pieces look like rice. Suitable for both keto and paleo diets, this rice substitute can then be used in any recipe where you need rice.

Low Carb Cauliflower Rice

Ingredients: cauliflower, butter, salt.

Although this recipe is a keto one, it does involve a small amount of dairy for cooking the cauliflower rice before serving, so if you need to keep it dairy-free you can use any suitable fat or oil instead. Cauliflower is the perfect vegetable to do this way as it is low in carbohydrates and does not cause inflammation the way traditional rice can.

Cheesy Cauliflower Rice (Contains Dairy)

Photo Credit: Lisa from Low Carb Yum

Ingredients: cauliflower riced, cheddar cheese, cream cheese, garlic powder, no sugar bacon.

Cauliflower and cheese together are popular all over the world and it can be turned into a quick keto lunch or side as cauliflower rice is lower in carbs than regular rice. This tasty recipe also adds crispy bacon for extra protein, but you can actually serve this as it is with eggs for breakfast instead. This is a fantastic side to serve with steak, pork chops or chicken.

How to Make Cauli-rice

Ingredients: cauliflower.

This is a great recipe to have as it gives you four different ways of cooking cauliflower rice, depending on how you want to use it, so no need to avoid rice to keep things keto! Most times people will use cauliflower rice in place of regular rice in curries and with stews, but it can also be used to thicken sauces and as a pasta replacement in traditional soups like minestrone.

How To Make Cauliflower Fried Rice

As with any quick stir-fry, it’s important to have all of your ingredients prepped before you start cooking.

Begin by heating a few teaspoons of oil in a large nonstick skillet over medium heat. Add the eggs and a pinch of salt and cook over medium heat until scrambled.

Set the eggs aside, then sauté the scallions, ginger, and garlic in oil until softened.

Add the grated cauliflower, soy sauce, red pepper flakes, sugar, and salt. Cook, stirring often, for about 3 minutes.

Add the peas and carrots and continue cooking until the cauliflower “rice” is tender-crisp and the vegetables are warmed through, a few minutes.

Stir in the rice vinegar, sesame oil, dark green scallions, nuts (if using), and scrambled eggs.

Taste and adjust seasoning if necessary. Serve hot and enjoy!

How to Freeze Cauliflower Rice

One of the great things about cauliflower rice is that it freezes really well. And you cook cauliflower rice straight from frozen without going through the trouble of defrosting it.

This makes cauliflower rice perfect for meal prep. Because I don’t know about you, but if I’m going to go through the trouble of cleaning my food processor, you can bet I’m going to make it worth it by making a big batch of cauliflower rice.

So make a big batch, and then freeze individual portions in a zip-top plastic bag for the next time you need it.

To freeze cauliflower rice, simply transfer the raw, chopped cauliflower rice to freezer bags, and lay flat to freeze. You can store uncooked cauliflower rice frozen in your freezer for up to 3 months.

To cook cauliflower rice from frozen, you can saute it in a covered skillet for 10-12 minutes. (Just like you would for fresh cauliflower rice.) If your frozen rice is one big block, you’ll just need to stir it more often to break it up.

Watch the video: Japanese Street Food - GIANT TIGER SHRIMP Spicy Chili Prawns Japan Seafood (May 2022).


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