A Complete Guide to Cauliflower Rice

I admit that the “cauliflower rice” craze almost passed me by. Since I’m way too frugal to jump on any fads, crazes, or passing fancies it’s no surprise.

But finding cauliflower on sale, making it at home, and putting some in the freezer for future use is a budget-friendly way to have it whenever the craving strikes.

A Low-carb substitute for rice

Cauliflower rice is a low-calorie, low-carb, gluten-free alternative to grains or legumes. While we are encouraged to eat more colorful fruits and vegetables, white cauliflower is actually a nutrient-dense food.

You can find green, orange, or purple cauliflower varieties, as well.

How to make cauliflower rice

Making cauliflower rice is a bit messy, everything gets coated in a layer of cauliflower “crumbs”. The upside is that the mess is easy to clean up.

I tried making it once with a box grater, and, while it worked, I was finding bits of cauliflower in the kitchen for days. The box grater or cheese grater doesn’t give you control over the size of the grains of rice you want to ultimately achieve.

Using a food processor with at least an 8-cup work bowl gives the best results and is the quickest and least messy way to prepare the perfect cauliflower rice.

• Remove the greenery (save for another dish if you like).
• Cut off the excess core.
• Run a chef’s knife through the stalks of the cauliflower florets and break them away from the core. Do this until all of the florets are separated from the core.
• Use the stainless steel chopping blade in the food processor.
• Working in small batches add small pieces to the bowl of the food processor, one layer on the bottom is enough to work with, don’t overfill.
• Pulse 10-15 times; just a quick chop and the cauliflower will start to resemble small pebbles. Don’t over-work or you’ll end up with cauliflower dust. Not what you want!
• Transfer the riced cauliflower to another bowl and continue processing until the entire head is completed.
• A medium-sized head of cauliflower will yield approximately 4 cups of cauliflower rice.

You can cook it immediately or put in the fridge for up to 4 days, or prepare it to store in the freezer.

How to cook cauliflower rice

A cauliflower rice pilaf or fried rice couldn’t be easier. It’s versatile and can be adjusted to suit any taste.

• In a large skillet over medium-high heat add 1-2 tablespoons of oil (I use either olive oil or avocado oil).
• Add chopped scallions or thinly sliced carrots, minced garlic, and a handful of frozen peas, and saute lightly for a minute or two.
• Add the “rice” and cook, stirring often for about 2-3 minutes. Avoid overcooking or adding too much extra liquid, it will get mushy.

Start with this basic cauliflower rice recipe and play around with it. Use it in your next stir fry.

Get creative. Add your favorite herbs and spices, and of course, a splash or two of soy sauce to create a side dish that pairs perfectly with your main dish.

A quick Google search will offer up different techniques and recipes for Cauliflower rice. Another favorite way to cook cauliflower rice around here is Cauliflower rice hashbrowns.

Simply substitute cauliflower rice for potatoes in your favorite hashbrown recipe and cook as directed.

Freezing cauliflower rice

• Add 2-3 cups of raw cauliflower rice to a freezer bag.
• Press to remove as much air as possible and seal the baggie.
• Label and date the bag and freeze for up to 2 months. Yeah right, like it will last that long!
• Allow it to thaw completely before cooking.

Health benefits of cauliflower rice

A 3/4 cup of cauliflower rice has only 25 calories and 1 gram of net carbs. Other benefits include:

• High in Vitamin C and K
• Anti-inflammatory
• Rich in antioxidants
• A good source of fiber, folate, and vitamin B6.

The Centers for Disease Control includes cauliflower on its list of powerhouse fruits and vegetables.

As a low-carb substitute for regular rice, it is a versatile vegetable.

“Cauli Rice” FAQ

• Riced cauliflower is a good rice substitute but it does not TASTE like white or brown rice. It has its own nutty flavor.
• It cooks in 3-4 minutes with very little liquid. Do NOT cook it like rice.
• Raw riced cauliflower will keep in the fridge for about 4 days.
• Frozen cauliflower rice should be eaten in about 2 months.
• The best tool for making cauliflower rice is a good food processor.
• This is a high FODMAP food so anyone with a sensitive digestive system or IBS should be cautious.

Replace rice or pasta with cauliflower rice for a nutritious change of pace.

Whether you make it yourself as part of your meal prep schedule or pick it up fresh or frozen (it’s available in most grocery stores) you’ll be glad you gave it a try.