Cauliflower is such a versatile vegetable and I’ve grown to love experimenting with it. One of my favorite things to do with this cruciferous vegetable is to turn it into “rice.”
Because rice can often leave dishes feeling heavy, it’s nice to substitute a vegetable where a starch would usually be. In addition, it’s a great way to squeeze more servings of vegetables into your day.
Origins of Cauliflower Rice
We don’t claim to have invented cauliflower rice, but we sure do love it! So, who does deserve the credit?
It’s believed that cauliflower “couscous” was invented in 1998 in California by a chef named Ben Ford. As far as we can tell, it’s the same thing, just a different name. The term “cauliflower rice” didn’t become an internet sensation until around 2012. But ever since then, this nutrient-rich rice substitute has been booming in popularity!
How to Make Cauliflower Rice
There are two techniques for making cauliflower rice. You can either use a box grater with the medium-size holes (pictured below) traditionally used for cheese, or a food processor with the grater blade to blitz it into small pieces. With both techniques you’re aiming for little pieces the size of rice.
One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.
Once you have your cauliflower rice, it’s easy to cook! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Use a lid to cover so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, stirring occasionally, then season as desired (such as with soy sauce or salt and pepper).
How long does cauliflower rice last?
Raw Cauliflower Rice
We find that if you turn cauliflower into cauliflower rice and leave it in the fridge for a few days, it develops a strong and unpleasant sulfur smell. So its best to use it right away or freeze it.
Cooked Cauliflower Rice
Cooking cauliflower rice prevents it from developing a funky smell as quickly. Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.
Can you freeze riced cauliflower?
Yes! We recommend freezing riced cauliflower after pressing out the moisture and before cooking. Freeze in a sealed container (we like to use Stasher bags) for up to 1 month.
How to Make Cauliflower Rice
Instructions
- Wash and thoroughly dry cauliflower, then remove all greens.
- If using a box grater, cut the cauliflower into large chunks and use the medium-sized holes (see photo – the side commonly used to grate cheese), to grate into “rice.” If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into “rice.”
- Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
- Once you have your cauliflower rice, it’s easy to cook (or enjoy raw)! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).
- Use cauliflower rice in recipes that call for rice, such as stir fries or fried rice! Store leftovers in the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.
Video
Notes
*Nutrition information is a rough estimate calculated without oil or seasonings.
Nutrition (1 of 8 servings)
Below are some recipes which use Cauliflower Rice:
Crispy Peanut Tofu & Cauliflower Rice Stir-Fry // Cauliflower Rice Burrito Bowl // Cauliflower Rice Stuffed Peppers // Cheesy Cauliflower Rice & Broccoli Bake
MW Wheeler says
Can cooked rice be reheated? If so, what is the best method? Saute again?Steam? Heat in oven?
Yes! Sautéing or heating in the oven would be best.
Morag yates says
Fabulous result. Cooked in 1 tbs of avocado oil. Delicious.
We’re so glad to hear it, Morag! Thank you for sharing your experience! xo
Kimberly says
Hey can I microwave the cauliflower raw instead of to a pan to fry
Hi Kimberly, yes, you can microwave it. Pan frying will have more flavor though!
Wendy says
Can I use broccoli instead of cauliflower?
Hi Wendy, we think this same method would work with broccoli, yes!
Benj says
Hi, how do you cook it from being frozen? Also, can I freeze it after I’ve cooked it? I’m assuming it’ll be mushy? 🙈
Hi Benj, we wouldn’t recommend cooking it before freezing. Instead, cook directly from frozen or thaw slightly and then cook!
Zoey Miller says
I use same method for ricing other vegetables like broccoli.
When our stores have fresh cauliflower and fresh broccoli BOGO, I will stock up.
Two ways for long-term freezer storage, first get all the water out of the vegetable rice it with method of choice, dry it again on either paper towels or a fine mesh strainer so it is as dry as possible, I usually air dry in a large fine mesh strainer for an hour or so while mixing every 15 minutes.
Do not blanc or cook the rice.
Measure out your portions and put them into vacuum bags and vacuum seal them with your machine and get out all the air and then freeze IMMEDIATELY! If you don’t it’ll start to get that pungent odor.
My second way which is the one that I use, instead of a vacuum sealer system I use sous vide bags, you do not have to constantly cut them open and reseal them which will wastes plastic. It’s like a Ziploc bag with a vacuum pump and you manually make a vacuum.
I fill pint or quart size sous vide bags with cauliflower rice and other riced vegetables then hand pump the air out, I prefer a hand pump because any moisture that gets into the electric or battery ones will ruin it ASAP! Liquid from a box store rotisserie chicken killed my battery vacuum so I only use manual now.
You will get around 6 months frozen storage by vacuum packing the riced vegetables.
Thanks for sharing, Zoe!
Rachel says
When substituting cauliflower rice in dishes that call for rice, do you cook it first or let it cook with the dish?
Hi Rachel, it will depend on the recipe! What are you hoping to add it to?
Diane says
Hi I want to make cold summer salad using caulilfower rice in lieu of reg rice.. Should I cook it first and let it cool or use it raw?
Hi Diane, we think raw cauliflower rice would taste best. However, raw cauliflower rice doesn’t keep well (starts to smell sulfury), so if making in advance, it might be best to cook it first.
denise says
How do I cook cauliflower rice in my Instant pot?
Hi Denise, you could use the sauté function to cook it in your Instant Pot, following similar timing to this recipe and perhaps covering for a minute or two at the end to make it more tender. We wouldn’t recommend pressure cooking as it will be easy to overcook it and won’t add much flavor. Hope that helps!
Miss Lorraine J Glen says
Been looking for an alternative to rice for some time and this is perfect substitute. Great with my home-made curry dishes!
Yum, that’s a very delicious combo! We’re so glad you found this substitute and enjoy it, Lorraine! xoxo
Rosa Arevalo says
It’s working perfect 😍 🧑🏻🍳😋
Yay! We’re so glad you’re enjoying it, Rosa! xoxo
Laura says
Such a great and easy recipe. Thanks! Due to high blood sugar levels in pregnancy I have been avoiding rice and really missed Indian dishes. Now I can enjoy daals and curries again. Thanks!
Yay! We’re so glad we could help! Thanks so much for the lovely review, Laura. xo
Esther Schmucker says
I ate cauliflower rice today for the first time. It is delicious.
We’re so glad you enjoyed it, Esther. Thank you for sharing your experience!
kim says
Fun fact…Ben Ford is the son of Harrison Ford (I went to University with him way back when)…
Fun!
Jamie Marie Davis says
Cauliflower rice has saved me from pre-Diabetes. And not eating corn or carrots. Boiled sweet potatoes has 9,406 mcg of beta carotene it topples carrots. Makes a great alternative to those items I cannot have. First I steam my Cauliflower rice only 3-4 minutes then I stir fry in with onions oh, so very teriyaki sauce bellpeppers green and red and chunks of bamboo shoots and tofu or chicken. Sweet potatoes are excellent boiled then baked for a crispy outer texture!
We’re so glad it’s been helpful, Jamie! Thank you for sharing!
nalini says
very helpful! thanks
Charlie says
Because of diabetes, I had to give up all grains several years ago. The hardest to give up was rice. Now with this method – totally new to me – I can enjoy the many rice dishes I had to abandon. Great, great recipe!!! (I tried it last week on a cashew chicken recipe and with fish, veggies and rice).
We’re so glad it’s inviting more recipes back into your life! Thank you for sharing, Charlie!
Arlene says
After grating, can I use a ricer to squeeze out moisture? Or does it turn to mush ?
Hm, we aren’t sure! Let us know if you try it!
Graham says
I used a ricer. Worked well!
Noreen says
This is a very delicious recipe for me as a diet beginner to make it less lonely i added an egg and enjoyed it. Thank you so much .
We’re so glad you enjoyed it, Noreen. Thank you for sharing! xo
Jamie Marie Davis says
Cauliflower rice has saved me from pre-Diabetes. And not eating corn or carrots. Boiled sweet potatoes has 9,406 mcg of beta carotene it topples carrots. Makes a great alternative to those items I cannot have. First I steam my Cauliflower rice only 3-4 minutes then I stir fry in with onions oh, so very teriyaki sauce bellpeppers green and red and chunks of bamboo shoots and tofu or chicken. Sweet potatoes are excellent boiled then baked for a crispy outer texture!
susie says
very simple I will try this thank you for the video will use it …… so excited to try this
Gina says
Can you used frozen cauliflower too?
Hi Gina, we haven’t tried it, but other readers have had success with frozen cauliflower!
KATHERINE TURNBULL says
You can actually buy frozen cauliflower rice.
Krista Hackford says
But why would you? Its expensive in those bags. You could get so much more from a whole cauli at thd same price
Jennifer Backhaus says
Easy! Amazing flavor! Amazing presentation!
This recipe is definitely going in my cook book!
We’re so glad you enjoyed it, Jennifer. Thanks so much for the lovely review! xo
Pippa says
Easy…
Su W says
Great recipe, so easy and very tasty. Thank you for sharing
We’re so glad you enjoyed it, Su. Thanks so much for the lovely review! xo
Donna says
This was so easy to make! I used garlic infused extra virgin olive oil. Served the rice with salmon and vegetables! What a hit!!
We’re so glad you enjoyed it, Donna. Thanks so much for the lovely review! xo
Stephen McGovern says
Excellent! Good, fast and cheap! Perfect side dish for my Butter Chicken!!
Lovely! Thanks so much for sharing, Stephen!
Nur Amira Zulkarnain says
I made the cauliflower rice + brocolli + carrot. Cook it the traditional malay fried rice style with onion, garlic and chillies and it taste good when serve fresh with fried egg.
Lovely! Thanks so much for sharing!
Wendy says
Made this today using a box grater and it turned out really well! Put it with homemade vegan chilli (low carb low sugar)
We’re so glad you enjoyed it, Wendy. Thanks so much for the lovely review! xo
Sue Wahl says
Thank you for this information. Rather than going out to buy cauliflower rice, this is so much better. Especially since I have a head of cauliflower in my fridge waiting to be used, and happen to have a box grater too. Never too late to learn how to cook unprocessed food!!
We’re so glad you enjoyed it, Sue. Thanks so much for the lovely review! xo
Russel Smith says
How about using my meat mincer as an alternative method to convert to rice?
It might squeeze out too much liquid, but let us know if you give it a try!
Igor says
Thanks for the idea!
Was very excited trying doing this instead of regular rice.
I modified it of course: started as a regular risotto thing, fried shallots and garlic, wine, then cauliflower. Fried it nicely, added beef stock and served it with good old cheddar cheese (it was a side for sous vide rabbit)
Lovely! Thanks so much for sharing, Igor!
christabel says
thank you. right to the point immediately. enjoyed.
Julie Morrison says
FABULOUS DELICIOUS – what a find and a gift!! How did I miss sautéing cauliflower rice for so long?! This changes everything! I make vegetable curry with peanut butter POWDER (80% less fat!) And just like the recipe says, I add curry powder to the cauliflower rice – I also sauté in a little bit of water with Better Than Bullion mixed in (so no oil = clean arteries!).
Thank you so much for this AND your brilliant cornbread!
We’re so glad you enjoy our recipes, Julie! xoxo
Tara says
I grated (riced) my cauliflower, I wasn’t prepared to use it at the time so I froze it. Did I do the right thing?
That should work, yes!
C2 says
Unfortunately I did not like this at all. I love cauliflower and didn’t see this being bad in anyway. But the texture changes,
Like couscous maybe, I’m was just looking for healthier options for rice and I would just not eat this or rice next time.
Mik Hambilton says
Alternative rice black rice red rice
Beth says
I love this- used to buy it, so much much cheaper to make!
Thanks for clear, simple instructions.
Personally, I like grating just a little bit of onion into it :)
Onion sounds lovely! Thank you for sharing, Beth! xo
Cheryl says
When using a box grater to make the cauliflower rice, do you grate all of the large stems also?
Mike says
I did a few, and next time I probably won’t. Didn’t process as well.
Sherry says
If you kind of toast it in a frying pan it takes out excess moisture and changes the texture. Just a little spritz of cooking spray and keep it moving so it doesn’t burn.
Gabriela Ortiz says
This recipe was great!! Really handy, thanks!!
Yay! Thanks so much for the great review, Gabriela. So glad you enjoyed!
jordi says
I’ve made cauliflower rice in the past with questionable results. This time I’m going to wash it and use my salad spinner to get rid of all of the water. Has anyone tried this method before?
Leon says
Yesterday I made stuffed peppers ragout (similar to bolognese) today I’m using the leftover approx. 125 grams adding some chilly flakes with cauliflower rice medium grated will add some peas and sliced red peppers
1 tablespoon of coconut oil
30 grams of peas
50 grams red bell peppers
200 grams cauliflower rice with turmeric
Dry medium heat for 4-5 minutes
Delicious and low calories- 200 ! It’s taste great
Yum! Thanks so much for sharing, Leon!
Don says
I took white mushrooms, a few slices of yellow onion and sautéed them until fragrant.. Added riced cauliflower and cooked together for about 7 minutes, all on medium heat. Sometimes I add a pinch of chicken bullion. Nice combo.
Sounds delish! Thanks for sharing, Don!
SteveO says
Wow you can’t dance, but sure can make some great cauliflower rice!
George Mihaly says
Nono… she is cute, she can dance. I love it and the cauliflower rice, too.☀️
Leslie says
Love her dancing! Humor is the best.
Chakra says
How do we get rid of the cauliflower taste from the rice? The Costco cauliflower rice was very close to the real rice. Mine was not :(. Any tips?
Hm, did you make it fresh or let the cauliflower rice sit before cooking? It can develop a sulfury smell/taste if not fresh. Hope that helps!
Aguilar Sanjuana says
I insstead of using salt and pepper use a little bit of chicken or beef bullion depending on which meat I’m serving it with. I hope tjis tip helps you.
Nancy Yates says
By ‘fresh’, do you mean raw?
Meaning cook within ~30 minutes after processing into rice.
nick says
great simple recipe. brilliant. thanks
Gordon says
My doc recommended this as a rice substitute (diabetic) claiming that his family couldn’t tell the difference from white rice. I rejected it on first try, because the riced cauliflower I bought from the store was, wait for it, too sweet! I’d been steaming brown rice, and we’ve been banging heads for months.
I decided to try again with different vegetables and a food processor and got great results with a mix of beets, broccoli, carrots, and sweet potato for the first big prep session. My wife even accepted this mix, which was important if I didn’t want to make two different dinners each time.
I riced a new batch yesterday with beets, broc, carrots, and cauliflower this time. Can’t wait to try it.
I do need to figure out if this can be steamed in my rice cooker, and if so, with how much water and for how long… maybe on the instant rice setting?
Love all the veggies you’re ricing, Gordon! We haven’t experimented with a rice cooker for cauliflower rice, but it would likely need just a few minutes and only a little water.
Me says
I would sauté 5-8 min in a skillet with a lid and lower the heat near the end add a tiny bit of water. Put a lid on it and turn off heat and let sit.
Instant rice boils water and then simmer for 5. Rice cooker cycle might be too long.
Debbie says
I made this recipe loved it making it again. Prepping my meals as going on 12 hour shifts Monday. Thank you for the recipe.
Woohoo! So glad it helps you power through a long shift, Debbie!
Joleen says
If I grate my cauliflower and then freeze, what is the proper process for cooking with it? Do I just throw in pan frozen or let completely thaw before cooking?
Hi Joleen, You can use it directly from frozen – no need to thaw!
Dahlia says
My rice cooker has a steamer basket on top. I think that would be a great way to steam cauliflower rice. If the holes are too big I’d figure out how to put the cauliflower in something with a finer mesh, even cheesecloth. Oh a big plate would probably do too, for a steamer.
Then you put water below and steam the cauliflower for some period of time. If you started with the water already hot try 3 minutes. Remember that steaming depends on the size of your grains and also the diameter of your mountain of grains, and by grains I mean pieces of cauliflower.
Taste and correct for next time. There’s so many variables, the wattage of your rice cooker, the size of your grains, your altitude, and for all I know your attitude, lol.
In my imagination, if I put water and cauliflower grains both in the bottom I’d have burnt and overcooked parts and undercooked parts or a lot of water left over. On the other hand, there’s nothing like actually trying it! Still.. I vote for steaming.
js says
Forget about the rice cooker. Rice is a grain which is inedible raw; the vegetables you’re using can all be eaten raw. You just need to heat it. A steamer is ideal; a microwave might work as well. Don’t overdo the cooking or you’ll get mush.
Vicki says
CAn this be done in a blender
Yes, but we’d suggest doing a smaller amount at a time and pulsing very briefly. Hope that helps!
Kim Quinn says
Wait! Cauli and beets and carrots rice?!😁 just the sound 9f that makes me SO HAPPY!!! I dont have a grater blade for my food processor. Got a Cuisinart processor at Goodwill with just reg chopping blade. Can you make do by simply pulsing the chop blade till crumbled and not puree? That combo sounds delicious! What is your variety of veg blend ratio?
Donna says
Absolutely yes! That is what I have been doing for a few years. Be careful to not pulse for too long, remove pieces that are to too large, and add to next batch. Do not try to do too large a quantity at a time.
L Wiles says
What were your results numbers wise? I would think the carrot and stuff are too high carb, no? Just curious for a relative.
April says
I cook it in the steaming basket of the rice cooker with mixed vegetables. Add a piece of foil in the bottom of the basket. Add water to the pot and let it steam.
Shirley says
I made this twice and really enjoyed the texture and flavor of my dish. I use fresh garlic, onions, yellow bell peppers, mushrooms and added liquid amino instead of say sauce, with cauliflower and I was really amazed at the out come of the dish. Flavor was scrumptious and will use it again in other dishes. There was a student that asked how he could process the cauliflower without a food processor or grater, I used my knife to chop the cauliflower into the size I wanted. Yes it took a little longer but I didn’t feel like getting my food processor out then you gotta clean it up afterward. So this way I only wiped the plastic sheet of and put it in my sink to wash.
We’re so glad you enjoyed it! Thank you for sharing, Shirley!
Crystal Goodman says
I actually make this in different ways several times a week. I love the Spanish version. When sautéed added a can of tomato/green chili and some S&P It is so good!!
Sounds delish! Thanks so much for the lovely review, Crystal!
Melisa says
I hate cleaning gadgets! Thanks! I will
Dice mine too!😁
Ola says
Made it for the first time yesterday. Usually I have wrong experiences with cauliflowers but this was a bomb ! Probly because I haven’t had real rice in a while. From one cauliflower head I received about 5 larger portions. I used S blade blender, you just have toblend it for like 3 seconds and you are done. I seasoned it with onion powder as well to make it resemble rice fried with onions. Definitely will do it again once I run out.
We’re so glad you enjoyed it, Ola! Thank you for sharing! xo
Marivee says
Good description will save me angst!
Aarun Somma says
Its quite expensive to buy the frozen one from the shelf. This video was cool. Easy peasy steps, will make my own cauli rice for up coming weeks. I had it with fish curry, and it tasted super good..
We’re so glad it was helpful! Thank you for sharing, Aarun!
Laurie says
I made this, it turned out really good, however I noticed that were a few little very fine, thin, stem like pieces here and there. Has anyone else noticed this? How can I keep this from happening? I washed the cauliflower, chopped it into smaller pieces before putting it the food processor. Thank you!
Hi Laurie, some tiny stem pieces are normal. Were yours similar to the photos? You could try cutting closer to the florets and discarding or saving the stems for other uses. Hope that helps!
Sharon says
I did cauliflower rice tonight using my food processor with the blades not grater. Worked really well and no mess.
Cooked rice in a pan with a bit of olive oil.
Topped with Chicken Rogan Josh absolutely delicious.
Husband has diabetes and stated “never cook me normal rice again.”
Win Win.
Woohoo! We’re so glad you both enjoyed it. Thank you for sharing! xo
Ross says
Could you use cauliflower rice in a risotto?
Hmm, perhaps! But we’d suggest cooking for less time and using less liquid. Let us know how it goes!
Libby Hewitt says
Risotto is a process whereby rice (barley, faro or other grain) slowly absorbs liquid incrementally over a 30 minute or so period of time while being constantly stirred. I doubt cauliflower will continue absorbing liquid for anywhere near that long. You can probably use the same other ingredients as you would in risotto and cooking time would be significantly reduced; the resulting dish would probably need to have a different name…maybe “caulifaux risotto”?
Kim Quinn says
LOOOVE YOUR ENDING.
Tammy says
Made this tonight and it was really great! I used a tablespoon of avocado oil, salt and pepper and then added fresh spinach until wilted. I grated fresh Parmesan over the top to serve. Thank you for the recipe. We really enjoyed it and it will be on repeat often.
We’re so glad you enjoyed it, Tammy! Your modifications sound lovely. Thanks for sharing!
Susan Premo says
I’m trying it today for the first time. If I cook it, should I wait a day, like you do with rice, to make fried (rice) cauliflower?
You should be able to use it same day!
Lew says
Do you cook cauliflower before shredded
Hi Lew, no need to cook it first!
Vicki Beasley says
Thank you so much for your comment. I’m completely gonna try it tonight. I’ve bought the frozen kind that you steam in the microwave but can wait to try the fresh. Thanks again!!
Suzanne says
I made this tonight and kept it simple-avocado oil, salt and pepper. It worked well with the Chicken breast stuffed with Asparagus and Cheese; it was lighter and lower in Carbs.
PO says
All your recipes are ❤.and i have tried many. What i wanted to know was other than cauliflower can i use any other vegetable.my daughter is a biggggg fan of anything Mexican but hates cauliflower.
We’re so glad you enjoy our recipes! We’re not sure which recipe you’re referring to? The stuffed peppers? Regular rice would work!
Karen G says
PO, I took Sugar Free Mom’s Chicken Enchilada Cauliflower Casserole recipe to a potluck. My keto friend asked for the recipe, then was shocked to find out it has cauliflower in it…she hates cauliflower! She didn’t even suspect! lol. Give it a try with your daughter.
Kathy says
Where is this recipe at?
Hi Kathy, you can find it via a Google search for “Sugar Free Mom’s Chicken Enchilada Cauliflower Casserole”. We don’t allow links in the comments.
Doreen says
Hi Po. I’m Mexican and hated cauliflower for years, I’m 74. A few years ago I got sick and required prednisone to lower the inflammation in my body. I’m still taking it 6 years later. I gained so much weight that I finally had to do something. Low Carb. If your daughter has a favorite Mexican Rice recipe, it will work great with cooked cauliflower rice. Just decrease the liquid and cook time and use the same flavorings she likes. My family eats it all the time, even those not eating low carb or keto and don’t know the difference.
David says
So has anyone tried dehydrating the cauliflower after it is shredded? This would be nice if it works to get extra shelf life out of it.
We haven’t, but that’s an interesting idea! Let us know if you try it.
Dilys says
yes, I have, I left it in a large bowl, covered by a clean tea towel for 24 hours, it was completely dried out, and I cooked with it very easily. Much better than wringing it out with a kitchen towel.
SandE125 says
Thanks for sharing. Next time I will try this. I just shredded two heads of cauliflower and froze some in a freezer bag. I only cooked what I needed for my recipe.
josie says
following keto but I remember you from my. vegan days! low carb works better for my family. I have had such success with this recipe! I recently served with homemade keto orange chicken and wow this is delicious!! def complimented the orange chickens flavor.
Woohoo! Thanks for the lovely review and sharing what else you made, Josie! So glad you enjoyed! xo
Mary says
I tried it with adding dried dill. It was so like real rice, but not heavy!
JMamba7 says
Thought so but maybe they are older and maybe their English isn’t the best. Also, in other countries things are still referred to as oriental like foods. Ex my visit to the uk this year.
We’re so glad you enjoyed this one, Ann! Thanks for sharing!
Elizabeth Chase says
I will try to make the California Rice today.
María Teresa Ugalde says
I cooked it with finely chopped cilantro, garlic, turmeric and salt.
Tara says
I have IBS , is it ok for me to eat this kind of rice?
Thank you
Hi Tara, we’d suggest speaking with a nutritionist as everyone is different in terms of their tolerances.
Harry Bond says
Do you ever add garlic to the rice to add umami flavor? I love curry but my immediate family does not. Can you do a video or share one or a recipe on how to make Chinese fried (cauliflower)fried rice?
We have a quinoa fried “rice” recipe here that will be a helpful guide!
Sallie Raudenbush says
Both my mother and husband are heading for stage 4 renal disease. Califlower is one veggie that they suggest on their diet, so thank you for your information. I just hope they will eat it as neither likes it.
Lindsay says
Just FYI – for a renal diet, regular rice may actually be a healthier choice than cauliflower as cauliflower is quite high in potassium, but of course you should double check with a dietician or doctor. :)
Jennifer says
Very easy and tastey!
Danielle says
Do you have any suggestions on how to rice the cauliflower without a food processor or a cheese grater? I’m in college and don’t have very many kitchen supplies.
Hmm, we aren’t sure of other ways. Maybe just chop super finely?
Kathy New says
Very inexpensive graters can be found at a dollar store. They aren’t the best, but they do work!
Jessica Marazzo says
I use a slap chopper, they are fairly inexpensive at Walmart.
Kathy says
I just used a blender to don’t today on the pulse button. It’s perfect
Kathy says
To do it not what is said above , guess I should proof read first sorry
Kelli Richardson says
I make it in my blender. Roughly break up the cauliflower and put it in the blender. Add water to cover the pieces. Pulse the blender just a few times until the floating cauliflower is the consistency of rice. Then just pour it all into a colander to drain and squeeze it dry as described above.
I find it much less messy this way too. When I grate it, it seems to fly all over my kitchen.
Heidi says
If you have a blender, that works just like a food processor! Just pulse it a couple times and there ya go :)
maggie says
I made this tonight, just made it as rice, while it was good I think it would be really good as a rice alternative in a recipe ( stuffed peppers etc.) It did make a mess, I used my food processor and it was flying everywhere. My dog didn’t clean it up so she doesn’t like it, haha.
It is great in stuffed peppers! Here’s our recipe for that: https://minimalistbaker.com/cauliflower-rice-stuffed-peppers/. Enjoy!
Cynthia Ondeng says
I am super thrilled I discovered this tonight! Such a simple dish and a perfect alternative to rice (which I love btw) and the results were amazing. I added 1 tbsp of olive oil and soy sauce. Best thing ever and thank you for sharing.
Thanks so much for the lovely review, Cynthia. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo
Zanne says
That’s exactly what I did. Stuffed peppers. Yummy.
Trish says
Looking forward to trying this! Is it better to cook cauliflower rice before freezing it? Can I nuke it in the microwave to cook before freezing? Thank you!
I wouldn’t cook before freezing. I’d thaw slightly from frozen and then cook!
Scarlet says
Would Frozen cauliflower rice work?
Cathy C. says
Your instructions on how to ‘rice’ cauliflower are so simple. It takes longer to wash my food processor than it does to rice the cauliflower. I am using mine today to go with a shrimp & veggie thai curry I am making for supper. I follow a keto way of eating and don’t want the rice or pasta, so will follow your instructions to ‘cook’ it just with salt & pepper as the curry will be flavourful enough.
Thanks for this informative post!
We’re so glad you find it helpful, Cathy! Thanks so much for sharing!
MzB says
Hey LUVLY🙋
I made this dish last nighot–it was easy, healthy & economical!
I added curry, red pepper flakes, himalayan salt, fresh ground black pepper to the riced cauliflower. It became the ‘starch’ dish for leftover chicken breasts wrapped in prosciutto. Melted garlic butter in non-stick stovetop pan, then added fresh spinach just until wilted. Serve with fresh salad. YUM…YUM..YUM! THANKS SO MUCH FOR THE COOKING TIP👍
We’re so glad you enjoyed it! Thanks so much for sharing- your meal sounds so flavorful! xo
Morgann says
Simple and quick guide that anyone can do! Thank you for consistently providing healthy foods that are relatively quick and easy to make. I have always been nervous about making cauliflower rice because I do not own a food processor, but your video erased my fears! I made your Green Cauliflower Rice and paired it with my homemade baked black bean Taquitos! Such a filling, healthy meal that didn’t leave me feeling weighed down! Thank you!!
Aw, thanks so much for your kind words and lovely review, Morgann! And those black bean taquitos sound incredible! xo
Anna says
What’s the nutrition for cooked cauliflower rice? (1 cup)
Hi Anna, you can find the nutrition information below the recipe. It is for a ~1/2 cup serving, so double for 1 cup!
Sandy says
I would like to make a dish on broccoli rice and cheese…. please help
Hi Sandy, the closest thing we have is this Cheesy Cauliflower Broccoli Bake. Hope that helps!
Rani says
Cauliflower rice with shrimp & veggie thai curry sounds *amazing* and very easy to make! I will try this, too!
Brittany Block says
I hardly ever leave comments but just wanted to share because this recipe just made my night. I recently found out I had gestational diabetes and am having to cut out carbs. I am also currently stationed overseas and don’t have access to all the grocery stores I used to shop at while at home. Tried looking in the frozen section for cauliflower rice and there was not a single bag in sight. A quick google search and this was the first website to pop up. The directions were easy to follow and I appreciated the video. Also! Why have I been buying frozen! I just got ~68 ounces from a single head of cauliflower when I’ve been buying 10-12 ounces bags for more than I was paying for cauliflower. This just made my day/week/months to come with future recipes. Thank you!
Thanks so much for the lovely review, Brittany! We’re so glad you found it helpful! xo
Peter says
Hi, I was just wondering if you dehydrate cauliflower rice and if so how long does it keep
cheers Peter
Hi Peter, we haven’t tried that! Let us know if you do!
Quinn says
I second what Brittany said!!
Anmol says
Superb recipe
Linette Arnold says
Thank you for serving our country and congratulations on your baby!!!
Craig M. Thompson says
I just wanted to let you know, that i have made this califlower rice tonight for the first time it looks really good, for spices i used Italian curry, and italian spice with some S/P……
Hope it tastes yummy
Craig
Julia says
Thanks for the clear and easy directions. I had tried buying riced cauliflower in the supermarket and cooking that and that turned me off this great rice substitution for a long time. But I found my grating blade for the food processor and was inspired to try again. SO MUCH BETTER FRESH. Yum! and I have enough to freeze and use again.
Lynda says
Dana,
Thanks for letting me know how to make cauliflower rice. I’ve been stir frying it in a cast iron pan with eggs added and onion and it is delicious!
You did it again!
Thanks,
Lynda
Kasey says
Thanks for recommending this it’s looks fantastic and I would love a vegetable patch
Jan says
Very good and easy!!
I made with an instant pot curry chicken and they went so well together!
Thanks so much for sharing, Jan. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! Xo
Ali says
So delicious and easy to make. Thank you for your helpful tips. This is going to replace all my recipes using brown rice.
John S. Breaux, Jr. says
Coming from New Orleans I want to cook red bean and rice. How can I use cauliflower rice and not lose the overall taste of this traditional meal?
Hmm, we haven’t tried that! It definitely won’t have the same texture and flavor. But it’s worth a shot! Let us know if you give it a try!
Mack says
The texture might be a little bit different but the flavor could probably be the same or at least very close I’ve been making it for about 120 pounds now on my low-carb diet and I flavor it up all kinds of ways
Mack says
Especially when you use the Cajun seasoning. I forgot to put that in there
Julie says
Well that’s a strong testimonial..I’m going to try it!
Chris says
I have substituted cauliflower rice in a Caribbean rice and beans dish that may be similar.
Make the cauliflower rice as described, make sure its seasoned to your liking at this stage and keep it aside until you’re ready, then reheat with the other ingredients.
In my case I added cooked beans and coconut milk and heated through then added other flavourings such as cilantro. It turned out great.
For egg fried rice, fry sliced spring onions until soft, stir in eggs and stir a bit gradually making a soft omelet. Throw in the precooked cauliflower rice and stir everything together and add soy and sesame.
If you made the rice earlier and it’s cold just lift and stir gently until it’s hot enough.
Carole W Call says
Rice and beans are a complete protein with all the essential amino acids. Body Cells can’t be replaced without all of the essential amino acids. You would lose that if you don’t have some rice in the mix.
Via says
Thank you for posting this recipe! I was just trying to figure out on how to start the keto lifestyle and thought that the best way was by finding a rice substitute since as Asians, we love our rice. I tried using salt to pull the water out of the shredded florets (then drained it) and I liked it better because the salt gets to be incorporated into the natural taste of the cauliflower itself. It’s quite a messy process, but I ended up with a very versatile product that can be fused into a variety of meals.
Rose Brock says
I’m in a salt restricted diet. How can you tell the amount of salt per serving?
Ann LoDolce says
I made this recipe and it was spectacular. But in a separate fry pan, I put the leaves of the cauliflower cut into 1/2 inch pieces with chopped onions and chopped peppers, sautéed in olive oil And garlic salt. then added that mixture to the cauliflower Once that was cooked With the curry powder added to it. This combination added a wonderful flavor.
Great! Thanks for sharing, Ann!
Felicity Coughlan says
Hi Dana
I love your recipe I tried it. It’s so good. I don’t like cauliflower but I know it’s good for you. I will keep using it. Thanks. I made it with chicken curry.
We’re so glad you enjoyed it, Felicity! Thanks for sharing! xo
Lilly says
I just made this for the first time and it turned out great. My boyfriend and I didn’t miss real rice at all! I used the grater method, which made a mess, but it was well worth it. I also used the paper towel method which I believe made a difference. I added onion salt to season. Thanks for the recipe!
Lovely – thanks for sharing, Lilly!
Pattey says
I’ve been making this for several weeks now and my husband doesn’t even know it’s cauliflower (which he says he does not like). I use it with stir fry and anything that has a sauce that you would put over rice. I use the grating blade on my food processor and have never squeezed it out, just cooked as is in a pan. I’ve been doing Keto for several weeks now and really missed rice, but this has worked perfectly as a substitution. Thanks for the recipe!!
So glad to hear you and your husband both enjoy it, Pattey! Thanks so much for sharing! xo
Da Blond Dude says
Thanks for sharing this, I’ve been hearing about this for a while and this is the simplest, easy to understand, to-the-point and complete-with-demonstration explanation-and simple-recipe I found.
I’ll be making this tomorrow (would have been tonight but I got everything except the cauliflower – oops, blond moment)
Out of curiosity I looked you up and even on your YouTube it seems all of your recipes/explanations (that I checked out) seem to be this short, sweet, to-the-point, simple and in regular language with realistic implements and ingredients. I’ll be checking more here and there; you’ve been officially added to my library as a ressource lol.
Thanks for sharing!!
Dawn says
I loved your brief, yet still detailed and helpful video. Used my food processor with the grater blade for the first time. I didn’t keep out all the core, and it still turned out fine. Prep was faster than cleanup! So good and so easy. No need to pay $$$ for the grocery to do this!
So glad you found it helpful, Dawn! Thanks so much for sharing! xo
Jeffrey Hughes says
This was the simplest and clearest video/ instruction I’ve found. Thank you! It was great. Particularly the tip for extracting the excess moisture. Other variations I’ve had have been a soggy mess so I never attempted it myself. This however changed the game, can’t wait to riff it up!
Cheers,
Jeff
So glad you found it helpful, Jeffrey! Thanks for sharing!
Traci says
Thanks so much for the video. Didn’t realize it was so easy to make cauliflower rice..gonna sub it in my unstuffed peppers casserole for a healthy alternative..I’ll try to remember to let you know how it turns out. Original recipe calls for 4 hours on high..should I hold the rice out until about the last hour or put it in with everything else?
Hi Traci, we’re so glad you found it helpful! We would say add it in the last hour, but it might be okay cooked the full time. Looking forward to hearing how it goes!
Stacey Little says
I just put a little butter and some Lemon pepper seasoning on mine. Delicious!
Yay! Thanks for sharing! Next time leave a rating! It’s super helpful for us and other readers. xo!
Janie says
Great video! Can’t wait to try it.
Grace says
Thanks for demonstrating how easy it to make the base “rice”!
Chef Chris says
As a chef and health food enthusiast, I recommend not removing the moisture from the cauliflower before sautéed. You are only removing nutrients that way and the water you don’t want will evaporate in the cook leaving those nutrients, in the dish….not on a paper towel.
Lisa says
Thank you for the info. Makes good sense.
Shoushan says
Thanks for the detail!
Pamela Turner says
Thank you for sharing this. I made it last night with a bump.of olive oil and a bump of bacon grease with a dash of salt and pepper. My significant other and I love it.
Thanks so much for the lovely review, Pamela. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! xo
Belinda says
This was so yummy! Thanks for sharing!
Cathy says
I made this using the frozen cauliflower it doesn’t go mushy I think they press out the excess water out before they freeze it because it was not mushy I added frozen peas shredded turkey some spices It was so good I stocked up on more of the cauliflower and frozen peas it’s a good meal prep
ravi says
hi there! I want to use cauliflower rice in my meal plans in an attempt to eat healthier . Can the cooked rice be frozen? if so for how long ?
I’ve found cauliflower rice is best when fresh!
Angela Engbrecht says
For what it’s worth, I too do weekly meal prep and I found that, uncooked, my cauliflower rice lasted for a 5 days (maybe more, we just finished eating it after 5 days) in the fridge.
We followed the instructions to squeeze out the water, so the cauliflower rice stayed nice and crumbly, not wet.
It really only takes 3-5 minutes to cook, so it’s not a huge deal to do that part daily, once the rice is made.
Joshua Howard says
Thank you for this recipe! Yesterday I tried to make it and it was great. I don’t like cauliflower at all but the rice is really yummmy!
Thanks so much for the lovely review, Joshua. We are so glad you enjoyed it! Next time, would you mind leaving a rating with your review? It’s super helpful for us and other readers. Thanks so much! xo
Kathern Tanner says
Can you use the rice in a crockpot recipe?
Hi Kathern, We haven’t tried that, but it might work if you add it toward the very end. Hope that helps! Let us know if you give it a try!
Joanne says
OMG I just made this and for the very first time in my life I just enjoyed eating cauliflower!!! Thank you so much for posting – I will be eating this a lot and for once actually enjoying some veggies in my dinner and without having to eat carbs – awesome!
Thanks, Joanne!
Denise M Cook says
Can you substitute the riced cauliflower in place of noodles for chicken meatballs in an Alfredo sauce?
I think that would work!
Barbara Durrant says
Hi
What is that spice uou added liberally please? Thank you
Susan says
Fabulous! Looks and has the same texture of white rice! I’m thrilled to find this recipe. Also LOVE the curry!
The other recipe I tried was in an IP and then I tried to put it through a ricer! Disasterous! Was soggy and mushy! I never thought of cooking it after it was already grated raw!
Thanks soooo very much! You saved my husbands rice cravings on his Keto diet!!
Vasu says
Seems to be turmeric, since the cauli rice turned yellow.
Vasu says
@Barbara Durrant…looks like turmeric
Marilena says
The yellow colour is curry powder. It’s delicious!!!
Cindy Richardson says
Could be saffron.
Lauren says
Curry powder
Abdul Sing says
Very hot vindaloo curry powder, use it liberally.
Alina says
She had said that curry powder . It’s includes turmeric as well.
sharon says
She said curry powder.
Michelle says
In the video she added curry seasoning.
Dave Shaw says
Check the video at approximately 1:21. She states curry powder.
VASU REDDY says
Curry powder. Love this base recipe.
I used frozen cauliflower and once in the pan, I keep stirring constantly, so the moisture gets absorbed into the cauliflower. (If you stop stirring, water starts to accumulate and the cauli rice turns to mush.)
I season with curry powder or stir fry veggies and slivered almonds separately, and combine with cauli rice and toss.
Great! Thanks for sharing!
Julia Carey says
This cauliflower is a great substitute for coconut flour in my keto pancakes. Thanks for sharing your inspiration!
Kateri Holbert says
I’ll probably be the only one eating this at my house. I’ll try it at least once with the rest of my family.
My questions is… how much oil would I need to use for one serving. Also should I cook it in Olive Oil?
Hi Kateri, you should be able to change the number of servings and the recipe will change. Let us know if you are having any trouble doing so! Olive oil or avocado oil would both be good options for sautéing.
Alina says
She had said that curry powder . It’s includes turmeric as well.
Jamie says
It is really easy to get everyone else to eat it when you make it into a casserole. I let my husband add corn chips to his if it is a Spanish dish or a tortilla while I eat mine over lettuce.
Really good!
AnneMarie says
Perfect!!
AnneMarie says
Awesome!!! My go-to recipe! Have added jalepeno pimento cheese, mexican spices, italian spices, etc! Just so great!!!
Kim says
So good!! Perfect recipe! Thank you for sharing!
awi santiago says
Do I include the stems in the food processor?
You don’t use the inner core but can use the rest of it!
Billy Boy says
Save and freeze your unused stalks to make a vegetable broth.
Christine Dutton says
Love this easy recipe! I used it as a base (using Romanesco cauliflower) to make a cauliflower “risotto.” Delicious.
Jedi Shopper says
Anyone worried about cost the .99 cent store
One head .99 I’m sure trader joe and Costco don’t have it at that price frozen or fresh
Punam Paul says
Delicious new way to prepare cauliflower rice. Kids loved it too!
Whoop!
Kiara says
I’ve just started a Ketogenic diet, and my lunch menu for today is calling for cauliflower rice.
Since i had no idea what that was, i tuned to good old google which brought me to this site.
I’m grateful to all of you for the great tips and advise in making this veggie.
I’ll be posting my comments after i make it.
Thank you to you all and have a Blessed Day.
Pam says
Has anyone tried roasting the cauliflower before grating? I was hoping for a nuttier brown rice flavor and thought that might work. Just afraid it would liquify. I do have a food processor I was planning to use.
Drew says
You could always rice it first and then spread it on a pan and roast it after? I’ve found that roasted cauliflower becomes chewier though, kind of toughens it up.
Jodi Wagner says
If frozen prior to cooking, do I thaw first or cook it frozen?
Christine says
Was wondering if anyone has tried it with purple cauliflower?
JoJo Kortik says
Made for the first time tonight and was extremely pleased with how easy it was to prepare (I used my food processor) and how delicious it paired with the Almond Butter Tofu Stir fry. This is my go to site for the BEST vegan food. Thank you Dana.