Name: Cauliflower Rice
Prep time: 7 min
Cook time: 5 min
Total time: 12 min
Cuisine: American
Ingredients: 1 head cauliflower (~4 cups cauliflower rice, or equivalent frozen); 1/2 tsp sea salt (or 3/4 tsp, to taste); 1/8 tsp black pepper (or 1/4 tsp, to taste); 2 tbsp olive oil (reduce to 1 tbsp if preferred)

Jump to Recipe·Leave a Review

Short Description

Cauliflower Rice is a light, low-carb alternative to traditional rice, made by finely grating or processing cauliflower into rice-sized pieces. Quick to cook and endlessly versatile, it’s perfect for pairing with stir-fries, curries, and more while keeping your meal nutritious and grain-free.

Why You’ll Love This Recipe

Low-carb and keto-friendly: Great for reducing carbs while still enjoying a rice-like texture.
Quick cooking: Ready in just minutes.
Versatile base: Pairs well with almost any cuisine or seasoning.
Nutrient-rich: Packed with fiber, vitamins, and antioxidants.
Customizable: Easy to season or mix with herbs and vegetables.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 head cauliflower (~4 cups cauliflower rice, or equivalent frozen cauliflower rice)
½ teaspoon sea salt (or ¾ teaspoon, to taste)
⅛ teaspoon black pepper (or ¼ teaspoon, to taste)
2 tablespoons olive oil (can reduce to 1 tablespoon if preferred)

Directions

Cut cauliflower into quarters and remove the core. Chop into florets.
Using a food processor with a grater blade (or a box grater), process florets into small, rice-like pieces.
Heat olive oil in a large skillet over medium-high heat for 1–2 minutes.
Add riced cauliflower. Season with sea salt and black pepper.
Stir-fry uncovered for 3–5 minutes until tender but not mushy. If using frozen cauliflower rice, cook a couple of minutes longer.

Servings And Timing

Servings: 4
Prep time: ~5–7 minutes
Cook time: ~3–5 minutes (fresh) or ~5–7 minutes (frozen)
Total time: ~8–12 minutes

Variations

Garlic-herb rice: Sauté with minced garlic and fresh parsley or cilantro.
Lemon rice: Add lemon zest and juice for brightness.
Curry rice: Stir in curry powder for a spiced version.
Vegetable mix: Add diced peppers, onions, or peas for extra flavor.
Cheesy cauliflower rice: Stir in shredded cheese just before serving.

Storage/Reheating

Storage: Store cooked cauliflower rice in an airtight container in the refrigerator for up to 4 days.
Reheating: Warm in a skillet over medium heat or microwave in short intervals, stirring occasionally.
Freezing: Freeze raw riced cauliflower in a sealed bag for up to 3 months.

FAQs

Can I Use Frozen Cauliflower Rice?

Yes—just add a few extra minutes to the cooking time.

How Do I Keep It From Getting Mushy?

Cook uncovered and avoid overcooking to maintain a tender, slightly firm texture.

Can I Make It Without Oil?

Yes—sauté in a splash of broth or water for an oil-free option.

Is This Recipe Keto-Friendly?

Yes—it’s naturally low in carbs and fits perfectly into a keto diet.

Can I Rice Cauliflower Without A Food Processor?

Yes—a box grater works well, though it takes a bit longer.

Should I Remove The Cauliflower Stems?

Small stems can be included, but remove any thick, tough parts.

Can I Season It Like Regular Rice?

Absolutely—season just as you would rice for the dish you’re making.

Is It Good For Meal Prep?

Yes—it reheats well and can be flavored differently for variety throughout the week.

Can I Cook It In The Oven?

Yes—spread riced cauliflower on a baking sheet, drizzle with oil, and roast at 400°F for 10–12 minutes.

What Dishes Pair Best With Cauliflower Rice?

It’s great with stir-fries, curries, grilled meats, stews, and even as a sushi rice alternative.

Conclusion

Cauliflower Rice is a quick, healthy, and versatile side dish that fits a variety of diets and meal styles. With its light texture and adaptability, it’s an easy way to replace grains while keeping your plate flavorful and nutrient-rich.