Cauliflower rice is everywhere these days right?? And for good reason—it’s low in carbs, has an amazing texture, and can be substituted for rice in nearly any dish.
Riced cauliflower makes a great base that can also absorb flavors and sauces making a complete and healthier version of your favorite dishes.
Once you make homemade cauliflower rice from scratch you won’t want to go back to the frozen stuff. I’m sharing 4 DIFFERENT TECHNIQUES with all the tips and shortcuts you’ll need to make this part of your regular routine.
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WHY make cauliflower rice from scratch when you can find it in the freezer section and sometimes also “fresh” in the produce section??
- Better texture - You can control how coarse or fine you make the pieces so it’s much more versatile
- Inexpensive - The “riced cauliflower in the produce section at the supermarket is expensive & often not very fresh
- Less packaging waste
Cauliflower Rice - 4 ways
How do you make homemade cauliflower rice? There are 4 different ways. You can either use a food processor or a grater, chop it up with a chef's knife or use a blender.
- The very first step is to prep the head of cauliflower. To do this follow these two steps: Cut the outer leaves off and discard them (photo 1).
- Cut cauliflower florets from the stems. You can keep about an inch of stem under the florets (photo 2).
Now you are ready to turn the florets into the rice. Here's how to make it in each of these four ways.
Method 1 - Food Processor
First, let's look at how to make cauliflower rice in a food processor. This is the easiest method of all of them - just follow these steps.
- Put the stainless steel “S” blade inside the food processor (photo 1).
- Add the cauliflower florets filling the bowl up to the max line which is ⅓ of the food processor jar (photo 2).
- Pulse until the cauliflower turns into small rice-sized pieces, I usually do 15 pulses (photo 3).
- If needed, open the lid halfway through and scrape down any pieces that stick to the sides (photo 4).
Method 2 - Grater
This method takes a lot more effort on your part, but the grater is easier to store and a lot cheaper to buy.
To do this, simply grate the cauliflower florets using agrater. Always use the large side of the grater (photos 1 and 2).
Method 3 - Chef's Knife
This is the most difficult method of all if you aren't used to using a chef's knife. You basically just use a chef's knife to cut the florets into smaller rice-sized pieces.
It's difficult to make the cuts all the same size and can be awkward trying to cut them up small enough.
Method 4 - Blender
This method is just as simple as using a food processor. However, you need to be super careful with this method and fill only 6 to 8 florets at a time. Do not overfill it or it won't chop them all up efficiently and follow these steps:
- Fill the blender with 6-8 florets.
- Pulse 4 to 5 times.
Since the blender jars usually are not large enough you will need to do this in several batches. Make sure not to over-process the cauliflower.
Storing
This veggie is perfect for meal prep. Just make a bunch of it and then store it for later. Here's how to keep it fresh for the longest amount of time.
Store it in an airtight container in the refrigerator. It will last about 3-5 days (photos 1 and 2 above).
You can also freeze it. Place it inside quart-sized zip lock bags. Store about 1 cup of rice in each bag and flatten the rice so it's evenly distributed and freeze the bag flat.
It will stay fresh in the freezer for about 3-4 months.
When you are ready to prepare the frozen cauliflower rice, take it out of the freezer and allow it to thaw for 10-15 minutes before cooking.
How to Cook Riced Cauliflower
Cooking it is even easier than cooking rice. Here's how:
- Heat 1 tablespoon of oil in a pan over medium heat (photo 1).
- Add the riced cauliflower (photo 2).
- Mix well and cook for 4 minutes or until the cauliflower is cooked tender, stirring frequently (photo 3).
- Turn the heat off, add salt and pepper, and optionally garnish with chopped cilantro or parsley (photo 4).
Serving
I love serving cauliflower rice with Indian curries so I can enjoy all of the spicy flavors and have a low-carb diet. Indian curries and dals that are often paired with rice or Naan can be easily paired with cauliflower rice. Here are some of my favorite low carb Indian recipes to enjoy with cauliflower rice:
Benefits
There are lots of benefits to eating this cruciferous vegetable. It's a great low-carb option if you are trying to eat fewer carbs or follow the keto diet.
It's also a perfect choice for meal prepping. You can make it ahead of time and freeze it until you need it.
Plus, there are so many more nutrients in this vegetable than there are in rice. It has lots of antioxidants (which have been shown to lower your risk of cancer) and is packed with Vitamin C. It's also really high in fiber (for gut health) and can lower your risk of heart disease.
Once you have tried the basic cauliflower rice recipe, here are some more recipes I would recommend trying:
FAQ
Here are some questions people ask about this easy side dish. If you have a question, please leave it in the comments, I'm happy to help.
Cauliflower rice has a slightly nutty undertone. If you are hoping to replace white rice with cauliflower rice, I suggest using spices so it resembles it the best.
One cup of cauliflower rice has 3 grams of net carbs (that is when you subtract the fiber from the total amount of carbs).
Let it thaw at room temperature for about 10-15 minutes. Then, saute it - this will draw most of the moisture out of it.
If your cauliflower rice is too crunchy, you need to steam it or saute it for a longer amount of time. Steamed cauliflower rice will soften up the best.
Recipe
How to make cauliflower rice
Equipment
Ingredients
- 1 cauliflower head **
optional
- 1 tablespoon oil
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 1 tablespoon parsley or cilantro chopped for garnish
Instructions
- Rinse the cauliflower and dry completely with paper towels. Cut the outer leaves off and discard them. Cut cauliflower florets from the stems. You can keep about an inch of stem under the florets.
- Put the stainless steel “S” blade inside the food processor. Add the cauliflower florets filling the bowl up to the max line which is ⅓ of the food processor jar
- Pulse until the cauliflower turns into small rice-sized pieces, around 15 pulses. If needed, open the lid halfway through and scrape down any pieces that stick to the sides
- Store it in an airtight container in the refrigerator. It will last about 3-5 days or freeze in quart-sized zip lock bags. Store about 1 cup of rice in each bag and flatten the rice so it’s evenly distributed and freeze the bag flat. It will stay fresh in the freezer for about 3-4 months
- When you are ready to prepare the frozen cauliflower rice, take it out of the freezer and allow it to thaw for 10-15 minutes before cooking
Cooking Instructions
- Heat 1 tablespoon of oil in a pan over medium heat. Add the riced cauliflower
- Mix well and cook for 4 minutes or until the cauliflower is cooked tender, stirring frequently
- Turn the heat off, add salt and pepper, optionally garnish with chopped cilantro or parsley
Video
Notes
- One medium-sized cauliflower head makes about 3 cups of rice which is 2 servings
- Grate the cauliflower florets using the large side of a box grater
- Or finely chop the cauliflower using a chefs knife
- Use a blender - Fill the blender with 6-8 florets. Pulse for 4 to 5 times. Since the blender jars usually are not large enough you will need to do this in several batches. Make sure not to over-process the cauliflower
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