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cauliflower rice in a white bowl
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How to make cauliflower rice

Make riced cauliflower at home and learn how to cook it in 5 minutes.
Prep Time20 mins
Cook Time5 mins
Total Time25 mins
Course: Side Dish
Cuisine: American, Indian
Servings: 2
Calories: 135kcal


  • 1 cauliflower head **


  • 1 tablespoon oil
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 1 tablespoon parsley or cilantro chopped for garnish


  • 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



  • One medium-sized cauliflower head makes about 3 cups of rice which is 2 servings 
No Food Processor? Here are three other options:
  1. Grate the cauliflower florets using the large side of a box grater
  2. Or finely chop the cauliflower using a chefs knife 
  3. 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


Calories: 135kcal | Carbohydrates: 15g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 669mg | Potassium: 860mg | Fiber: 6g | Sugar: 6g | Vitamin A: 168IU | Vitamin C: 141mg | Calcium: 63mg | Iron: 1mg
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