How to Make Cauliflower Rice (2024)

Learn how to make Cauliflower Rice from scratch, and store or freeze it for meal prep. This versatile vegetable makes for a delicious, low-calorie, low-carb side dish that can be substituted for rice, and tastes great with dal, curries, stir-fries, burritos, and in salad bowls!

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Cauliflower is perhaps one of the most versatile vegetables on the planet! You can eat it raw in salads, roast it, stir-fry it, add it to curries, and my most favorite way- rice it!

My hubby and I prefer to eat a low-carb diet most days of the week. Given my love for Indian and Asian recipes in which rice is a huge component, this recipe works as the easiest and tastiest substitute for rice for us.

Even though you can find it in the supermarket these days, nothing beats freshly grated, homemade riced cauliflower. Today, I'm sharing this easy 15-minute recipe, that's easy to customize and can be refrigerated, or frozen for later use!

What is Cauliflower Rice

Cauliflower rice is whole head of cauliflower that has beengrated into small, rice-shaped pieces in a food processor or with a grater.It can be made fresh at home or found in the produce or freezer section of most grocery stores.

Fun Fact: As per popular belief, riced cauliflowerwas invented in 1998 by Harrison Ford's son, Ben Ford, a chef in California. Except that he called his creationcauliflower'couscous'!

So, how healthy is cauliflower rice? While enjoying this delicious side, in addition to saving calories and carbs, we also end up adding a good amount of fiber and nutrients to our meal. Now thats a win-win!

Is Cauliflower Rice Better than Rice?

The answer is "Yes!" A cup of cauliflower rice contains 3 grams of net carbs as compared to 45 grams in white rice, and 41 grams in brown rice. Similarly, a cup of riced cauliflower is only 27 calories as compared to 210 calories in white rice, and 216 in brown rice. Take a look at the following numbers and see for yourself:

Why Make Cauli Rice At Home

Ricing cauliflower is part of my Sunday meal prep. Here's why I love making it at home:

• It is a low-calorie - low-carb side dish, that works well with a variety of diets like Keto, Low-Carb, Whole30, and Paleo, just to name a few.
• With 3 grams of fiber in one cup of cauliflower, it is a great source of plant-based fiber.
• Cauliflower is rich in antioxidants and also a great source of Vitamin C.
• When you make cauli rice at home, you get to control the texture of the grind. Make it as fine or as coarse as you like.
• Homemade cauli rice doesn't have that 'funky sulfur smell' and lasts longer than store-ready riced cauliflower.

How much does one head make: A large head of cauliflower yields about 3 ½- 4 cups riced cauliflower.

How to Make Cauliflower Rice

Wash and dry the cauliflower ahead of time so it's ready to process. To do that, soak the entire head in a bowl of tap cold water for a few minutes. Then rinse it and air dry on the counter. Let's see the step-by-step instructions on how to rice cauliflower:

Step 1: Cut Cauliflower

Start by cutting the cauliflower head into florets. For that, cut it into quarters through the middle. Lay each segment flat on the cutting board, and cut at a 45-degree angle to separate the stem.

Now separate the florets. Here's a detailed post on How to Cut Cauliflower for reference.

Step 2: Rice Cauliflower- 3 ways

Method 1: Using the 'S' Blade in Food processor (my preferred way): Use the basic 'S' shaped blade that comes as default with most food processors. Add the florets in the food processor in 2-3 batches. Close the lid and pulse 8-10 times, or until you reach your desired texture. (pic 3 & 4)

Method 2: Using the 'Grater' blade in a Food processor: Attach the grater blade to your food processor. Close the lid, start the machine, and add the cauliflower florets into the feeder tube. You may have to cut the bigger florets into half to fit them in (pic 1 & 2). Continue till all the cauliflower florets have been shredded.

Method 3: Using a Box-Grater: Don't have a food processor, no problem! Use the medium-sized holes in a box grater, start with the floret side, and grate it into 'rice-like' shreds.

How to Cook Cauliflower Rice

This is the easy part. It takes about 5-7 minutes to turn your grated cauliflower into a gourmet 'low-carb' side dish.

1. Simply heat 1 tablespoon olive oil in a wide skillet over medium-high heat.
2. Stir in the riced cauliflower. Stir and sauté for 5 minutes, until it becomes tender.
3. Add your choice of seasoning and stir for another minute.
4. Turn off the heat and garnish your chopped cilantro, parsley, or any fresh herb of choice.

Recipes: Try this delicious Indian Cauliflower rice with your curries and dal, or this Cilantro Lime Cauliflower Rice to add to your Mexican Fiesta!

Serving Suggestion

Riced cauliflower goes great with anything you might like rice with! Enjoy it with dals and curries, Thai curries, grilled chicken, burrito, or add it to salads! Here are some recipes I love pairing it with:

How to Store

Cauliflower rice tastes (and smells) better when stored in the refrigerator 'after' cooking. Raw grated cauliflower tends to develop a sulfuric smell which can be off-putting. Store cooked cauliflower rice in an airtight container in the refrigerator for 3 to 4 days.

On the other hand, cooked cauli rice doesn't freeze well after cooking, so I recommend freezing it uncooked. To do that, spread the riced cauliflower on a baking sheet and freeze it for a few hours. After a while, scrape and transfer it into a freezer-safe container and freeze for up to 1 month.

How to Cook Frozen Cauliflower Rice

Frozen riced cauliflower is a real lifesaver for me on weeknights. These days you can find it in the freezer produce section in most supermarkets, right next to peas and corn.

The beauty of frozen cauli rice is that you can cook it straight from the freezer. For best results, do not thaw it. Heat oil in the skillet and stir in frozen rice.

Break it up with the spatula and saute for 5 minutes, or until thawed and dried. Add your favorite seasoning and saute for another 2-3 minutes. Done!

Recipe Tips & Notes

• Start with dry cauliflower to prevent it from turning mushy and soggy. Wash and dry cauliflower ahead of time to prevent excess moisture.
• Shred in batches. Don't overstuff your food processor as that will result in an uneven grind.
• Store cooked cauliflower rice in an airtight container for 3-4 days in the refrigerator. Cooked riced cauliflower doesn't taste the same after freezing, so freeze it uncooked instead, following the directions below.
• To freeze uncooked cauli rice, spread it on a large plate or baking sheet. Freeze it for a couple of hours, then scrape and transfer it to any freeze-safe container, and store up to a month.
• For cooking frozen cauli rice, don't thaw it. Add it to the skillet straight from the freezer and saute on medium-high heat until it thaws and crisps up.

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