Does cauliflower rice taste just like rice? Of course not! Don’t be silly. But I promise it IS delicious, and is a great low-carb substitute for any recipe you want to serve “over rice” when you are trying to cut calories. I will show you how to make cauliflower rice, it’s actually super easy. Originally posted January 5, 2019.
What is cauliflower rice?
Have you started any sort of diet now that the holidays are over? I’m not on a diet, per se, but I am back to my usual dinnertime recipes which are usually pretty low-carb, protein and vegetable-focused. Cauliflower rice is a STAPLE side dish in our house, and I figured it was time to show you how to make cauliflower rice for yourself!
Cauliflower rice is basically just cauliflower that is chopped up really tiny and then sautéed in some butter or oil. Don’t get mad at me when you make this and realize it tastes like cauliflower! I’m not going to mislead you. But I promise cauliflower rice is really quite delicious. My kids are used to it by now and will eat it with the same enthusiasm that they eat rice.
Cauliflower rice ingredients
Here’s a quick shopping list to help you gather your ingredients. Jump to the recipe card below for the full ingredients and instructions!
cauliflower
butter or olive oil (butter tastes better)
garlic powder
onion powder
parsley (to garnish, optional)
How to make cauliflower rice
First, you have to chop up the cauliflower really small.
You can do this in the food processor or blender, which is absolutely the easiest and fastest way to get the job done.
You can also just chop it up really tiny with a knife, which would take a while, or you can use a box grater (a cheese grater) to grate the cauliflower into rice-sized pieces.
Once the cauliflower is riced, you just saute it in a fat of your choice (oil or butter) until it’s crisp-tender, seasoning however you please. Today’s recipe uses salt, pepper, garlic powder, and onion powder. Pretty basic.
I like to season my cauliflower rice with salt, pepper, garlic powder, and onion powder. You can use any seasonings and any amount that you want. Remember, some cauliflowers are huge and some are tiny, so use your best judgment when seasoning.
How to season cauliflower rice
I like to keep things basic: salt, pepper, garlic powder, and onion powder. Want to switch up the seasonings? Try one of my internationally inspired variations, like Indian-Spiced Cauliflower Rice or Spanish Cauliflower Rice! Or just consider them a starting point for experimenting with the flavors you like best.
How to store cauliflower rice
Cauliflower rice should be stored properly to maintain its freshness and texture. Otherwise it can get smelly and mushy and that’s no bueno. If you’re keeping it in the refrigerator, store it in an airtight container or sealed plastic bag and use it up within four days.
And yes, cauliflower rice can be frozen! To do this, spread the rice in a thin layer on a baking sheet and freeze for about an hour before transferring it to a freezer-safe container or bag—this prevents clumping. Frozen cauliflower rice will keep for up to three months and can be cooked straight from frozen without thawing. If the rice has already been cooked, let it cool completely before storing.
How to reheat cauliflower rice
There are a few easy ways to reheat cauliflower rice, depending on your preferences and how it was originally cooked.
If it’s raw and frozen, you don’t need to thaw it first—simply add it straight to a skillet over medium heat with a little oil or butter. Sauté for about 5 to 7 minutes, stirring occasionally, until it’s hot and tender.
If the cauliflower rice is already cooked and refrigerated, you can reheat it in the microwave for about 1 to 2 minutes, stirring halfway through.
Alternatively, you can warm it in a skillet over medium heat for 3 to 5 minutes, adding a splash of water or broth if it seems dry. Avoid overcooking, as cauliflower rice can become mushy if heated too long.
Best cauliflower rice FAQs
Is cauliflower rice good for you?
Yes! If you’re on a low-carb diet it’s pretty ideal. It’s lower in calories than regular rice, and it’s full of vitamins (A and C) and minerals (calcium and potassium). It’s also high in fiber which is great for your digestive system. Basically, anytime I’m making a weeknight curry or stir fry I make some cauliflower rice, and I genuinely enjoy it. It may not be regular rice but it is delicious!
Does riced cauliflower need to be cooked?
Nope, you can eat riced cauliflower raw, just like you can eat cauliflower florets raw on a veggie tray. But I prefer it cooked. Sautéing it with butter or oil and some seasonings takes it from a heap o’ raw cauliflower to a legitimately tasty side.
How do you make cauliflower rice without being mushy?
Mushy cauliflower rice is edible, but not really fun to eat. Here’s how to get perfect texture cauliflower rice every time:
1. Don’t cook it too long. Note that I say 5-10 minutes in my recipe. Since cauliflower rice is perfectly safe to eat even before you cook it, I recommend tasting it when you think you’re almost done. 2. Don’t boil or simmer it. Regular rice gets cooked in water; cauliflower rice does NOT. You’ll see in this recipe that we’re just cooking it in a little butter or oil. Isn’t that just sautéing a vegetable? Yes, yes it is. See? So easy! 3. Don’t make it ahead of time. I really don’t recommend using cauliflower rice for meal prep, at least not more than a day or two in advance. Cauliflower rice will get mushier in the fridge. Again, still edible, but we’re going for tender and tasty here.
Which is healthier: cauliflower rice or brown rice?
This is a tricky question because it depends on your goals. The short answer? They’re both good for you. Brown rice is higher in carbohydrates and calories than cauliflower, and cauliflower is higher in protein. Right there, you’re going to see that many people (including me) would often rather choose cauliflower rice. However, whole grains, like brown rice, are really good for you and have been shown to prevent disease. Cauliflower and brown rice both have fiber and important vitamins and minerals. My family and I eat both!
If you have never tried making cauliflower rice before, I encourage you to give it a try! It’s a much healthier option than rice on a random weeknight. Like I said, my kids eat it, so we probably have it at least once a week. I rarely do a grocery store strip these days without grabbing a cauliflower. It’s a staple! Let me know what you think when you try it!
(I just hit publish on this post and re-read it for typos. I’m leaving the “grocery store strip” because I mean come on, how exciting would THAT be??)
Does cauliflower rice taste just like rice? Of course not! Don’t be silly. But I promise it IS delicious, and is a great low-carb substitute for any recipe you want to serve “over rice” when you are trying to cut calories. I will show you how to make cauliflower rice, it’s actually super easy.
1largehead of cauliflower
4tablespoonsbutter OR olive oil, butter tastes better
1teaspoonsalt, or more to taste
1/4teaspoonpepper, or to taste
1teaspoongarlic powder
1/4teaspoononion powder
parsley, to garnish
Wash your head of cauliflower well.
Slice the cauliflower in half down the center, so that you are splitting the stem in half too (see photos). Split each half in half again, right down through the stem. Use your knife to slice at an angle to remove the stem entirely from each quarter.
Food processor instructions: Chop the cauliflower into 1 to 2 inch pieces. You don’t need to bother keeping the florets intact, you’re just going to pulverize them anyway.
Add about 1/3 of the chopped cauliflower to a food processor OR a blender (but use a food processor if you have it, it will chop more evenly). Pulse in 1 second intervals, until the cauliflower is chopped into pieces about the size of grains of rice. Don’t go too crazy. You don’t want to accidentally puree your cauliflower! If you are using a blender, you may need to use a spatula to scrape down the sides and pulse again. If the cauliflower gets pretty evenly riced, but there are still a couple big chunks, take the chunks out, chop them a bit smaller, and add it to the next batch.
Remove the cauliflower rice to a large bowl. Repeat with the remaining batches of chopped cauliflower. (If you add too much cauliflower to the machine at once, it will not rice evenly.)
How to rice cauliflower with a box grater: After removing the stem, grate the cauliflower using the biggest holes on your box grater. It will make a mess and you will get cauliflower bits on the floor. Embrace it! Grab the broom! If you don’t have a box grater, you could also just use a knife to chop up the cauliflower into rice-sized pieces.
Once all of your cauliflower has been riced, heat a large skillet over medium heat. Add 4 tablespoons of butter. You can use oil if you like; I prefer the taste of butter. If you are watching your calories, you could definitely get away with adding less oil or butter, even down to 1-2 tablespoons. But, um, butter is delicious and I like to be able to taste it.
Once the butter is melted and bubbly, add the cauliflower rice.
Season with 1 teaspoon salt, 1/4 teaspoon pepper, 1 teaspoon garlic powder, and 1/4 teaspoon onion powder. You can use any seasonings and any amount that you want. Remember, some cauliflowers are huge and some are tiny, so use your best judgment when seasoning.
Sauté for about 5-10 minutes, stirring often with a wooden spoon. How long you cook it really depends on how much cauliflower you have. Taste it; the “grains” should be crisp-tender, just like any sautéed vegetable. If you cook it too long, it will get mushy.
Remove from heat and serve immediately! See above the recipe for lots of ideas for what to serve this with.
How to store cauliflower rice
Cauliflower rice should be stored properly to maintain its freshness and texture otherwise it can get smelly and mushy and that´s no bueno. If you’re keeping it in the refrigerator, store it in an airtight container or sealed plastic bag and use it within four days. Be sure to pat it dry first, as excess moisture can cause it to spoil more quickly.
And yes, cauliflower rice can be frozen. To do this, spread the rice in a thin layer on a baking sheet and freeze for about an hour before transferring it to a freezer-safe container or bag—this prevents clumping. Frozen cauliflower rice will keep for up to three months and can be cooked straight from frozen without thawing. If the rice has already been cooked, let it cool completely before storing.
How to reheat cauliflower rice
To reheat cauliflower rice, there are a few easy ways depending on your preference and how it was originally cooked. If it’s raw and frozen, you don’t need to thaw it first—simply add it straight to a skillet over medium heat with a little oil or butter. Sauté for about 5 to 7 minutes, stirring occasionally, until it’s hot and tender. If the cauliflower rice is already cooked and refrigerated, you can reheat it in the microwave for about 1 to 2 minutes, stirring halfway through to ensure even heating. Alternatively, you can warm it in a skillet over medium heat for 3 to 5 minutes, adding a splash of water or broth if it seems dry. Avoid overcooking, as cauliflower rice can become mushy if heated too long and no one wants that.
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