How to Make Cauliflower Rice

Cauliflower is a veggie with a very mild flavor and it lends itself well to many dishes.  With no special tools needed, it’s really easy to make cauliflower rice for a healthy and delicious rice substitution!  This can be prepped ahead of time and refrigerated or frozen so it’s ready when you are!

While we’ve all had cauliflower covered in cheese or cauliflower soup, did you know that it can be an amazing stand-in for rice in many recipes?

Ricing cauliflower is easy to do and doesn’t require any special tools.  You can use either a food processor or a hand grater with equally delicious results!  I personally prefer to use a hand grater with larger holes for a bit of a larger “grain”.

Riced cauliflower keeps well in the fridge or freezer so I often rice a couple of heads of cauliflower to enjoy throughout the week, add to soups or use in recipes like cabbage roll casserole or stuffed peppers!

What is Cauliflower Rice?

While cauliflower rice isn’t exactly rice, it is fresh cauliflower prepared in a way that it takes on the texture of grains of rice.  It can be used raw in salads or cooked and added to any dish that uses rice.

Why Use Riced Cauliflower?

First off, cauliflower rice is actually really delicious!!

Regardless of what your eating plans or goals are, we all know getting more veggies is a good idea!  This is perfect to add to any dish that already contains rice either as a partial or complete substitute.  The kids will be getting their veggies and never even know it’s in there!

I personally use riced cauliflower in place of white rice to cut calories and carbs while still keeping a similar texture in my dish.  1 cup of cooked white rice contains about 205 calories and 45g carbohydrates whereas 1 cup of riced cauliflower contains only about 27 calories and 5 grams of carbohydrates.  Cauliflower rice is Weight Watchers friendly, paleo and 21 day fix approved.  And it’s DELICIOUS!!

Items You’ll Need For This Recipe

* Hand Grater or Food Processor * Non-Stick Pan * Olive Oil *

5 from 2 votes

Review Recipe

CAULIFLOWER RICE

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings 6

Author Holly Nilsson

Course Side Dish

Cuisine American

Cauliflower is a veggie with a very mild flavor and it lends itself well to many dishes. With no special tools needed, it’s really easy to make cauliflower rice for a healthy and delicious rice substitution!

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Ingredients

• 1 large head cauliflower
• 1 tablespoon olive oil
• salt & pepper to taste

Instructions

• Rinse and shake cauliflower dry.
• Cut into quarters removing any outer leaves or tough stems.
• Coarsely grate cauliflower in a large bowl or pulse in a food processor in small batches until cauliflower is the size of grains of rice.
• Heat olive oil in a large non-stick pan and cook riced cauliflower about 5 minutes or just softened.

Recipe Notes

Cauliflower rice can be oven roasted on a foil covered pan at 425 degrees for 20-25 minutes or until slightly dried and fluffy. Stir once halfway through cooking.

Nutrition Information

Calories: 25, Fat: 2g, Sodium: 5mg, Potassium: 53mg, Vitamin C: 8.6mg, Calcium: 4mg, Iron: 0.1mg

Keyword cauliflower rice

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