Skip to Content

6 Ways to Make Cauliflower Rice

Have you ever eaten cauliflower rice? It’s a versatile and light side dish. Serve cauliflower rice instead of white or brown rice if you want lighter meals as the weather warms up. It has a similar texture, a nice savory flavor, and is made entirely of vegetables! I’ve been attempting to fill half of your plate with vegetables lately, so cauliflower rice is ideal.

Cauliflower rice is an art form that was probably not prepared properly if you haven’t enjoyed it before. We’ve grown to enjoy experimenting with cauliflower because it’s a versatile vegetable. Making “rice” out of this cruciferous vegetable is one of my favorite things to do with it.

Because rice can make dishes feel heavy, replacing it with a vegetable instead of starch is a good idea. It’s also an excellent way to get more vegetable servings into your day.

We don’t claim to be the creators of cauliflower rice, but we sure do enjoy it! So, who deserves to be credited? Here’s a quick guide to making cauliflower rice. These straightforward methods result in perfectly fluffy, lightly seared cauliflower rice. You’ll also learn how to modify the recipe to suit a variety of meals. We’re off!

What is Cauliflower Rice?

Cauliflower rice is a low-carb, grain-free alternative to white rice made entirely of cauliflower. A quick chop in the food processor reduces a large head of cauliflower to grain-sized pieces, resulting in faux rice.

Cauliflower’s rigid structure makes it easy to chop into small pieces and ensures that they keep their grain-like shape when cooked.

Cauliflower Rice’s History

We don’t claim to be the inventors of cauliflower rice, but we sure enjoy it! So, who deserves the praise?

Cauliflower “couscous” is thought to have been invented in 1998 in California by a chef named Ben Ford. As far as we can tell, it’s the same thing, just called something else. The term “cauliflower rice” did not become popular on the internet until around 2012. But, since then, this nutrient-dense rice substitute has grown in popularity!

How to Make Cauliflower Rice?

In less than 30 minutes, you can prepare, cook, and eat homemade cauliflower rice. Follow the steps below:

Remove the cauliflower florets from the head of the cauliflower.

Grate the cauliflower florets with a food processor grater attachment or a box grater.

To flavor, the cauliflower rice, sauté 1/2 an onion in a pan with a little olive oil.

Sauté the grated cauliflower for 5-7 minutes in the pan.

Season with salt and pepper and serve, or add some tasty flavor enhancements below.

Extra Suggestions

You can use your food processor’s chopper attachment instead of the grater attachment, but I find that the cauliflower grains are much more consistent with the grater attachment.

The chopper attachment mushes the bottom florets but does not chop the florets higher up. If you don’t have a food processor, cut the cauliflower head in half (or quarters) and grate it with a box grater.

Make Cauliflower Rice in a Vitamix

Did you know you can make this in your Vitamix as well? Follow the steps outlined below.

  • Place the cauliflower in the Vitamix (no more than 2/3 full).
  • Just enough water to cover the cauliflower until it rises above the blade.
  • 6-8 times, pulse until desired consistency is reached.
  • Using a sieve, strain the mixture and pat the cauliflower dry.

Here are 6 Delicious Cauliflower Rice Recipes

1. Fried Cauliflower Rice

Cauliflower fried rice adds a healthy twist to a traditional Chinese stir-fried recipe. It’s made with cauliflower rice, vegetables, and eggs that have been tossed in sesame oil and tamari (or coconut aminos). For a quick and easy weeknight meal, try this low-carb recipe favorite!

When You start craving Asian flavors, You can always turn to Chinese fried rice. However, it can sometimes be carb-heavy, and takeout versions may contain unhealthy additives. So homemade cauliflower fried rice is a simple solution.

This recipe is super simple to make, doubles the number of vegetables, and has all the right flavors.

Cauliflower Rice in two Ways

To begin, we must first prepare the cauliflower rice. I’ve included two methods for riced cauliflower below. But if you want to see how I make it, check out my cauliflower rice post.

Apply a Food Processor

Remove the cauliflower florets from the cauliflower head.

Grate the cauliflower florets with a box grater or the grater attachment on your food processor.

Apply a Vitamix

Place the cauliflower in the Vitamix (no more than 2/3 full).

Just enough water to cover the cauliflower until it rises above the blade.

6-8 times, pulse until desired consistency is reached.

Using a sieve, strain the mixture and pat it dry.

How to Make Fried Cauliflower Rice?

The rest of this recipe comes together quickly once you’ve made the cauliflower rice. Sauté everything in a large wok or skillet until done. However, here’s how you’ll incorporate each ingredient:

Cook the garlic, ginger, onions, and carrots in a skillet. First, warm the sesame oil in a large wok or skillet over medium heat. Sauté the garlic and ginger for 20 seconds before adding the onions, carrots, and white parts of the scallions and cooking for 3 minutes.

Cook for another 2-3 minutes after adding the cauliflower rice and peas to the wok. (Don’t overcook because cauliflower rice tastes better al dente than mushy.)

Incorporate the eggs. Make a well in the center of the cauliflower rice and crack the eggs into it. Stir and scramble the eggs with a spatula. Stir everything together once the eggs are done.

Stir in the tamari and the green parts of the scallions. Serve right away.

2. Rice Tabbouleh with Cauliflower

Cauliflower rice tabbouleh is a delicious variation of traditional tabbouleh that replaces bulgur with cauliflower rice. It’s a nutrient-dense, gluten-free, paleo, light, and healthy salad with a lemon herb flavor.

A Different Take on Tabbouleh 

If you’ve ever eaten at a Lebanese restaurant, you’ve probably had some delicious tabbouleh. And if you haven’t heard of tabbouleh, you might be wondering what it is. Simply put, it’s a lemony herb salad, and lots (and lots) of fresh parsley and lemon juice take center stage.

After hummus, tabbouleh is probably one of the most well-known and popular dishes from the Levant/Eastern Mediterranean region.

Cauliflower Rice Tabbouleh

As you might expect, tabbouleh is traditionally made with bulgur, which contains gluten. So, instead of bulgur, we’re using cauliflower rice, my favorite grain-free substitute. Regarding sneaking more veggies into a meal, cauliflower rice ranks right up there with zucchini noodles and is incredibly adaptable.

I’ve previously demonstrated how to make cauliflower rice. On the other hand, this recipe keeps things simple because we’re not even cooking the cauliflower rice this time. Yes, we’re keeping things as they are. You could even use store-bought cauliflower rice to make life even easier. Then it’s just a matter of combining everything.

In Cauliflower Tabbouleh, Use the Freshest Herbs

Given the importance of parsley in this recipe, it should go without saying that you should use the freshest flat-leaf, organic parsley you can find. This recipe is like eating from your herb garden, so invest in high-quality ingredients. This also applies to tomatoes, cucumber, scallions, and mint.

3. Ginger Shrimp With Asian Cauliflower Rice (Gluten-Free, Paleo)

This Asian cauliflower rice recipe features ginger shrimp, avocados, parsley, and cilantro and is topped with a tamari, sake, and sesame oil sauce.

Before I was diagnosed with celiac, the traditional version of this Asian cauliflower rice recipe was one of my favorites. A flavorful fusion of soy sauce, brown rice, toasted sesame oil, sake, rice vinegar, ginger, and cilantro. It was incredible and out of this world.

But when I went gluten-free, soy sauce was one of the first things I had to give up. That meant getting creative with all of my Asian-inspired recipes. We were initially concerned that my alterations would alter the flavors of this dish, but boy, were we wrong. It’s still as delicious as the original, with that delicious umami flavor.

Today, we enjoy tamari, but if you’re soy-free, coconut aminos can easily replace the tamari. Of course, you can use white or brown rice, but we substituted cauliflower rice for a less starchy meal – and it’s delicious.

Now, we are presenting a recipe, and from that, you will make the other three recipes, Don’t know how? Just have a look.

Cauliflower Rice


  • One head of cauliflower washed
  • 1/2 yellow onion, diced
  • 2 tbsp olive oil
  • salt and pepper, to taste


  • Cut the cauliflower head in half and remove all florets with a knife. Some of the larger florets should be cut into smaller pieces to fit through the chute of your food processor.
  • Start feeding the cauliflower florets through the top of your food processor with the grater adapter. Depending on size, you may need to empty your food processor halfway through.
  • In a large pan, heat the olive oil and sauté the diced onion for a few minutes until translucent.
  • Sauté the cauliflower rice for another 5-7 minutes in the pan.
  • Serve immediately after seasoning with salt and pepper.

4. Garlic Parsley Cauliflower Rice: Prepare as directed above, but after sautéing the onions, stir in 3-4 cloves of minced garlic. Cook the cauliflower rice for 5-7 minutes before adding the freshly chopped parsley.

5. Cilantro Lime Cauliflower Rice: Prepare as directed above, but after sautéing the onions, stir in 1-2 cloves of minced garlic. Cook for 5-7 minutes, then stir in a handful of finely chopped fresh cilantro. Finish by squeezing 1-2 limes over the rice.

6. Mexican Cauliflower Rice: Prepare as directed above, but after sautéing the onions, stir in 2 cloves of minced garlic. Cook for 5 minutes, then add two tomatoes (finely diced), two tablespoons tomato paste, one jalapeno pepper (seeded and finely diced), 1/2 teaspoon cumin, one lime juice, and finely chopped fresh cilantro. Stir everything together for a few minutes before serving.

Cauliflower Rice in Other Recipes

Try these suggestions to eat more cauliflower rice.

Bake it in casserole dishes

we can use cauliflower rice in any recipe that calls for white or brown rice, including casseroles! You can reduce carbohydrate intake by substituting cauliflower for rice while increasing antioxidants, vitamins, and minerals.

We enjoy combining it with broccoli, chopped chicken breast, and a variety of light cheeses to make a baked dish.

Replace rice with it in a burrito or sandwich wrap.

Cauliflower rice provides rice’s texture and mild flavor while being lower in calories. It also goes well with almost everything.

Make a burrito or a chicken wrap with it. What a unique take on a classic lunchtime dish!

Pizza with Cauliflower Crust

This is an excellent example! The cauliflower pizza crust is one of the best healthy-eating hacks out there, and it’s a lot easier than it sounds. In a food processor, pulse the cauliflower rice until it resembles coarse crumbs. Then nuke it and squeeze out as much moisture as you can. Mix in the egg whites, light cheese, and seasonings; shape into a crust and bake until golden. Voila! You now have the ideal vessel for all of your favorite pizza toppings.

The list of ingredients is endless: sauce, part-skim mozzarella, fresh basil, turkey pepperoni, and so on. That is one of several low-carb pizza alternatives.

Combine it with slow-cooked soup

What about a nice chicken and rice soup instead of traditional chicken noodle soup? Cauliflower rice perfectly complements a slow-cooked soup, adding it in the last 20 minutes or so of cooking time. We love healthy slow-cooker recipes because they are so simple.

How Can it be Frozen?

Yes! Absolutely. Once the cauliflower has been riced, divide it into Stasher Bags or my favorite Glasslock Storage Containers. It will keep for up to 6 months. When you’re ready to eat it, toss it frozen into a sauté pan as directed below and cook for a few minutes longer.

What Happens if you don’t have access to a Food Processor?

It’s no problem! Alternatively, you can use a blender and follow the same steps.

A cheese grater works magically by shredding large sections of the head over the holes. Finally, a good old-fashioned chef’s knife can quickly chop the florets—it takes a little longer, but the results are still good.

What is the Taste of Cauliflower Rice?

When heated, the cauliflower’s slightly bitter and cabbage-like aromas fade, allowing mild nutty flavors to shine through. Its neutral undertones make it adaptable, and it’s simple to change the flavor by adding different seasonings.

Cauliflower Rice Storage and Freezing

We can keep raw cauliflower rice for up to 10 days in an airtight container. It’s time to make a new batch if it starts to look grey or smells overly sulfurous.

Cauliflower rice can be cooked ahead of time and stored for up to 7 days, making it ideal for meal prep.

Cauliflower rice can be frozen in the same way that regular rice can. I like to put 1 or 2 cup-size portions in a resealable plastic bag. Place the rice bag on the counter and press down to evenly distribute the pieces while removing as much air as possible. Seal the bag and place it flat in the freezer.

We can store cauliflower rice in the freezer for up to 30 days. Defrost for at least 10 to 15 minutes at room temperature before using, and drain any excess moisture before cooking.


Cauliflower rice is an excellent low-carb, grain-free, paleo-friendly rice substitute. It’s also a clever way to sneak more vegetables into your diet. Follow the recipes above to see how simple it is to prepare at home. Using these recipes, you can make a delicious meal for yourself or someone else.