7 Ways to Make Cauliflower Rice

Updated on June 22nd, 2023

Why learn new ways to make cauliflower rice? Because it’s an easy, healthy cooking hack that brings more nutrition and less starch into your diet.

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

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:

1. Cut a cauliflower head into florets.
2. Grate the cauliflower florets in a food processor or with a box grater.
3. To flavor, the cauliflower rice, sauté 1/2 an onion in a pan with a little olive oil.
4. Sauté the grated cauliflower for 5-7 minutes in the pan.
5. Season with salt and pepper and serve, or add some tasty flavor enhancements below.

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.

7 ways to make cauliflower rice

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!

Here are the steps:

• Grate or chop fresh cauliflower.
• Mince garlic and fresh ginger, chop an onion, and grate a carrot.
• Heat 2 teaspoons of sesame oil in a skillet.
• Saute the ginger and garlic for 20 seconds. Then add onion and carrot. Cook for 2 to 3 more minutes.
• Add riced cauliflower. If you like frozen peas, you can add these in this step also. Cook for 2 to 3 minutes.
• Make a well in the center of the veggies and crack an egg into it. Stir and scramble the eggs with a spatula.
• Season with tamari and chopped green onions. Serve immediately.

2. Cauliflower rice tabbouleh

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.

Tabbouleh is a lemony herb salad. 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.

Try Downshiftology’s cauliflower rice tabbouleh, which contains cauliflower, cherry tomatoes, cucumbers, scallions, parsley, mint, lemon, and olive oil.

3. Cauliflower mushroom risotto

Don’t want to deal with the hassle of grating your own cauliflower? Try Real Balanced’s cauliflower risotto that uses frozen cauliflower rice plus fresh Portobello mushrooms, cream, Parmesan cheese, and fresh thyme.

4. Ginger wok-fried cauliflower rice with shrimp

This Asian cauliflower rice recipe features cauliflower, shrimp, scallions, ginger, olive oil, chili flakes, lime, garlic, and cilantro. It comes together in just minutes with a delicious tangy flavor.

5. Garlic parsley cauliflower rice

Saute minced garlic and chopped onion in a pan until soft. Add fresh cauliflower rice and cook for 5 to 7 minutes. Remove from heat and add fresh parsley.

6. Cilantro lime cauliflower rice

Saute minced garlic and chopped onion in a pan until soft. Add fresh cauliflower rice and cook for 5 to 7 minutes. Remove from heat and add fresh parsley and the juice of 2 limes.

7. Mexican cauliflower rice

Saute minced garlic and chopped onion in a pan until soft. Add fresh cauliflower rice, 2 tomatoes (finely diced), 2 tablespoons tomato paste, one jalapeno pepper (seeded and finely diced), 1/2 teaspoon cumin, the juice of one lime, 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.

Use cauliflower rice instead of pasta

Pair cauliflower rice as a side for your favorite saucy Italian dishes. One to try is creamy Tuscan chicken — a one-pan dish featuring sun-dried tomatoes, spinach, crispy chicken, and a delicious sauce.

Bake it in casserole dishes

You 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.

Try 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

The cauliflower pizza crust is one of the best healthy-eating hacks out there, and it’s a lot easier than it sounds.

Follow AllRecipes pizza crust recipe and you’ll be topping your healthy pizza in less than an hour.

Combine cauliflower rice 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. Just add it in the last 20 minutes or so of cooking time. Easy peezy.

Cauliflower rice FAQs

Cauliflower rice is easy and nutritious

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. And the best part is, cauliflower is easy to make in a few minutes.