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How to Make Cauliflower Rice

Cauliflower Rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. It’s also a sneaky way to get more veggies into your diet. Watch the recipe video below and see how easy it is to make cauliflower rice at home.

How to Make Cauliflower Rice // Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Watch the video to see just how simple and easy it is to make.

Cauliflower rice (lovingly called “cauli rice”) is a healthy, low-carb, grain-free, less starchy replacement for rice.

Now, I’m not necessarily a low-carb girl – I do eat white rice and other organic grains – but it’s always nice to get some extra veggies into your meals and switch things up.

Cauliflower, while sometimes not as popular as it’s cruciferous cousin broccoli, offers an array of health benefits. It’s high in antioxidants and vitamin C (providing 73% of your daily vitamin C needs in one cup!). It’s also a known cancer fighter, thanks to it’s well-studied anti-inflammatory properties.

But here’s what I love. Cauliflower rice (especially with the cauliflower rice recipes listed below) tastes delicious and is great for weekly meal prep. Make up a batch and add it to your meals for a veggie boost all week long.

Watch the video and learn how to make Cauliflower Rice:

And subscribe to my YouTube Channel for weekly cooking videos!

3 Tasty Ways to Jazz up This Cauliflower Rice Recipe

Garlic Parsley Cauliflower Rice

Make the recipe as listed below, but after the onions have finished sautéing, add 3-4 cloves of minced garlic to the pan and stir for a minute. Cook the cauliflower rice for 5-7 minutes, then stir in a handful of finely chopped fresh parsley before serving.

Cilantro Lime Cauliflower Rice

Make the recipe as listed below, but after the onions have finished sautéing, add 1-2 cloves of minced garlic to the pan and stir for a minute. When it’s done, stir in a handful of finely chopped fresh cilantro and squeeze 1-2 limes over the rice.

Mexican Cauliflower Rice

Make the recipe as listed below, but after the onions have finished sautéing, add 2 cloves of minced garlic to the pan and stir for a minute. Cook the cauliflower rice for 5 minutes, then add 2 tomatoes (finely diced), 2 tablespoons tomato paste, 1 jalapeno pepper (seeds removed and finely diced), 1/2 tsp cumin, juice from 1 lime, and finely chopped fresh cilantro. Stir it all together for a couple of minutes then serve.

How to Make Cauliflower Rice. It so easy to make this grain-free, paleo-friendly rice alternative. Watch the step-by-step tutorial video.

How to Make Cauliflower Rice. It so easy to make this grain-free, paleo-friendly rice alternative. Watch the step-by-step tutorial video.

How to Make Cauliflower Rice. It so easy to make this grain-free, paleo-friendly rice alternative. Watch the step-by-step tutorial video.

Tips for making cauliflower rice

You can use the chopper attachment on your food processor (the one you probably use most often) instead of the grater attachment, but I find that the cauliflower grains are much more consistent with the grater attachment. The chopper attachment tends to mush the florets on the bottom and not chop the florets higher up. If you don’t have a food processor, just slice your cauliflower head in half (or quarters) and use a box grater.

Don’t forget that you can also freeze cauliflower rice. Once you’ve riced the cauliflower, divide the raw cauliflower rice into Ziploc bags or other storage containers. It’ll stay good for up to 6 months. Then, when you’re ready to eat it, just toss the frozen cauliflower rice into a sauté pan as per the instructions below and cook a few additional minutes.

Once you’re savvy at making cauliflower rice, make sure to check out my other recipes for Cauliflower Fried Rice, Cauliflower Rice Tabbouleh and Asian Cauliflower Rice with Ginger Shrimp. You’d probably also love my Mashed Cauliflower with Garlic and Herbs.

For more gluten-free, healthy cooking videos don’t forget to subscribe to my YouTube channel.

Enjoy!

How to Make Cauliflower Rice // Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Watch the video to see just how simple and easy it is to make.

Did you make this recipe?

Cauliflower Rice

Cauliflower rice is a great grain-free rice alternative. It provides a healthy, veggie base for so many meal options and tastes delicious! Make sure to watch the recipe video above to see how I make it.

Ingredients

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

Directions

  1. Slice the cauliflower head in half and use a knife to remove all the florets. Cut some of the larger florets into smaller pieces so they’ll fit within the chute of your food processor.
  2. Insert the grater adapter into your food processor and start feeding the cauliflower florets through the top. Depending on the size of your food processor, you may have to empty it halfway through.
  3. Heat the olive oil in a large pan and sauté the diced onion for a few minutes, until it’s translucent.
  4. Add the cauliflower rice to the pan and sauté for another 5-7 minutes.
  5. Season with salt and pepper and serve immediately.

Lisa's Tips

You can make a large amount of cauliflower rice with your food processor and freeze raw for months in a Ziploc or sealed container. This would be similar to the frozen, pre-cut cauliflower rice that you buy in stores. Then, when you’d like to use the cauliflower rice in future recipes, it’s as simple as thawing and sautéing.

Nutrition Information

Yield: 4 servings, Serving Size: 1/4 of recipe

  • Amount Per Serving:
  • Calories: 119.7
  • Total Fat: 7.4g
  • Saturated Fat: 1.2g
  • Sodium: 63.9mg
  • Carbohydrates: 12.2g
  • Fiber: 4.5g
  • Sugar: 4.8g
  • Protein: 4.2g
All images and text ©Lisa Bryan for Downshiftology

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31 comments on “How to Make Cauliflower Rice”

  1. It looks so easy to do , I want to do this because so many of my friends are Vegan and gluten free , so the more natural the better , ta and bye for now , I will be looking you up again!
    Matt in the UK x

  2. Made this for dinner. The family LOVED it! Even those that are not fans of cauliflower. They all voted to keep this recipe. So easy with the food processor. I know there is nothing in it to keep the cail fresh or to keep it from sticking together as in the store bought cauli-rice.

  3. Thanks so much for the video of how easy it is to “rice” cauliflower! I just tried it and it worked great in my food processor. I have tried the packages, but this is so much fresher. I am looking forward to cooking.

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  5. I usually buy fresh cauliflower… today i bought Trader Joe”s cauliflower rice in the bag. I let you know how it comes out. LOVE your cutting board. Where can I get one!

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  8. I love this post! I’ve never actually made cauliflower rice, but I have wanted to! I can’t wait to try it!

  9. Loving this recipe after a heavy holiday meal. Can’t wait to try it this week! Bet this would be wonderful with baked chicken. – Jess

  10. Such beautiful cauliflower rice! I have been meaning to make this myself, but haven’t gotten to it yet. Definitely need to. Glad you didnt flood the basement!

  11. I really need to give cauliflower rice a try. Every time I see it, i think how good it looks and then completely forget to add cauliflower to my shopping list. I love all the extra tips in this post. I hadn’t heard a lot of them before! And glad your parent’s basement remains unflooded! ;)

  12. I have been procrastinating on cauliflower rice for ages now (for no apparent reason at all)! I love all the different flavour ideas you’ve given here, and GORGEOUS pictures btw! Thanks so much for the recipes!

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  16. Haha! Love the stream-of-conscious storytelling there! + I <3 cauliflower rice & thanks for the video. I'm in LOVE w/ your cutting board & fascinated by the gizmo under your large saucepan when you plate the rice. What are you using, dear Lisa? I must have those! xo

    • Thanks Suzi! Yeah, I’m in love with that walnut cutting board as well. It’s from John Boos & Co. And that gizmo thing is a portable induction stovetop…since I’m filming in the basement and not in a kitchen. ;) If you have a kitchen, you don’t need one of those. Unless you’re camping. With electricity. Haha. xo

      • I’ll certainly take both the cutting board & gizmo with me if I’m ever caught glamping! Thanks, Lisa! xo Suzi

  17. Thank goodness nothing bad happened during filming! I’m not a rice fan, but definitely LOVE LOVE LOVE cauliflower rice – so versatile, as you proved with your variations. Thanks for another great video/recipe!