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How to Make Cauliflower Rice + 6 Tasty Recipes

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 at home.

What pairs well with cauliflower rice? My Shredded Chicken, Slow Cooker Rotisserie Chicken and Slow Cooker Pulled Pork are delicious. With a few extra spices or a flavorful sauce you could easily turn it into a tasty meal!

Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Learn how to make cauliflower rice at home.

Cauliflower Rice

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 its 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 its 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.

How to Make Cauliflower Rice

You can make, cook and enjoy homemade cauliflower rice in less than 30 minutes. Just follow these steps:

  • Remove the cauliflower florets from the head of cauliflower
  • Grate the cauliflower florets using either the grater attachment on your food processor or a box grater
  • Sauté 1/2 an onion with a little olive oil in a pan to add flavor to the cauliflower rice.
  • Add the grated cauliflower to the pan and sauté for 5-7 minutes
  • Season with salt and pepper and serve or add some of the tasty flavor enhancements mentioned below

Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Learn how to make cauliflower rice at home.

Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Learn how to make cauliflower rice at home.

Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Learn how to make cauliflower rice at home.

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.

How To Make Cauliflower Rice in a Vitamix

Did you know you can also make this in your Vitamix? Simply follow the instructions below.

  1. Cut the cauliflower into smaller pieces and place them in the Vitamix (No more than 2/3 full).
  2. Fill with water just until the cauliflower lifts above the blade.
  3. Pulse until desired consistency is reached, about 6-8 times.
  4. Pour the mixture through a sieve and pat the cauliflower dry.

Can you Freeze Cauliflower Rice?

Yes! Absolutely. Once you’ve riced the cauliflower, divide the raw cauliflower rice into Stasher Bags or my favorite Glasslock 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.

Watch How Easy it is to Make Cauliflower Rice

6 Tasty Cauliflower Rice Recipes

  • Cauliflower Fried Rice
  • Cauliflower Rice Tabbouleh
  • Asian Cauliflower Rice with Ginger Shrimp
  • Garlic Parsley Cauliflower Rice:  Follow the below recipe, then stir fry 3-4 cloves of minced garlic after sautéing the onions. Cook the cauliflower rice for 5-7 minutes and stir in freshly chopped parsley before serving.
  • Cilantro Lime Cauliflower Rice: Follow the below recipe, then stir fry 1-2 cloves of minced garlic after sautéing the onions. Cook the cauliflower rice for 5-7 minutes and stir in a handful of finely chopped fresh cilantro. Top it off with a squeeze of 1-2 limes over the rice.
  • Mexican Cauliflower Rice: Follow the below recipe, then stir fry 2 cloves of minced garlic after sautéing the onions. 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.

Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Learn how to make cauliflower rice at home.

Cauliflower rice is a wonderful low-carb, grain-free, paleo-friendly rice alternative. Learn how to make cauliflower rice at home.
5 from 10 votes

Cauliflower Rice

Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins
Servings: 4 servings
Author: Lisa Bryan
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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.


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


  • 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.
  • 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.
  • Heat the olive oil in a large pan and sauté the diced onion for a few minutes, until its translucent.
  • Add the cauliflower rice to the pan and sauté for another 5-7 minutes.
  • Season with salt and pepper and serve immediately.


Calories: 119.7kcal, Carbohydrates: 12.2g, Protein: 4.2g, Fat: 7.4g, Saturated Fat: 1.2g, Sodium: 63.9mg, Fiber: 4.5g, Sugar: 4.8g
Course: Side Dish
Cuisine: American
Keyword: cauliflower rice, cauliflower rice recipes, how to make cauliflower rice
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Tag @downshiftology and hashtag it #downshiftology.

Recipe originally posted October 2016, but updated to include new photos and information. 

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60 comments on “How to Make Cauliflower Rice + 6 Tasty Recipes”

  1. I am so glad to find your videos/ recipes 
    You make it look so easy and inspire others 
    Cauliflower rice turned out lovely 
    Thank you xox 

  2. Thanks for the video. I’m a visual learner and your video made it so easy for me to try this today. I made the lime and cilantro version w/onion and garlic. I added some cooked cilantro and lime marinated chicken breast strips to it for a complete meal. Fantastic!

  3. tossed some keffir lime leaves in at the end and covered the pan for a few minutes to steam off the heat. It really picked up that wonderful scent form the leaves and a decidedly Thai touch.

  4. I used the chop setting on my food processor and had to shake up the florets for them all to be properly grated, but it was FAST and I added a whole head of cauliflower (chopped) to olive oil, green onions, chopped garlic, and a pat of butter. Delicious. I won’t be making rice anytime soon

  5. Thisi is delicious!!

  6. Thanks so much for your easy instructions, your cauliflower rice sounds delicious and I feel I’m ready to try it now, my worst fears was that it would be mushy, your cooking time sounds perfectly right!

  7. We love this for a low carb option when we have already had a carb heavy day.

  8. This is such a great tutorial for making cauliflower rice. Love the flavoring ideas, and I’d go for the cilantro lime. That sounds fabulous!

  9. We eat regular rice all the time, I really need to switch things up and substitute with this cauliflower rice soon!

  10. What a fantastic recipe – so healthy and so light! It will definitely help me to include more vegetables in my weekly schedule. And I bet it will be great with some chicken, too!

  11. I was just looking at the grater attachment that came with my food processor the other day thinking, wonder if I’ll ever use this? I love cauliflower rice and have been paying a boatload for it frozen. I will definitely give this a try. Love these ideas! Thanks.

  12. This is an awesome recipe. I added mushrooms and garlic and it came out delicious. I made a good bit as I am using it for meal prep. Now to get my husband to try it. Thank you

  13. I was really nervous about making this for my family as they’re all pretty adverse to trying something new. But my husband was recently told he had diabetes so I thought it a good excuse to make them try it. It was Sooo good and easy to make !!! I didn’t feel to guilty about going back for seconds ? and I don’t think we will ever go back to rice !! ?

  14. Awesome.?

  15. Before freezing, I always wrap bundles and squeeze the extra liquid out. This helps especially when making a cauliflower salad.

  16. I’ve been wanting to try this for some time now but I think my brain has
    been wired toward rice for too many years to accept Cauliflower for rice. However, I’ve been put on a Low-carb diet and decided that I may as well give it a try. Thanks to your simple instructions, and yummy taste suggestions, I’m now hooked. Can’t imagine why bland rice has been such a staple in my diet for so many years when I could have been enjoying tasty, flavorful cauliflower. Also appreciate the tip on freezing now that caulis are so cheap at the moment.

  17. 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

  18. 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.

  19. 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.

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

  23. 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

  24. 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!

  25. 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! ;)

  26. 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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  29. 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

  30. 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!