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.
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:
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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.
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.
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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 it’s translucent.
- Add the cauliflower rice to the pan and sauté for another 5-7 minutes.
- Season with salt and pepper and serve immediately.
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.
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
Did you make this recipe? I'd love to see!
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