How to Make Cauliflower Rice

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You’re going to love this easy cauliflower rice recipe. It’s a great way to get more vegetables into your diet and it adds volume to dishes like stir fry and curry.

Cauliflower rice is one of the most versatile ingredients you can add to your low-carb diet, since it replaces regular rice in so many dishes. If you’ve been lamenting the absence of rice in your curry, you are going to love this rice.

Try these 9 Low Carb Stir Fry Recipes with this cauliflower rice for a filling meal.

How to Make Cauliflower Rice

You might be thinking that cauliflower has that pungent sulfur aroma that could easily permeate into the dish you want to serve it with and ruin your appetite, but you don’t have to worry about that. Once cooked, the cauliflower rice has much less odor.

The key to removing the odor is cooking, actually. At first, you’ll smell it as the rice begins to cook, but once it’s done cooking, the odor is nearly gone. Just don’t rice the cauliflower and then store it uncooked.

How to Make Cauliflower Rice

The first obstacle in making cauliflower rice is getting it into rice-sized bits. You can achieve this in a few different ways. My favorite is to use the food processor because it’s so quick and easy.

  1. Use a sharp knife – Cut the cauliflower florets into small pieces, then use a chef’s knife to rapidly crunch the cauliflower up into tiny bits.
  2. Use a cheese grater – You need a medium-sized grater for this. Again cut the cauliflower up into small pieces, then grate them through the medium grate.
  3. Use a food processor – This is the easiest method. You can just pop the florets into the processor and pulse a few times until the cauliflower resembles rice. Or you can use the grater attachment to grate the cauliflower into rice.
cauliflower rice

Secondly, you need to remove some of the water content from the cauliflower. Sometimes it’s enough just to transfer the rice onto a few paper towels and blot the water away.

However, I like to go a step further by adding some salt to the rice, then allowing it to sit on the paper towels to sweat for about 15 minutes. Just don’t overdo it on the salt! Then blot away the water and you’re good to go.

Cooking the Cauliflower

There are also three ways you can cook your rice. I use all of these methods, depending on what I’m using the rice for, but my preferred method is in the microwave.

  1. Sauté it in a large skillet over medium heat with some olive oil. Cover with a lid so the cauliflower steams as it cooks. It takes about 6 minutes to cook it this way.
  2. Cook it in the microwave. Put the rice in a covered microwave safe bowl (a glass baking dish with the lid is good). Microwave for 5 minutes, then remove and allow to cook.
  3. Steam it in a steamer basket on the stovetop. Add enough water to the pot so the steamer basket rests on top of it, but so the cauliflower isn’t touching it. Steam it for about 5-8 minutes, until tender.
cauliflower and broccoli

Here’s some more good news! You can cook broccoli in exactly the same way to make broccoli rice! I like to use broccoli rice as a side for steak, as a slightly different way to make beef and broccoli, but it has a ton of different uses, just like the cauliflower rice does.

The best part about cauliflower rice is that a serving (around 1 cup) contains just 5 net grams of carbs and 37 calories.

Serving Suggestions

Not quite sure yet what to use this cauliflower rice for? Why not try it in one of these dishes:

You can store cauliflower rice in the refrigerator for up to 5 days. It also freezes okay if you freeze it uncooked.

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cauliflower rice

Cauliflower Rice

This easy cauliflower rice is so versatile. You can use it as a replacement for regular rice in any dish.
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Course: Side Dish
Cuisine: American
Keyword: Cauliflower
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Servings: 4 servings
Calories: 36kcal
Author: Laura


  • 1 head cauliflower
  • salt to taste


  • Remove the leaves and stem from the cauliflower head. Cut the cauliflower into smaller florets. Place the floret in the food processor and pulse until it resembles rice.
  • Transfer the rice onto a paper towel or tea towel. Sprinkle with salt. Rest for 5 minutes. Blot to remove excess water.
  • Transfer rice to a microwave safe bowl with the lid on. Microwave on high for 5 minutes. When done, season the rice as you wish and serve.


Calories: 36kcal | Carbohydrates: 7g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 43mg | Potassium: 430mg | Fiber: 3g | Sugar: 3g | Vitamin C: 69mg | Calcium: 32mg | Iron: 1mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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How to Make Cauliflower Rice

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