Learn how to make cauliflower rice with this easy recipe! It's a yummy, low-carb substitute for regular rice in bowls, stir fries, burritos, and more.
Cauliflower rice! It’s seems like it’s everywhere and in everything, so I thought I would take a few minutes to “dive deep” on this phenomenon, especially because I keep using it, and now I can just link to this post in future recipes 🙂
So what is it? It’s simply cauliflower pulsed in a food processor until it forms into granules that are about the size of rice. Is it as good as rice? Not on its own, but it’s a great starting point health-wise and texture-wise. When it’s seasoned well and used in a recipe with other great flavors and textures going on, it IS delicious and you’ll feel great about getting more vegetables into your day!
How to Make Cauliflower Rice
Stores often sell “riced” cauliflower in bags, but I prefer to make it myself because you never know how fresh those things are! Plus, it’s SO easy to make… here’s how I do it:
- Cut the cauliflower into chunks, including the cores.
- Place into a food processor.
- Pulse until the cauliflower resembles the texture of rice. Work in batches, if necessary, and be careful not to over-process or it’ll get mushy. If you don’t have a food processor, you can grate the cauliflower with a box grater.
After your cauliflower is “riced,” you can use it plain in any recipe that calls for raw cauliflower rice. Follow the directions in that specific recipe.
If you plan to use it as a side dish without a recipe, or if you want to sub it for regular rice, I recommend lightly cooking and seasoning it to take off the raw, often bitter, bite. See specific instructions in the recipe below.
Cauliflower Rice Recipes
Here are some of my favorite recipes that use riced cauliflower, or would be delicious with cauliflower in place of the regular rice:
More Plant-Based Essentials
If you love this recipe, try making these plant-based essentials next:
For more vegan recipes, check out this post. Then, find more rice recipes here!
How to Make Cauliflower Rice
Prep Time: 7 minutes mins
Cook Time: 3 minutes mins
Total Time: 10 minutes mins
Serves 4
Learn how to make cauliflower rice with this easy recipe! It's excellent in healthy stir fries, burrito bowls, fried rice, and more.
Ingredients
For seasoned cauliflower rice:
- 1 teaspoon extra-virgin olive oil
- ½ cup chopped scallions
- Juice of ½ lime
- Sea salt and freshly ground black pepper
Instructions
Make sure your cauliflower is fully dry. Chop the cauliflower into large pieces. You can include the cores, but discard the leaves or save for another use. Place the cauliflower pieces in a food processor and pulse until it has the texture of rice. Work in batches if necessary and don’t over process or it will get mushy. Use in any recipe that calls specifically for riced cauliflower. Continue following that recipe’s instructions.
If you plan to serve your cauliflower as a side dish or use it in place of regular rice, I recommend lightly cooking it and seasoning it to take off the raw bite. In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.
FAQs
One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.
How to make cauliflower rice that isn t soggy? ›
One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.
Is cauliflower rice actually healthy? ›
Cauliflower is a cruciferous vegetable, the same family as broccoli, kale, brussels sprouts, and cabbage. Cruciferous vegetables are extremely healthy and since cauliflower rice is almost entirely made of cauliflower, it is definitely a great dish to add to your diet.
How do you hide the taste of cauliflower rice? ›
Stirring in fresh lime or lemon juice can add a new dimension to your cauliflower rice. Try adding lime juice and cilantro to make cilantro-lime rice, which works great as a base or a side. Drizzle on sauce. A spoonful of sauce such as chimichurri can mask any cauliflower-iness in the rice.
Why do you soak cauliflower? ›
Let it soak for 10 to 15 minutes to remove dirt, residue and bugs. Drain and rinse. If you're cutting the cauliflower into florets, turn the head upside-down and, holding the knife at a 45-degree angle, slice around the stem in a circular motion to remove the core from the center.
How do you reduce moisture in cauliflower rice? ›
The best way to deal with the liquid is to put the riced cauliflower in a covered microwave-safe dish, heat it thoroughly to get all the liquid out of it you can, then drain it. If you have to cook it on the stovetop, add as little water as possible and stir frequently to keep it from sticking to the pan.
How do you keep cauliflower from getting mushy? ›
The key to nonmushy cauliflower lies in how you cut it: Break apart the large head into smaller florets. Now take your knife, and starting at the stem end of the floret, slice about halfway down and snap apart.
Are there any negatives to eating cauliflower? ›
Andrews says the biggest pitfall with cauliflower is the possibility of digestive discomfort like bloating, gas or cramping, especially if you are sensitive to other cruciferous vegetables. Cauliflower can also cause issues in people with an allergy to cruciferous vegetables or those vulnerable to kidney stones.
Is cauliflower rice good for belly fat? ›
Cauliflower is an excellent option for weight loss as it is low in calories, around 27 and 5 grams of carbs for a single serving. You can substitute riced cauliflower for actual rice without sacrificing taste and nutrients.
Which is healthier, cauliflower rice or quinoa? ›
Brown rice actually has more selenium (good for heart health) and vitamin B3 (needed for the production of sex and stress hormones) than quinoa, but quinoa is still the healthier choice. Cauliflower rice is a grain-free, gluten-free and nutrient-dense way to replace the white rice on your plate.
In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.
Can you overcook cauliflower rice? ›
Overcooking It
That cauliflower rice might turn into cauliflower mush if you cook it way too long, whether in the microwave or on the stove top.
How to stop cauliflower rice from smelling? ›
You can minimize it by cooking it quickly, and not overcooking it. Cauliflower rice is chopped into very small pieces, and requires only minimal cooking. If I were trying to reduce the odor, I would saute it instead of boiling, to caramelize it and bring out some sweeter flavors.
What does adding lemon juice to cauliflower do? ›
The ingredients for the roasted cauliflower recipe are simple, but they offer plenty of flavors. Fresh-squeezed lemon juice gives it a brightness that will tantalize the taste buds.
What happens if you don't wash cauliflower? ›
The natural nooks and crevices in broccoli and cauliflower are the perfect hiding spots for dirt, germs, and even little bugs. Get your cruciferous veggies squeaky clean by filling a sink with cold water and then soaking them for a few minutes.
Why is my cauliflower rice mushy? ›
Make sure you pulse instead of running the food processor continuously or you might end up with cauliflower mush! If using a box grater: Cut your head of cauliflower into large chunks (not individual florets!) and use the medium sized holes on your grater to break the cauliflower down into rice.
How can I make my rice less soggy? ›
Reheating may dry out the rice enough to yield the texture you want. Drain and try the stovetop again. If your rice is just a little overcooked and isn't too starchy, try draining and rinsing the rice, then heat it on the stovetop to cook off some of the moisture. Get creative with a piece of bread.
Will cauliflower rice soak up liquid? ›
Unlike those starchy grains of rice, riced cauliflower doesn't soak up moisture or liquid in the same way. Top your dish with too much sauce or dressing and it will pool in the bottom of the dish.
Why is my cauliflower soggy? ›
First, take care not to overcrowd your pan; if the cauliflower is packed in rim-to-rim, the moisture will not be able to escape as the florets cook, which will result in soft steamed cauliflower instead of roasted.
