How to make Cauliflower Rice in 5 ways (keto, low-carb)
Cauliflower rice is a versatile and keto-friendly rice alternative, perfect for various low-carb dishes like sushi, pizza crust, and bowls, and a perfect side dish for an entire family. Learn how to make your own cauliflower rice in several different ways, cook it, and incorporate it into delicious cauliflower recipes.
Table of Contents
Cauliflower health benefits
Cauliflower, an exceptionally healthy cruciferous vegetable, offers a multitude of health benefits. It’s rich in vitamin C, low in calories but high in fiber for weight management, and has minimum grams of net carbs (3.2 g/100 g). Antioxidants like glucosinolates combat chronic diseases and inflammation. Cauliflower lowers blood pressure, improves cholesterol, and aids detoxification with sulfur compounds. Its vitamin K supports bone health, while its fiber aids gut health. Versatile and low-carb, cauliflower is a low-carb diet and keto diet staple.
Why you will love this!
I hope you find my instructions helpful, and that cauliflower rice becomes one of your favorite ways to enjoy this incredible vegetable. It offers:
- Several cooking methods
- Versatility in use
- A healthy, gluten-free, and low-calorie option
- It is a great side dish for a low-carb dinner that the whole family will love
- Easy recipe, ready in minutes
- A way to increase your vegetable intake effortlessly
Cauliflower Rice: step-by-step instructions
Rinse and dry
First, rinse a cauliflower head under cold water and pat it dry with a kitchen towel/paper towel.
Cut the cauliflower into florets
Then, remove all the leaves and the stem. Cut the cauliflower in half and remove the inner stem.
Next, select one of the techniques listed below to make fresh cauliflower rice.
How to make cauliflower rice in 5 ways
1. Food processor with S-blade
Cut the fresh head of cauliflower into small florets. Place these florets into a food processor with an S-blade and pulse until they reach the desired rice-like consistency. Avoid overcrowding the bowl; it’s better to work in small batches to achieve the right texture, which should resemble couscous or quinoa.
2. Food processor with grater disk
This method is one of the best ways to make cauliflower rice. Start by cutting the cauliflower into small florets. Then, place these florets into a food processor with a grater attachment installed. Push them into the tube in small batches while the motor is running to achieve the desired rice-like texture.
3. Grater box
Using a box grater is another option. Begin by cutting the cauliflower into large florets. Then, grate the cauliflower on the box grater using the side with the larger holes. This method may require some effort and might create a mess, but it is effective for making cauliflower rice.
4. Chop with a knife
Chopping the cauliflower with a knife is another viable method for preparing cauliflower rice. Simply take your time and finely chop the cauliflower until it achieves a rice consistency.
5. Use frozen cauliflower rice
Frozen cauliflower rice is a wonderful option to have and it requires the least amount of effort compared to other methods. You can always have it in the freezer without worrying about it going bad, and use it when you need to.
How to prepare frozen cauliflower rice?
Cooking frozen cauliflower rice is super convenient and easy, just follow these straightforward instructions to prepare it:
First, remove the bag with frozen pre-riced cauliflower from the freezer, and if you can feel any big frozen chunks, crush them through the package, using a meat mallet or just with your hands. After that, use one of the methods below.
SAUTE
To sauté: heat a frying pan over medium-high heat. When it’s hot, add a small amount of olive oil or ghee. Then, add the frozen rice and cook for 6-8 minutes, stirring occasionally to allow excess water to evaporate. Add your desired seasonings, mix everything together, and you’re ready to serve and enjoy!
STEAM
Steaming frozen rice is a breeze, just choose one of the methods below for this.
- In a steamer basket on the stove: begin by setting up a steamer basket inside a pot filled with a little bit of water. Once the water boils, add the frozen cauliflower rice in a steamer basket, no need to thaw. Steam for 5-7 minutes until it’s tender.
- In a microwave: place frozen rice in a microwave-safe bowl and cover with a microwave-safe plate. Microwave on high for 5-7 minutes. Drain excess water.
How to cook cauliflower rice?
Saute on the stove
Start by heating a skillet over medium-high heat. Add a small amount of cooking oil or butter of your choice to the hot skillet. Then, add the cauliflower rice directly into the skillet. Continuously stir the rice as it cooks, which should take about 5-8 minutes until it’s heated through and reaches your preferred level of doneness.
Feel free to season it with your favorite spices (garlic powder, black pepper, paprika, Italian seasoning), and herbs during the sautéing process to enhance its flavor. Once it’s ready, remove it from the skillet, garnish, and serve while it’s hot.
Optional add-ins:
- For extra flavor, consider adding soy sauce or coconut aminos to the rice towards the end of the cooking process.
- Enhance the flavor by sautéing minced garlic or diced onions before adding the rice.
Garnish with:
- green onions/scallions
- fresh herbs: dill/parsley/basil
Steam
Steam is probably the best way to prepare cauliflower rice if you don’t want any other flavors in the dish and want to use it in the other recipes next, for instance, in this keto sushi recipe.
- In a microwave: place rice in a microwave-safe bowl and cover with a plate. Microwave on high heat for about 5 minutes. Carefully remove from the microwave and open the plate, be very careful as steam is under the plate, use a towel or kitchen gloves.
2. In an oven: spread rice evenly on a lined with parchment/silicone mat baking sheet and cover with foil, bake for 15-20 minutes at 210 degrees C/410 F.
3. ON THE STOVE:
- 3.1 In a skillet: place cauli rice in a preheated skillet and cover with a lid, cook, stirring occasionally for about 5-7 minutes or until tender.
- 3.2 In a steamer basket: Place a steamer basket inside a large pot. Add a little bit of water to the pot, making sure the water level is below the steamer basket. Bring the water to a boil, place the cauliflower rice into the steamer basket, and cover it with a lid. Steam the rice for about 5-7 minutes, or until it’s tender and reaches your desired level of doneness.
Roast in the oven
Preheat the oven to 220 degrees C/425 F. In a bowl combine cauliflower rice, salt, olive oil or butter/ghee, and your favorite seasonings, mix until combined. Then spread rice evenly in a single layer on a lined with parchment/silicone mat sheet pan and roast for 15-20 minutes until golden brown. Stir once or twice for even roasting.
How to use cauliflower rice? 15 keto recipes
There are a lot of ways you can use cauliflower rice, here are some of my favorite recipes for you to try:
- Keto sushi with cream cheese
- Sushi bowl
- Stuffed peppers
- Chicken plov (pilaf)
- Chicken burrito bowl
- Cauliflower pizza crust
- Mushroom risotto
- Coconut curry with shrimp
- Cauliflower fried rice
- Keto chicken soup
- Cauliflower hash browns
- Easy cheesy cauliflower rice recipe
- Mexican cauliflower rice
- Spanish cauliflower rice
- Keto meal prep recipe with steak and cauliflower rice
How to replace regular rice with cauliflower rice in recipes?
You can directly substitute regular white rice for cauliflower rice in many recipes such as stir fry, traditional fried rice, or grain bowls.
However, it’s essential to adjust the cooking time and moisture content in some recipes. Cauliflower rice cooks much faster than regular rice, typically requiring only 5-7 minutes.
Additionally, riced cauliflower can release moisture during cooking, so you may need to modify the amount of liquid in your recipe. For instance, consider reducing the quantity of broth, water or sauce to prevent your dish from becoming too watery.
FAQ
How to store cauliflower rice?
Raw: I don’t recommend storing raw cauliflower rice because it can develop a strong, unpleasant odor. However, if necessary, store it in a sealed container in the fridge for a day or two.
Cooked: Store it in an airtight container for up to 3-4 days.
How to freeze cauliflower rice?
Spread the cauliflower rice evenly in a single layer on a baking sheet. Place the baking sheet with the rice in the freezer. Allow it to freeze for a few hours until the rice becomes solid. Once frozen, remove the baking sheet from the freezer. Gently break apart any clumps, if needed. Transfer the frozen rice into an airtight container or a freezer-safe plastic bag with a label and date. Place it in the freezer, and store it for up to 3-6 months.
Cauliflower: nutritional value
Total carbohydrate 5.3g
Dietary fiber 2.5 g
Total sugars 2.4 g
Net carbs 3.2 g
Total fat 0.1 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 30 mg
Potassium 303 mg
Calcium 22 mg
Disclaimer: The nutritional value provided is based on general information and should not be considered as a substitute for professional dietary advice or medical guidance. The values are derived from reputable sources, such as food databases or nutritional labels, but there may be variations in nutrient content depending on factors such as brand, preparation methods, and serving sizes.
Try these keto recipes next:
How to make cauliflower rice
Cauliflower rice is a versatile and keto-friendly rice alternative, perfect for various low-carb dishes like sushi, pizza crust, and bowls. Learn how to make cauliflower rice in five ways, cook it, and incorporate it into delicious keto recipes.
Ingredients
- Cauliflower
- Olive oil/ ghee/coconut butter (optional)
- Minced garlic (optional)
Instructions
Rinse a cauliflower under cold water and pat it dry with a paper towel. Then, remove all the leaves and the stem. Cut the cauliflower in half and remove the inner stem. Next, select one of the techniques listed below to make cauliflower rice.
Food processor with S-blade:
Cut the cauliflower into small florets. Place these florets into a food processor with an S-blade and pulse until they reach the desired rice-like consistency. Avoid overcrowding the bowl; it's better to work in small batches to achieve the right texture, which should resemble couscous or quinoa.
Food processor with a grater blade/disk.
This method is one of the best ways to make cauliflower rice. Start by cutting the cauliflower into small florets. Then, place these florets into a food processor with a grater disk installed. Push them into the tube in small batches while the motor is running to achieve the desired rice-like texture.
Box grater
Using a box grater is another option. Begin by cutting the cauliflower into large florets. Then, grate the cauliflower on the box grater using the side with the larger holes. This method may require some effort and might create a mess, but it is effective for making cauliflower rice.
Knife
Chopping the cauliflower with a knife is another viable method for preparing cauliflower rice. Simply take your time and finely chop the cauliflower with your hands until it achieves a rice-like consistency.
COOKING METHODS
SAUTE
To sauté cauliflower rice on the stove, start by heating a skillet over medium-high heat. Add a small amount of cooking oil or butter of your choice to the hot skillet. Then, introduce the cauliflower rice directly into the skillet, whether it's fresh or frozen. Continuously stir the rice as it cooks, which should take about 5-7 minutes until it's heated through and reaches your preferred texture.
Feel free to season it with your favorite spices, herbs, or seasoning during the sautéing process to enhance its flavor. Once it's ready, remove it from the skillet and serve immediately. This sautéed cauliflower rice is versatile and can be used as a great side dish or in various recipes.
STEAM
Steam is a wonderful option if you don’t want any other flavors in the dish and want to use it in the other recipes next, for instance, in the keto sushi recipe.
In a microwave: place cauliflower rice in a microwave-safe bowl and cover with a plate. Heat on high heat for about 5 minutes. Carefully remove from the microwave and open the plate, be very careful as steam is under the plate, use a towel or kitchen gloves.
In an oven: spread rice evenly on a lined with parchment/silicone mat baking sheet and cover with foil, bake for 15-20 minutes at 210 degrees C/410 F.
One the stove:
In a skillet: place cauliflower rice in a preheated skillet and cover with a lid, cook, stirring occasionally for about 7 minutes or until tender.
In a steamer basket: Place a steamer basket inside a large pot. Add a little bit of water to the pot, making sure the water level is below the steamer basket. Bring the water to a boil, place the cauliflower rice into the steamer basket. If using fresh cauliflower rice, cover it with a lid. If using frozen cauliflower rice, you can spread it out directly in the steamer basket. Steam the rice for about 5-7 minutes, or until it's tender and reaches your desired level of doneness.
ROAST
Preheat the oven to 220 degrees C/425 F. In a bowl combine cauliflower rice, salt, olive oil or butter/ghee and your favorite seasonings, mix until combined. Then spread rice evenly in a single layer on a lined with parchment/silicone mat baking sheet and roast for 15-20 minutes. Stir once or twice for even roasting.
Notes
Optional Add-Ins:
1. Enhance the flavor by sautéing minced garlic or diced onions before adding the cauliflower rice.
2. For extra flavor, consider adding soy sauce or coconut aminos to the rice towards the end of the cooking process.
Garnish with:
- Green onions or scallions
- Chopped dill, parsley, or basil
These optional additions and garnishes can elevate the taste of your sautéed cauliflower rice.