Cauliflower rice is one of the easiest low-carb side dishes you’ll ever make. Use it as an alternative to regular rice in bowls, burritos, or stir-fry! Video.
By now, pretty much everyone knows about cauliflower rice, but I wanted to share a couple of fun, easy ways to cook it. If unfamiliar, cauliflower rice is cauliflower that has been grated into small, rice-sized pieces that mimic rice, making it a healthy low-carb substitution.
My favorite way to cook cauliflower rice is to roast it on a sheet pan in the oven, which results in deliciously crispy bits that give it an amazing texture. An easy, hands-off approach that allows you to walk away from the stove and get other things done.
The other way to cook cauliflower rice is to sauté it in a pan on the stove -super fast and easy, and you can season it how you like.
DELICIOUS! Wouldn't change a thing about the recipe. Will make this often instead of rice.
Why you’ll love this Cauliflower Rice!
It’s low-calorie and low-carb. One cup contains approximately 60 calories, 2 grams of fiber and 5 grams of carbs (compared to 200 calories in a cup of white rice) It’s keto, paleo, and gluten-free.
Easy and versatile! Sauté it in minutes on the stovetop, or roast it for a deeper, caramelized flavor.
So many ways to use it! Use in any dish where you would use regular rice – use in rice bowls, burritos, stir-fries, soups, etc.
What You’ll Need
- A whole head of Cauliflower: Look for a bright white, blemish-free cauliflower head with its leaves and florets packed tightly. Or sub florets.
- Olive oil, salt, and black pepper: The base seasoning is simple, but you can get creative as you wish!
- Garlic cloves and shallots: Optional, but add a nice aromatic punch. Feel free to substitute garlic powder.
- Lemon zest: Adds a burst of vibrant, citrusy flavor that really elevates.
- Fresh parsley: Garnish with chopped parsley or other fresh herbs, like basil, cilantro, dill, or thyme.
Flavor Variations
- Mexican: Combine with lime zest, cilantro, chili powder, and cumin or coriander.
- Spanish: Add smoked paprika and oregano.
- Italian: Toss with garlic and basil
- Indian: Add curry powder or garam masala
- Asian: Toss with garlic and ginger, then add a small splash of soy sauce and sriracha, sesame oil, or Szechuan sauce at the end.
How to Make Cauliflower Rice
1. Prep the cauliflower. Trim the cauliflower and cut into 4-8 large chunks. Create cauliflower “rice” by either grating the cauliflower with a box grater or shredding the cauliflower florets in a food processor.
Tip: You can also use the grater blade attachment on the food processor if you prefer the shredded texture versus crumbled.
2. Reduce moisture. Place the grated cauliflower in a bowl lined with a paper towel. Cover with another paper towel and squeeze out some of the water.
3. Cook the cauliflower. There are two ways to cook cauliflower rice: roast on a sheet pan in the oven or sauté on the stovetop.
How to Roast Cauliflower Rice
I love how crispy the cauliflower rice gets this way, but it does take a little more time.
- Preheat the oven to 425F.
- Season. Spread the uncooked cauliflower rice out onto a parchment-lined sheet pan and drizzle with olive oil. Sprinkle lemon zest, minced garlic, salt, and black pepper over the top.
- Roast. Roast until lightly browned and tender, about 25 minutes, tossing halfway through.
- Garnish. Garnish with fresh herbs like parsley, thyme, cilantro, or basil.
How to Sauté Cauliflower Rice
- Prep and season. Sauté cauliflower rice in a skillet with a little olive oil. Season with salt and pepper.
- Cover and steam. Cover the pan with a lid to allow the cauliflower to steam and cook through.
- Sauté. Sauté and stir until slightly golden. Add fresh garlic, onion, spices, lemon zest or lemon juice, or herbs, as desired!
Chef’s Tips
- Don’t over-process the cauliflower. Whether you’re using a box grater or food processor, pulse just until rice-sized pieces form. Over-processing will turn the cauliflower mushy and watery instead of fluffy.
- Dry cauliflower yields a better texture. Take a moment to squeeze out excess moisture. Make sure your cauliflower is completely dry before roasting and sautéing to prevent steaming.
- How to choose between roasting or sautéing: Roast for deeper flavor and sauté if you’re short on time. Roasting creates caramelized, crispy bits, while sautéing is faster and softer.
- Spread the cauliflower out when roasting. For crispy edges, make sure the cauliflower rice is in an even layer on the sheet pan. Crowding causes steaming instead of browning.
- Season after cooking if needed. Cauliflower absorbs salt differently depending on moisture. Taste at the end and adjust seasoning for the best balance.
Ways to Use Cauliflower Rice
Serve cauliflower rice like you would rice or other grains! Serve as a low-carb alternative to rice under curries, stir-fries, Buddha bowls, or saucy proteins.
- Butter Tofu
- Sweet Potato Hash
- Indian Vegetable Curry
- Korean Bulgogi
- Mediterranean Chickpea Bowls
- Sticky Gochujang Salmon Bowls
- Spicy Jerk Tofu Bowls
- Celery Stir Fry
- Sticky Glazed Tofu Bowl
- Kung Pao Chicken
How to Store Cauliflower Rice
- Refrigerator: Store in an airtight container in the refrigerator for up to 4 days.
- Reheating: Reheat in a skillet or oven to avoid sogginess.
- Freezer: Spread cooked cauliflower rice out onto a baking sheet and freeze. Once frozen, store in airtight bags for up to 1 month. You can reheat it straight from the freezer.
FAQs
Cauliflower rice is simply a head of cauliflower, shredded or grated to mimic real rice. We mix it with olive oil, garlic, shallot, salt, and pepper for a simple seasoning and garnish with lemon zest and fresh herbs!
Yes! Cauliflower rice is low in calories and carbohydrates and high in fiber, nutrients, and antioxidants!
Don’t skip the second step! Place the grated or shredded cauliflower in a paper towel-lined colander to drain and gently pat dry to reduce excess moisture.
More Cauliflower Recipes You Might Like
Watch how to make it
⭐️ After you try this Cauliflower Rice recipe, remember to rate it in the comments below. Your review will help other readers, too! Sign up here to join our community and receive our latest recipes and weekly newsletter! xoxo Sylvia
How to make Cauliflower Rice
- Prep Time: 15
- Cook Time: 25
- Total Time: 40 minutes
- Yield: 3 cups 1x
- Category: low carb, side, vegan side dish, vegetable side
- Method: roasted, sautéed
- Cuisine: American
- Diet: Gluten-Free, Keto, Low-Carb
Description
How to make cauliflower rice! A healthy, low-carb alternative to rice, that is easy to make and tastes amazing. Use a box grater or food processor then either roast it or saute it on the stove top.
Ingredients
- 1 large cauliflower (or sub cauliflower florets)
- 1–2 tablespoons olive oil
- 2–3 garlic cloves (optional, or sub 1–2 teaspoons granulated garlic powder)
- 1 shallot, finely chopped (optional)
- salt and pepper to taste
- Optional- zest from one small lemon
- 1/8 cup fresh chopped parsley, chives or scallions (or sub other herbs)
Instructions
- Prep the cauliflower. Trim the leaves from the cauliflower, then cut it into smaller pieces. (If using a box grater, cut into quarters and see notes.) Working in batches, place the cauliflower pieces into a food processor and pulse until it is uniformly and coarsely ground.
- Pat Dry. Place in a large bowl, lined with paper towels. Pat the top with paper towels, squeezing out any excess water.
- To roast in the oven: preheat oven to 425 F. Remove the paper towels and place the cauliflower on a parchment-lined sheet pan. Drizzle with olive oil, a generous sprinkling of salt and pepper, chopped shallot, finely minced garlic and the zest of one lemon. Toss and spread out. Bake for 25-30 minutes, or until golden, giving it a good toss halfway through.
- To saute on the stove top: heat oil in a large skillet over medium heat. Add the shallot and saute until golden and fragrant. Add cauliflower, garlic, salt and pepper and saute for a few minutes until you begin to smell the garlic. Turn the heat down to low, cover, and let it steam for about 5-7 minutes, until tender. Uncover, continue stirring, and add lemon zest. Cook until it turns golden.
- Sprinkle with lemon zest and herbs right before serving.
Notes
Feel free to make other variations to go with your meals:
- Mexican – lime zest, cilantro, chili powder, cumin or coriander
- Spanish – add smoked paprika
- French – fresh thyme
- Italian – garlic and basil
- Indian – add curry powder
- Asian – garlic and ginger, a small splash of soy and srircha at the end ( or Szechuan Sauce)
Nutrition
- Serving Size: 1 cup
- Calories: 67
- Sugar: 2 g
- Sodium: 221.6 mg
- Fat: 4.9 g
- Saturated Fat: 0.8 g
- Carbohydrates: 5.4 g
- Fiber: 1.9 g
- Protein: 1.9 g
- Cholesterol: 0 mg
I usually sprinkle it with garlic, chili flakes, lemon zest and olive oil. Did I mention garlic?
Sounds yummy!
DELICIOUS! Wouldn’t change a thing about the recipe. Will make this often instead of rice.
Thanks Barbarba- so happy you like this!
It’s still unbelievable to me how creamy cauliflower can be. That stands out in this flavorful dish. My spouse couldn’t tell what it was. I sneaked it in under the chicken Provençal, also delicious!
So glad you enjoyed these dishes Kim!
I love every recipe of yours I’ve tried! Can I use pre-riced raw cauliflower instead of grating it myself?
Of course Deanna!
Like your cauliflower recipe with the several spice, herb variations. I never ate cauliflower before about 3 years ago and I am 60 years old this year. I am a diabetic and I adore cauliflower rice, now I can make it at home and not have buy store made!
Thank you so much x
This looks really good! Can it be made in advance and stored in the fridge? Or is it best served right away?
Yes, totally. I like it best served right away, but it will keep as well.
This was delicious! This is totally a go to now for me. So simple, healthy and tasty.
Awesome!Great to hear…thanks!
EXCELENTE IDEA Y MUY BIEN EXPLICADA, GRACIAS
I use cauliflower rice so much …it’s great to know how to make my own ! Love the flavor variations! Thanks Syl. xo
Tried it once at a friend’s recommend but now that you have shown how to do it I can now add it to different dishes throughout the week, thank you.
Would this recipe work with celery root (celeriac) as well? I have tried and failed (many many times) to love cauliflower… 🙂
Morgan! What an great question and idea! I bet it would if you could get the celery root finely grated or crumbled. Please let me know if you do try it, love the idea of it!