• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Bowls Are The New Plates
  • Browse Recipes
  • By Diet ⌄
    • Dairy Free
    • Low Calorie
    • Low Carb
    • Vegan
    • Vegetarian
    • Whole 30
  • By Cuisine ⌄
    • American
    • Indian
    • Italian
    • Japanese
    • Mediterranean
    • Mexican
    • Middle Eastern
  • By Ingredient ⌄
    • Quinoa
    • Chicken
  • By Category ⌄
    • Quick & Easy
    • Blog Favorites
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » How To

    How To Make Cauliflower Rice

    Whitney Bond Posted Jan 27, 2022 This post may contain affiliate links.

    • Facebook
    • Twitter
    • Yummly
    Jump to Recipe
    raw cauliflower rice in bowl
    cauliflower rice in food processor
    cauliflower rice on cutting board next to box grater
    cauliflower rice on cutting board next to box grater and in food processor

    Cauliflower rice is a great low carb and keto alternative to white or brown rice. You can serve it as a side dish, or the base of a bowl. It's naturally gluten free and loaded with vitamins!

    It's easy to make it at home with a food processor, box grater, knife or blender. And you can cook it on the stove top in just 10 minutes, or for crispy cauliflower rice, I recommend roasting it in the oven!

    cauliflower rice in clear glass bowl

    Using cauliflower rice as the base of a bowl is a great way to make it even healthier and low carb! Sure, you can purchase riced cauliflower at the grocery store in the produce section or on the freezer aisle, but it's much more affordable to make it at home, and it's so easy!

    While using a food processor or high-powered blender is the easiest way to make it at home, if you don't have either of these appliances, no need to worry. A simple box grater or knife will also do the trick!

    Cauliflower rice freezes very well, so you can easily make a double batch and keep it on hand to serve as a side dish or the base of your favorite bowl!

    Jump to:
    • Ingredients you'll need
    • How to make it in a food processor
    • How to make it in a blender
    • How to make it using a box grater
    • How to make it using a knife
    • How to cook it on the stovetop
    • How to cook it in the oven
    • Frequently asked questions
    • What can I add to cauliflower rice
    • Ways to use it
    • Recipe
    head of cauliflower on cutting board

    Ingredients you'll need

    • Cauliflower - you'll need one head of cauliflower for this recipe, which should be approximately 4-5 pounds in weight.
    • Oil - either olive oil or avocado oil will work well.
    • Salt - I recommend sea salt or kosher salt for the best flavor and texture.

    Pro tip: You will need 1 tablespoon of oil for every 4-5 cups of rice. Four pounds of cauliflower should equal approximately 9-10 cups of cauliflower rice.

    collage of images showing how to make cauliflower rice in a food processor

    How to make it in a food processor

    To make your own cauliflower rice at home using a food processor, follow the four steps below.

    1. Remove the stems and leaves from a head of cauliflower.
    2. Chop the cauliflower into large pieces.
    3. Place the large chunks of cauliflower in a food processor.
    4. Pulse in the food processor for 15-20 seconds or until the cauliflower is the consistency of rice. Be sure not to pulse too long or the cauliflower will turn into mush.

    Pro tip: Before cooking the cauliflower, use paper towels to wring out the rice. This will remove any excess moisture and will help prevent your rice from getting soggy.

    How to make it in a blender

    Much like the food processor, making riced cauliflower in a blender is easy to do.

    1. Follow the first two steps listed above.
    2. Place the cauliflower florets in a high-powered blender.
    3. Pulse the blender until the cauliflower is the consistency of rice. Scrape down the sides as needed. Do not process too much or the cauliflower will turn to mush.
    collage of images showing how to make cauliflower rice with a box grater

    How to make it using a box grater

    To make riced cauliflower with a box grater, follow the four steps below.

    1. Remove the stems and leaves from a head of cauliflower.
    2. Cut the head of cauliflower in half.
    3. Carefully grate the large pieces of cauliflower, just as you would if you were grating cheese. Watch your fingers and knuckles though, as the cauliflower pieces get smaller, you don't want to grate your fingers!
    4. As the box grater fills up, remove the cauliflower rice, set it aside and continue to grate the remaining cauliflower.

    How to make it using a knife

    Making riced cauliflower with a knife is the most difficult and least convenient of the methods, but will work if it's the only tool you have.

    Remove the stems and leaves as instructed above and cut apart the florets. Use a sharp knife to cut the florets as finely as possible to make cauliflower rice.

    cauliflower rice in a skillet with yellow spatula

    How to cook it on the stovetop

    Once you've prepared the rice using one of the four methods above, it's easy to cook it on the stove or in the oven. To cook it on the stove, follow these 3 simple steps.

    1. Heat the olive oil in a large skillet over medium high heat.
    2. Once the oil is hot, add the riced cauliflower and salt to the pan.
    3. Sauté over medium high heat for 6-10 minutes.

    How to cook it in the oven

    This is actually my preferred method for cooking cauliflower rice and how I cook it in this popular Mexican Cauliflower Rice recipe.

    It's easy to make in 3 steps and I prefer the slightly crispy texture of the oven-baked rice, over the stovetop version.

    1. Toss the cauliflower rice with olive oil and salt.
    2. Spread in an even layer on a large baking sheet. 
    3. Cook at 425°F for 25 minutes.
    cauliflower rice in ziplock bags

    Frequently asked questions

    • How long does cauliflower rice last? When sealed in an airtight container and stored in the refrigerator, raw cauliflower rice will keep fresh for up to 4 days. Cooked cauliflower rice will last in the fridge for 5-7 days.
    • Can you freeze it? Yes, you can! Simply place the raw rice in a freezer safe container in a thin layer. A gallon size zip-top bag is a great option for this. Store in the freezer for up to 3 months for best results.
    • Is cauliflower rice better than real rice? The cauliflower version of rice contains significantly less calories than white or brown rice. It's also lower in carbohydrates and offers more nutrients. However, regular rice contains more protein, so it depends what you're looking for with nutrition.
    • What does it taste like? In addition to tasting like cauliflower, the riced form will take on any flavor that it is seasoned with. This makes it incredibly versatile which is perfect for creating all kinds of recipes.
    • Is cauliflower rice a carb or vegetable? It is a vegetable, since it's simply made from cauliflower cut up super small. It is extremely low in carbs which is great for those on a keto diet!

    What can I add to cauliflower rice

    • Spices - Sprinkle in garlic powder, onion powder, curry powder, paprika, chili powder, or cumin. You can also use spice blends, like Taco Seasoning, Blackened Seasoning or Moroccan Seasoning to spice up the rice.
    • Herbs - Either dried or fresh herbs can add wonderful flavor to the rice! Try basil, cilantro, parsley, oregano, dill, thyme, sage, or rosemary.
    • Chopped veggies - Mix in just one, or a combination of a few! Onions, garlic, zucchini, carrots, peas, peppers, or mushrooms will all add wonderful flavor to the rice.
    • Citrus - A squeeze of lemon or lime juice adds a wonderful burst of freshness to the rice.
    Seasoned roasted cauliflower rice in bowl with spoon

    Ways to use it

    This rice makes an excellent low carb addition to so many different recipes. Use it in any of the following ways:

    • Stuffed peppers
    • Sushi bowls or rolls
    • Stir fries
    • Add to burritos or burrito bowls

    Or add it to any of the following bowls:

    • Whole30 Baked Teriyaki Salmon Bowl
    • Low Carb Fish Taco Bowls
    • Greek Cauliflower Rice Salad
    • Keto Fried Rice
    • Whole30 Chicken Teriyaki Bowl

    You can also substitute the regular rice or quinoa in these recipes with the cauliflower rice:

    • Mediterranean Shrimp and Rice Bowl
    • Asian Tempeh Bowl with Peanut Sauce
    • Chipotle Taco Bowls with Tofu Crumbles
    • Italian Bowl with Roasted Vegetables

    If you loved this tutorial, don't miss these posts for how to make perfect Instant Pot Sushi Rice, white rice, brown rice and how to cook quinoa 3 ways!

    Recipe

    cauliflower rice in food processor
    Print Recipe Pin Recipe
    5 from 1 vote

    Cauliflower Rice

    Cauliflower rice is a great low carb and keto alternative to white or brown rice. It's easy to make it at home with a food processor, box grater, knife or blender. And you can cook it on the stove top in just 10 minutes, or for crispy cauliflower rice, I recommend roasting it in the oven!
    Course Side Dish
    Cuisine American
    Prep Time 5 minutes
    Cook Time 10 minutes
    Total Time 15 minutes
    Servings 10 cups
    Calories 70kcal
    Author Whitney Bond

    Ingredients

    • 4 pounds cauliflower 1 head should equal 4-5 pounds
    • 2 tablespoons olive oil
    • 1 teaspoon salt

    Instructions

    • Remove the stems and leaves from a head of cauliflower.
    • Chop the cauliflower into large pieces.

    Food Processor

    • Place the large chunks of cauliflower in a food processor.
    • Pulse in the food processor for 15-20 seconds or until the cauliflower is the consistency of rice.
    • Be sure not to pulse too long or the cauliflower will turn into mush.

    Blender

    • Load the florets into a blender.
    • Pulse until the cauliflower resembles rice, scraping down the sides as needed.

    Grater

    • Grate as you would cheese.

    Cut with a Knife

    • Chop with a knife as finely as possible.

    Roast in the Oven

    • Before cooking the cauliflower, use paper towels to wring out the rice. This will remove any excess moisture and will help prevent your rice from getting soggy.
    • Toss the cauliflower rice with olive oil and salt.
    • Spread in an even layer on a large baking sheet. 
    • Cook at 425°F for 25 minutes.

    Cook on the Stove

    • Heat the olive oil in a large skillet over medium high heat.
    • Once the oil is hot, add the riced cauliflower and salt.
    • Sauté over medium high heat for 6-10 minutes.

    Notes

    • One head of cauliflower should equal 4-5 pounds, which will result in 9-10 cups of cauliflower rice.
    • I recommend using 1 tablespoon olive oil and ½ teaspoon salt for every 4-5 cups of rice.
    • The nutritional information provided for this recipe is for 1 cup of cauliflower rice, prepared with olive oil and salt.
    • One cup of cauliflower rice contains 5 net carbs.
    • When sealed in an airtight container and stored in the refrigerator, raw cauliflower rice will keep fresh for up to 4 days. Cooked cauliflower rice will last in the fridge for 5-7 days.
    • To freeze the cauliflower rice, place it in a freezer safe container in a thin layer. A gallon size zip-top bag is a great option for this. Store in the freezer for up to 3 months for best results.

    Nutrition

    Calories: 70kcal | Carbohydrates: 9g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 287mg | Potassium: 543mg | Fiber: 4g | Sugar: 3g | Vitamin C: 87mg | Calcium: 40mg | Iron: 1mg
    Made this recipe & loved it?Mention @BowlsAreTheNewPlates or tag #BowlsNotPlates on Instagram!

    More How To

    • overhead image of 3 bowls of cooked brown rice with gold spoons
      How to Cook Brown Rice - 3 Ways
    • Three bowls of white rice with gold spoons
      How To Cook White Rice - 3 Ways
    • quinoa in three bowls with gold forks
      How to Cook Quinoa - 3 Ways

    Filed Under: Dairy Free, How To, Low Carb, Meal Prep, Recipes, Side Dish, Vegan, Vegetarian, Whole 30

    Reader Interactions

    Comment Here! Cancel reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Scoop up delicious bowl ideas on social!

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    Headshot of Whitney Bond

    Hey Fellow Bowl Lovers!

    Bowls Are The New Plates is your go-to site for healthy, gluten free bowl recipes, created by food blogger & published cookbook author Whitney Bond. Head to our about page, to find out more!

    Most Popular Posts

    quinoa in three bowls with gold forks
    Corn, sliced radishes and avocado in a white bowl with a gold fork
    Indian cauliflower and roasted chickpeas in white bowl
    Bowl filled with arugula and charred cauliflower
    Overhead image of roasted broccoli and sliced avocado in bowl with fork
    Overhead image of bowl with sesame crusted ahi tuna, edamame and sliced avocado

    Footer

    Let's talk bowls on social!

    • Facebook
    • Instagram
    • Pinterest
    • Twitter

    Bowls are the new plates was created to share healthy, gluten free bowl recipes with everyone, regardless of dietary restrictions. Let's dig in →

    My Favorite Recipes

    diced grilled steak in bowl with vegetables and fork
    cooked mushrooms in bowl with cooked quinoa, coleslaw and peanut sauce
    cooked falafel in bowl with veggies and sauce
    • ^ Back to Top
    • Home
    • About
    • Browse Recipes
    • Contact
    • Privacy Policy

    Copyright © 2023 Bowls Are The New Plates on the Foodie Pro Theme