Let's be clear: cauliflower does not magically turn into rice when you grate it, so don't expect this to taste like rice. It's more about function. So if you're not a big fan of cauliflower to begin with, you probably won't be a fan of cauliflower rice. To make enough for two big servings, start with one large cauliflower.
Pull off the leaves and break the cauliflower into large florets, then rinse them well. Leave them in a colander to let all the moisture drain off or pat them dry with a paper towel. If you plan on steaming your cauliflower rice, it's not super important that the florets are dry, but if you're going to sautée, dry it well.
At this point, you have two options: you can grate your cauliflower florets or you can process them in a food processor. Obviously, the food processor is the easier choice. Break the florets into smaller pieces, then put half of them in the large bowl of a food processor and pulse until finely chopped, then dump the rice out and pulse the remaining florets.
If you don't have a food processor or you want to make sure your grains are uniform in size, using a box grater (on the side with the larger grates) works well too.
Now it's time to cook your cauliflower rice! (You can eat it raw too.) Heat a large skillet over medium-high heat and swirl around about a tablespoon of oil to coat the bottom (grapeseed oil and olive oil work well). Once the oil has heated, add the rice and cook it for about 5 minutes, or until it's softened and just beginning to turn golden brown. Season with salt and pepper to taste.
Depending on the plans you have for your cauliflower rice, you can add some chopped onion or minced garlic to the oil before adding the cauliflower, or stir in chopped herbs or fresh lime juice after the rice is done cooking. If you prefer to steam your cauliflower rice, you can heat about 2 tablespoons of water or veggie broth in your skillet, add the cauliflower, then cover until tender, about 2 minutes. If there's still liquid in the pan, take off the lid and let it cook off before serving. This saves you a few calories because you're not using oil, but I think the sautéed method is best--the cauliflower flavor mellows a bit and it becomes almost nutty, kind of like brown rice.
Cauliflower doesn't work as a substitute for rice in every recipe, but it will work as a substitution in any recipe that calls for serving over a bed of rice. It's also a perfect replacement for couscous. Half a batch of it cooked in grapeseed oil (pictured above, with red curry vegetables) is only about 40 calories more than a paltry half-cup serving of cooked white rice. That's a giant plate of rice for 165 calories!
More Creative Ideas for Cauliflower
Cauliflower isn't just for rice! You can make cauliflower into a pizza crust, use it instead of chicken in Buffalo wings, and even make it into a creamy alfredo sauce. We've got a round-up of 20 secret-ingredient cauliflower recipes with lots of additional ideas.
ali says
looks great thank you!
Can you tell me how much stem you leave on the cauliflower please?
Kiersten Frase says
I don't leave much stem--only what's left when breaking the cauliflower into florets. You can see in the photo of the florets in the colander. Although really, you could probably just trim the base of the stem and use the whole thing if you wanted.
ali says
I did end up making it that night anyway. Left a little stem on. It was lovely! So much out of one head. I used it for fried rice yesterday - also yum. Thanks again for the post
Kiersten Frase says
I'm glad you enjoyed the recipe!
caroline Russell says
Can you freeze it?
Kiersten Frase says
I don't think it would freeze very well, but I haven't tried it myself.
Deuce says
I don't see why you wouldn't be able to freeze it. I buy frozen cauliflower all the time. I'm sure that it'll probably be a process of blanching it (like all fresh veggies that get frozen) and probably freezing the cauliflower after "ricing" it and not after cooking it. I'm going to make some this weekend and see what happens to a set that I'll freeze and use later this week. If it works out right, I'll update with the process!
jackie says
how did it work freezing it? How long does it keep in the fridge after ricing the cauliflower?
Jenelle says
Yes, I freeze the cauliflower rice after "ricing" but before cooking. I spread the "rice" evenly across a lined tray and freeze (so it doesn't freeze in one big clump). Once frozen, I put it in a re-sealable bag/container in the freezer. I scoop out as much as I need for a meal and pan fry. I use a non-stick pan, and find that the moisture from the defrosting cauliflower rice can be enough to cook the cauliflower without oil in the pan.
Lara @ This Charming Mum says
This is one of most straightforward posts I've come across to do with making cauliflower rice. Thanks! I'll be sharing this one around 🙂
Kiersten Frase says
Thanks for sharing!
Monique says
I can't wait to try this for dinner this week! Thanks for sharing such a simple, straight forward recipe!
Kiersten Frase says
I hope you enjoy it!
pragati says
I have wanted to try this for a long time. I wonder if salting it and then removing the water will soften it? But it won't take the raw smell out I guess...on my To Do list..thanks for sharing, Kiersten!
Kiersten Frase says
Since it's cooked, it loses the smell and taste of cauliflower. 🙂
Ruby says
I've just used your recipe to make a chicken fried rice with cauliflower rice. It is delicious! I fried some onion, garlic and mushroom in chilli oil. Then once that had softened I added the cauliflower and cooked through. For a no veggie option just add cooked shredded chicken, heat through and enjoy!
Thanks so much for the recipe. I agree with comment above; there are some very over complicated methods for cauliflower rice on the internet, but this was super easy to follow. Thanks again!
Kiersten Frase says
I'm glad you enjoyed the recipe! I haven't tried making fried rice with cauliflower yet, but I need to do that!
Joanie says
Thank you, Thank you, Thank you! I am diabetic, so I do not eat rice at all but I sure do miss it. Then I was searching the web & found your website. That night I went to the store & found the biggest cauliflower. I came home & made chicken stir fry. I cannot thank you enough. It was so good & had the texture of rice. My husband & son loved it. Again, thank you for sharing!
Kiersten Frase says
Thank you for your comment - I'm so glad you enjoyed the recipe! 🙂
cj says
This is kind of random but What kind of pan do you use? I have been looking for a healthier alternative to a teflon nonstick but don't like the heavy cast iron sets.
Kiersten Frase says
I like heavy cast iron, but I like non-stick for certain uses too, especially for something like this. I started using GreenPan skillets this year and I've been really happy with them so far. Here's a review I wrote about them: http://marketplace.ohmyveggies.com/we-tried-it-greenpan-cookware/
blandina says
Can you do the same with broccoli
Kiersten Frase says
I don't think broccoli would work quite the same, since its texture is different.
blandina says
Thanks for reply. I actually tried and it wasn't too bad. I left some of the stock on and also blended carrots for more crunch
ana says
just?? make more???? rice??????? eat it no rice no life
gomasiophile says
Just??? Stop being??? An asshole??? Get on a rice-only site, if you prefer rice to vegetables. 🙂
ana says
but really check out HCLF veganism 🙂
May says
I second what Ana said ! Calories don't count, eat rice, it's good for you ! But your recipe looks good anyways !
barbara ulvestad says
Rice is NOT good for for people who don't want their blood sugar to spike.
Alan says
I use only the florets hording all of the stem pieces. After grating it goes directly in the frying pan or wok to make fried rice. I like it Thai style with just onion, scallions and scrambled eggs. seasoned with Fish sauce for saltiness which masks the cauliflower pretty well. The stems go into boiling water and are afterward pulsed in the processor to the size of diced potatoes, then some raw onion diced and a couple of boiled eggs some relish and Voila cauliflower potato salad.. TWO sides from one head.
Kiersten Frase says
I love the cauliflower potato salad idea - thanks for sharing that!
Syl says
Wow! Very straight forward! Looking forward to more!!
Mark says
Will never have rice again! Used coconut oil as paleo atm, lovely meal, thank you 🙂
Anne-Marie says
I made this tonight with the garlic & onions, it was absolutely delicious. Thanks for sharing.
Kiersten Frase says
I'm glad you enjoyed the recipe!
Becca says
I'm not a vegetarian but made this as I'm on a fast day for the 5:2 diet, I love rice but just too many calories. I sauteed it with fry light and it was delicious! Had it with a low calorie homemade chicken curry 🙂 Thanks for sharing this recipe 🙂
Kiersten Frase says
I'm glad you enjoyed the recipe!
Sara says
How long do you think it will last in the fridge if i make a bunch?
Robyn says
Using the food processor to make cauliflower rice? Brilliant, works like a charm, speeds the process WAY up, and the only mess is left soaking in the sink. Me + box grater+ cauliflower= my poor floor. This is my new favorite! Thank you!
Kiersten Frase says
I'm pretty sure the last time I used a box grater for cauliflower, I was finding little bits of it in odd places for about a week afterwards. 🙂 It works, but it's definitely a pain!
Mrs. Leal @ The Cooking Hat says
I NEED to try this! I might have been living in a cave, but I never heard of cauliflower rice.
Lynn says
I am looking forward to trying this!! I need 4 cups of cauliflower rice; that's before coming it. How much cauliflower should I buy? Thank you!!
MsJDK says
This is a wonderful and simple idea...thanks so much! I'll be making it this weekend. I also love the idea of the cauliflower potato salad.
Tammy says
Being diagnosed with diabetes 4 months ago has really changed my lifestyle. one of my favorite dishes was just a bowl of rice, real better, salt and pepper. This made me happy but I felt horrible physically. I know now what that feeling was. High blood sugar. Thank you for this recipe along with the cauliflower potatoe salad. You have made this gal tickled pink.
janell says
has anyone tried this with frozen cauliflower? thats all I have on hand right now and I really want to make this for dinner!!
Sarah Sorlien says
Thanks for publishing such a simple and useful recipe. I made this tonight and topped with chickpeas and salsa verde for a tasty and easy vegan lo cal meal. I had made that combo with rice before, and, frankly, I liked this version better and so will my waistline!