Cauliflower rice is a quick and nutritious substitute for regular rice, offering a neutral flavor that adapts to any cuisine. It’s gluten-free, low in calories, and packed with fiber and antioxidants. Best of all, it cooks in under 10 minutes, making it a perfect last-minute side dish. Whether you’re watching your carbs or just want to eat more vegetables, this recipe fits right in.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Cauliflower head (or pre-riced cauliflower)
Olive oil or avocado oil
Garlic, minced (optional)
Salt and pepper to taste
Optional additions: lemon juice, fresh herbs, or chopped green onions
Directions
If using a whole cauliflower, remove the leaves and stem, and cut into florets.
Place florets in a food processor and pulse until the texture resembles rice—small, even granules. Be careful not to over-process.
Heat oil in a large skillet over medium heat.
Add garlic (if using) and sauté for 30 seconds until fragrant.
Add the cauliflower rice and cook for 5–7 minutes, stirring occasionally, until tender but not mushy.
Season with salt and pepper to taste.
Serve immediately or let cool for meal prep.
Servings and timing
This recipe serves 4 and takes about 10–15 minutes from start to finish, including prep and cooking time.
Variations
Lime-Cilantro: Stir in chopped cilantro and a squeeze of lime juice for a bright, Mexican-inspired twist.
Herb & Garlic: Add Italian herbs like basil, parsley, and oregano for a savory side.
Fried Rice Style: Toss in soy sauce, veggies, and scrambled tofu or egg for a cauliflower fried rice.
Coconut Cauliflower Rice: Cook with coconut milk for a creamy, tropical flavor.
Spicy Version: Add red pepper flakes or a dash of hot sauce for some heat.
Storage/Reheating
Store cooled cauliflower rice in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat or in the microwave until warmed through. You can also freeze uncooked or cooked cauliflower rice for up to 1 month. If frozen raw, sauté straight from frozen, adding a few extra minutes to cook time.
FAQs
Can I use frozen riced cauliflower?
Yes, frozen cauliflower rice works great. Just sauté it straight from the freezer—no need to thaw.
Do I need a food processor?
No, you can use a box grater or buy pre-riced cauliflower from the store for convenience.
How do I avoid soggy cauliflower rice?
Cook over medium heat and avoid covering the pan so the moisture can evaporate. Don’t overcook.
Is cauliflower rice healthier than regular rice?
Cauliflower rice is lower in calories and carbs, and higher in fiber and vitamins, making it a nutritious alternative.
Can I add other vegetables?
Absolutely. Mix in diced bell peppers, peas, corn, or spinach for added color and flavor.
Can I make this in the microwave?
Yes, microwave cauliflower rice in a covered dish with a splash of water for about 3–5 minutes, then season.
Is this recipe keto-friendly?
Yes, it’s naturally keto, paleo, and Whole30-friendly.
How do I make it taste better?
Season generously and try adding garlic, onion powder, herbs, lemon juice, or a flavorful sauce.
Can I use the cauliflower stems?
Yes, you can include the tender parts of the stems in the food processor along with the florets.
Does it taste like real rice?
It has a different texture and a mild cauliflower flavor, but it absorbs flavors well and makes a great stand-in.
Conclusion
Easy Cauliflower Rice is a fast, healthy, and flavorful side dish that can be dressed up in countless ways. Whether you’re cutting carbs, adding more veggies to your meals, or just looking for a new go-to side, this recipe is endlessly adaptable and ready in minutes. Give it a try—you might just skip regular rice altogether.
Easy Cauliflower Rice is a quick, low-carb, and nutritious alternative to traditional rice. Light, fluffy, and endlessly adaptable, it’s ready in under 15 minutes and pairs perfectly with a wide variety of dishes.
Author:Catherine
Prep Time:5 minutes
Cook Time:7 minutes
Total Time:12 minutes
Yield:4 servings
Category:Side Dish
Method:Sautéed
Cuisine:Global
Ingredients
1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
1 tablespoon olive oil or avocado oil
1 clove garlic, minced (optional)
Salt and pepper to taste
Optional: lemon juice, chopped herbs, or green onions for garnish
Instructions
Remove leaves and core from cauliflower and cut into florets.
Pulse florets in a food processor until the texture resembles rice. Avoid over-processing.
Heat oil in a large skillet over medium heat.
Add garlic (if using) and sauté for 30 seconds until fragrant.
Add cauliflower rice and cook for 5–7 minutes, stirring occasionally, until tender but not mushy.
Season with salt and pepper to taste.
Serve warm, or let cool and store for later use.
Notes
Use pre-riced or frozen cauliflower for a quicker prep.
To avoid sogginess, don’t overcook and avoid covering the pan.
Customize with herbs, lime, coconut milk, or spices for different flavors.
Microwave method: Cook covered with a splash of water for 3–5 minutes.
Great for meal prep—store in the fridge up to 4 days or freeze for 1 month.
