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Here’s a step-by-step recipe for making easy, low-carb cauliflower rice by roasting it in a skillet or in the oven. It’s delicious in a bowl, arancini, stir fries, preparing foodeven more.

How to make Cauliflower Rice

How to make Cauliflower Rice

days I want to eat fewer carbs, balance out more delicious dishes, or just want to Healthy Vegetable Side Dishesi swap Rice For Cauliflower Rice. It’s the perfect quick and easy side, and nobody misses the carbs! You can serve this veggie rice with any protein of your choice – Cock, shrimp, whatever, and call it a meal. You can make it on a griddle or pan or roast it in a sheet pan in the oven. The oven version is delicious and nutritious; The skillet version is faster and has a texture closer to rice. Either way, they’re both delicious.


Why it works!

  • Cheap: Making riced cauliflower fresh will save you money at the grocery store. A head of cauliflower is cheaper than buying fresh or frozen riced cauliflower.
  • tastes great: Being made fresh, it also tastes good. You can use it in any recipe that calls for rice.
  • Healthy: A great way to incorporate more plant-based foods into your diet, you can also quietly incorporate them. Meatballs With breadcrumbs in place, the kids won’t know!
  • Low-Carb Side Dishes: Substitute cauliflower for grains for fewer calories and fewer carbs.
  • Add volume to your meals: If you still want to eat rice, try using a half-rice, half-cauliflower mix to make your portions bigger with extra nutrients.
  • gluten free: Naturally gluten-free side dish.


  • One head of cauliflower or 24 ounces of cauliflower florets.
  • olive oil
  • onion and garlic to taste
  • salt and pepper as per taste

How to Cut Cauliflower for Rice

  1. First wash the cauliflower, remove the core and let it dry completely.
  2. Next, cut the cauliflower roughly into florets with a knife and put it in a food processor in small batches (so it holds the shape of the rice). Whisk it until it becomes like the texture of rice. You don’t want to overdo it because if you do it will get mushy.
  3. Then remove it from the processor and repeat with the remaining cauliflower. (Note, if you don’t have a food processor, use the larger holes of a box grater and grate into larger pieces.)

How to make Rice Cauliflower

You can cook riced cauliflower using the stove or the oven. Results vary, both are great!

  • Stove Method (this method is great for when you want more of a rice texture): Heat a large skillet on medium heat and add olive oil to it. Fry the onion for four to 5 minutes, and add the riced cauliflower and garlic. Stir the mixture, cover and cook for about 5 minutes, while stirring continuously. It is ready when the cauliflower is slightly crisp on the outside and soft on the inside. Season with salt and pepper.
  • Oven Method (This will give you a nutritious, delicious side dish): Combine all ingredients in a bowl and spread in a single layer on a parchment-lined sheet pan. Roast in the oven for 25 minutes, stirring halfway through, until golden. Rice will shrink more in the oven than on the stove.

Cooked Cauliflower Rice Variations

  • Add fresh lemon juice and fresh herbs at the end.
  • Finally add lemon juice and garlic.
  • Use your favorite spices in place of salt and pepper.
  • Add soy sauce to give it an Asian flavor.

Cauliflower Rice Recipe

Cauliflower with Rice is very easy to make to taste good. It has a neutral taste, so you can add different ingredients to change its taste. For the simplest way, saute it with some onions and garlic as I mentioned above. You can also use it in any recipe that calls for cauliflower rice. Here’s a list of some of my favorite recipes that substitute rice for cauliflower:


You can keep the cooked or raw riced cauliflower in the refrigerator for up to 4 days to use in other recipes. Or store it in an airtight container in a freezer bag for up to three months. Reheat it in the microwave, oven or stove.

Cabbage Casserole
cooked cauliflower

questions to ask

Is Cauliflower Rice Better for You Than Rice?

Cauliflower is healthier than rice as it is a vegetable rich in vitamins and minerals vitamins C and K and folate, Cauliflower is low in calories and carbs and rich in fiber.

Is It Cheaper to Make Your Own Cauliflower Rice?

Yes it is! Sure, you can buy riced cauliflower pre-cut or frozen, but nothing tastes better than made fresh. Plus, it’s much simpler and cheaper than buying ready-made.

More Cauliflower Recipes You’ll Like

Preparation: 20 minutes

Cook: 15 minutes

Total: 35 minutes

Yield: 4 servings

serving size: 1 1/4 cup

  • Wash the cauliflower, remove the core and let the cauliflower dry completely.

  • Coarsely chop the florets, then place 1/4 of the cauliflower in a food processor and pulse until the cauliflower has a rice-like texture; don’t overprocess or it will become mushy. Set aside and repeat in batches with remaining cauliflower.

Wok Method:

  • Heat a large nonstick skillet over medium heat and add oil.

  • Add onions and cook for about 4 to 5 minutes or until soft.

  • Add cauliflower “rice” and garlic to the wok. Mix, cover and cook for about 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crisp on the outside but still soft on the inside.

Oven Method:

  • Preheat oven to 425F.

  • Combine all ingredients in a bowl and spread in a single layer on a parchment-lined sheet pan and roast in the oven for 25 minutes, tossing the mixture halfway through, until golden. Note that it shrinks more in the oven and makes 2 2/3 to 2/3 cups per serving.

last stage:

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to serve: 1 1/4 cup, Calories: 103 kcal, Carbohydrates: 12 Yes, Protein: 3.5 Yes, thick: 5.5 Yes, Saturated fat: 1 Yes, Sodium: 264.5 MG, Fiber: 4 Yes, Sugar: 5.5 Yes

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