Home » Recipes » Side Dishes » How to Make Cauliflower Rice {5 Ways}
By Taylor Stinson | 13 Comments | Posted: | Updated:
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Learn how to make cauliflower rice quickly and easily with or without a food processor! Plus, try one of these 5 seasoning ideas.
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Ingredients and substitutions
- Olive oil – or another neutral cooking oil like avocado or canola oil.
- Cauliflower – I recommend using fresh cauliflower. You can use frozen cauliflower but your rice might be mushy.
- Salt & pepper – to taste.
- Seasonings – add in different seasonings like soy sauce, lime juice, garlic, chili powder, paprika, oregano, sesame oil, garlic, turmeric, curry powder and more.
- Add-ins – add in a protein, fruit or veggie of your choice like ham or pineapple.
How to make cauliflower rice
- Rice the cauliflower.
- Mix together your seasonings.
- Sauté the rice in the seasoning.
- Cook until softened.
- Serve and enjoy!
How to season cauliflower rice
The sky's the limit when it comes to how to season cauliflower rice. You can season it how you'd season your favourite rice dish or even try making cauliflower fried rice. Here are some seasoning ideas:
- Sauces: Soy sauce, coconut oil, sesame oil, salsa, lime juice
- Spices: Chili powder, garlic, ginger, paprika, oregano, curry powder, turmeric, cumin, onion powder, cilantro
- Protein: Ham, bacon, chicken, tofu
- Vegetables and fruits: Onions, pineapple, bell peppers, peas, corn
Frequently Asked Questions
Can you make it without a food processor?
If you don’t have a food processor, don’t worry; you can still make these cauliflower rice recipes! Use a box grater or hand-held vegetable grater to grate smaller sections of the cauliflower or use a sharp kitchen knife to finely dice the cauliflower into rice. You could also just use frozen cauliflower rice – easy-peasy!
Is cauliflower rice actually healthy?
Cauliflower rice is a fantastic low carb substitute for traditional rice. It's packed with nutritional benefits, including being low in calories, full of fibre, rich in vitamins (like Vitamins C, K and B6), high in folate, and a good source of potassium and pantothenic acid.
How long will leftovers last in the fridge?
Cooked cauliflower rice can be stored in the fridge for up to 4 days. I wouldn't recommend storing uncooked cauliflower rice in the fridge – if you have lots that you're not going to cook, it's best to freeze it.
Can you use frozen cauliflower rice?
Yes! You can use frozen cauliflower rice to cut down on prep time. You don't need to thaw it first, just cook it straight from frozen.
How do you prevent it from getting mushy or soggy?
The key to avoiding mushy or soggy cauliflower rice is to use fresh cauliflower instead of frozen cauliflower to make your rice. Frozen cauliflower will be more watery, resulting in mushier rice.
The Best Cauliflower Rice Recipes
Wondering how to season cauliflower rice? From Mediterranean-inspired to garlic sesame and curried, there are plenty of seasoning and flavour options that will spice up your rice!
Mediterranean-inspired cauliflower rice
Curried cauliflower rice
Garlic-sesame cauliflower rice
Ham & pineapple cauliflower rice
Chili lime cauliflower rice
Storing and reheating
You can store your leftover cauliflower rice in the fridge for up to 4 days in an airtight glass container. When you’re ready to eat your rice, you can reheat it in the microwave for a minute, steam it or even heat it up in a pan on the stovetop. I wouldn't recommend storing uncooked cauliflower rice.
Freezing cauliflower rice
If you plan to freeze the rice to use for your meal prep, it is important that you flash freeze the rice before bagging it. Flash freezing is very easy to do and it will prevent the rice from freezing into large clumps. Frozen cauliflower rice will keep well in the freezer for up to 3 months.
To flash freeze the rice:
- Line a rimmed baking sheet with parchment paper.
- Spread the cauliflower rice into an even layer on the pan and try to avoid crowding. Use more than one pan if you need to or flash freeze the rice in batches.
- Pop the pan into your freezer and keep it there until the pieces of rice are frozen. This will take about an hour, but you can leave it in the freezer for longer than that if you need or want to.
- Transfer the frozen cauliflower rice into meal prep containers or freezer-safe Ziploc bags.
When you are ready to use your frozen cauliflower rice, remove it from the freezer. Unless you plan to stir fry or make fried rice with it, you don’t even have to worry about thawing it! Just cook or reheat it as you would any other frozen vegetables.
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More cauliflower recipes
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Meal Prep Tools
- Grab someglass meal prep bowls if you plan on using the rice in your weekly lunches.
- Freeze this recipe in glass microwave-safe bowls up to 3 months.
- A box grater helps get the cauliflower into rice-like texture.
- A food processor speeds up the process.
- **Get my full list of tools here**
How to Make Cauliflower Rice {5 Ways}
Learn how to make cauliflower rice quickly and easily with or without a food processor! Plus, try one of these 5 seasoning ideas.
4.93 from 13 votes
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Servings: 4 servings
Calories: 81kcal
Author: Taylor Stinson
Prep Time: 20 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 40 minutes minutes
Ingredients
Ham & Pineapple cauliflower rice
- 1 tbsp olive oil
- 1 head cauliflower, riced
- 2 tbsp soy sauce or tamari if gluten-free
- 1/4 cup diced deli ham
- 1/4 cup diced pineapple
- 1/2 tsp each salt & pepper
Chili Lime cauliflower rice
- 1 tbsp olive oil
- 1 head cauliflower, riced
- 1 tbsp lime juice
- 2 cloves garlic, minced
- 1 tsp chili powder
- 1 tsp paprika
- 1/2 tsp each salt & pepper
Mediterranean-Inspired cauliflower rice
- 1 tbsp olive oil
- 1 head cauliflower, riced
- 2 tbsp lemon juice
- 1 tsp oregano
- 2 cloves garlic, minced
- 1/2 tsp each salt & pepper
Garlic-Sesame cauliflower rice
- 1 tbsp sesame oil
- 1 head cauliflower, riced
- 2 tbsp soy sauce or tamari if gluten-free
- 2 cloves garlic, minced
- 1 tbsp ginger, minced
Curried cauliflower rice
- 1 tbsp coconut oil
- 1 head cauliflower, riced
- 2 cloves garlic, minced
- 2 tsp curry powder
- 1 tsp turmeric
- 1/2 tsp each salt & pepper
Instructions
Make cauliflower rice by de-stemming cauliflower and chopping into finely diced pieces either by hand or using a food processor.
Mix together spice blend of choice in a small bowl. Heat olive oil in a large skillet over medium-high heat. Add cauliflower rice and saute for 2 minutes until softened.
Add spice blend and continue cooking for 10-12 minutes until softened to your preference. Serve and enjoy!
To freeze: bring to room temperature then freeze in individual portions in glass bowls. Reheat for 5-6 minutes in the microwave or in a skillet on the stovetop, stirring midway through.
Video
Notes
Mix up the seasonings until you find a combo you love.
If you don’t have a food processor, you can use a box grater or finely dice the cauliflower with a sharp knife.
You can use frozen cauliflower but it can get mushy since there’s more water in frozen veggies.
Store your leftovers in the fridge for up to 4 days. Reheat in the microwave, steam it or fry in the stovetop.
Freeze for up to 3 months. Make sure to flash freeze before transferring to airtight containers or Ziploc bags.
Nutrition
Serving: 1cupCalories: 81kcal (4%)Carbohydrates: 10g (3%)Protein: 4g (8%)Fat: 4g (6%)Saturated Fat: 1g (6%)Sodium: 551mg (24%)Potassium: 509mg (15%)Fiber: 3g (13%)Sugar: 4g (4%)Vitamin C: 82mg (99%)Calcium: 35mg (4%)Iron: 1mg (6%)
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Created by Taylor Stinson
Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I'm also the founder of Dinner Prep Pro, which is a meal prep app and community that helps busy people get more time back, save money on food and reduce stress during the work week. Thanks for being here and I hope to inspire you with my recipes and meal planning tips!
Reader Interactions
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Brandon says
If I am making lunches for the week, can the rice can sit in the fridge for up to seven days? Or do I have to freeze each days portion? I normally cook everything ahead of time and put it all together in a glass container for each lunch for each day of the week in the fridge.
Reply
Taylor Stinson says
I would say any leftovers would last for 5 days. Beyond, you could freeze portions.
Reply
Barbara steinberg says
I made the Indian recipe, and I added a cup of coconut milk, and 1 /2 tsp sweetener. Loved it, will make agin.Reply
Taylor Stinson says
So happy you enjoyed!
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Belinda Saunders says
Yummy 😋Reply
Laura says
How much cauliflower rice do you get from a head? Want to estimate how much frozen cauliflower rice to substitute.
Reply
Taylor Stinson says
Hi Laura – I believe it’s about 4 cups!
Reply
Christine Martin says
Can I make this with frozen cauliflower rice if I don’t have the fresh cauliflower?
Reply
Taylor Stinson says
Hey Christine – you can use frozen cauliflower rice for sure!
Reply
Amelia says
I made the Mexican cauliflower rice to go with a beef and bean casserole. It was a great combo and a good way to get a vegetable into the kids. Thank you for the recipe.
Reply
Taylor Stinson says
I’m so happy you enjoyed, Amelia 🙂
Reply
Jade says
Nowhere does it mention the measurements for the spices… how weird
Reply
Taylor Stinson says
Hey Jade – the measurements are there in the recipe card. Do you not see them?
Reply
4.93 from 13 votes (11 ratings without comment)