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    Home » Recipes » how-tos-food-diy

    How Do You Make Cauliflower Rice

    Updated: May 22, 2023 by Gustavo De Obaldia

    Written by Gustavo De Obaldia

    If you've been looking for a healthier alternative to rice, we'll show you how to make cauliflower rice! It's easy to make at home, and you can season it however you like. We'll share a simple recipe for cauliflower rice, plus two delicious seasoning options in this post. Trust us - once you try it, you'll be hooked!

    Cauliflower Rice
    Jump to Recipe Print Recipe Comments

    Here we bring you the Basic 2-ingredient Cauliflower Rice plus two Optional Seasoning Styles.

    I was born and raised in Panama, Central America, where rice is part of every lunch meal. The problem is that although rice is a great grain, it is very starchy, and even if you are eating bran rice, the calorie/nutrient ratio isn’t the best if you are not exercising.

    It is not the dieters’ best friend, but it is delicious! So what? Cauli Rice is the best rice substitute and the best rice for diabetics!

    You can always have a healthier option like steamed Jasmine Rice, which pairs wonderfully with Thai curries, but if you're avoiding carbs, this recipe is for you!

    Cauliflower Rice

    Don't forget to check out the equally simple, delicious, and healthy Cauliflower Steaks recipe and all our useful cooking tips.

    Jump to:
    • 🧾 Ingredients
    • 🔪 Instructions
    • 🧂 Seasoning for Cauliflower rice recipes
    • ⏲️ How long does it last?
    • 🥡 Storage
    • 🥢 How to serve
    • 💡 Tips
    • 📚 More cauliflower recipes
    • 📋 Recipe
    • 💬 Reviews and Comments

    🧾 Ingredients

    This is the easy part; you just need

    • head of cauliflower
    • avocado oil or olive oil
    • salt and pepper

    Right after the instructions, you can find two seasonings suggestions. Both with just 2-3 extra ingredients.

    🔪 Instructions

    Making cauliflower rice is the easiest thing on Earth!

    To make this cauliflower rice recipe, start by removing the leaves and the stem from the head of the cauliflower. Then, save them for another use. I like roasting them or adding them to any recipe where we can turn them into stuffing like Vegan Eggplant Involtini or simply adding it to a Vegetable Curry.

    removing cauliflower leaves
    remove cauliflower leaves
    removing cauliflower stem
    removecauliflower stem

    There are Two Simple Techniques for making this easy Cauliflower Rice. In both cases, you aim for little cauliflower pieces the size of rice.

    Method Nº 1: Using a Box Grater

    In this case, cut your cauliflower in halves or quarters and proceed to shred it.

    halving Cauliflower head.

    Cut the cauliflower in half.

    removing cauliflower's stem.

    Remove the stem.

    Cauliflower quarters.

    Quarter the cauliflower head.

    Cauliflower Rice shredded.

    Grate using a grater box.

    Method Nº 2: Using a Food Processor

    Use a food processor only with the upper grater blade and without the main blade. Cut the cauliflower into small pieces (florets), so they fit the food processor hole, and start pushing them down with the tamper.

    cauliflower florets
    Food Processor Cauli Rice
    Cauliflower Rice in blender
    Blades for Cauliflower Rice

    Comparison of results of the two methods

    Above: Food Processor Below: Box Grater

    Cauliflower Rice
    Method Comparison Results: No Major difference!

    🧂 Seasoning for Cauliflower rice recipes

    Now let's get into How to season cauliflower rice with these simple but delicious seasonings!

    Raw cauliflower rice can be seasoned however you like it.

    Once you have grated your whole head of cauliflower, it’s easy to cook! Add cauliflower rice to a large skillet over medium heat in one tablespoon of olive oil or avocado oil.

    It would help if you used a lid to cover it; the cauliflower can steam and become more tender.

    We suggest down below 2 Seasonings; both are cooked the same way—full recipe directions down on the recipe card.

    stirring cauliflower rice
    steaming Cauliflower Rice

    After 3 minutes, we remove the lid, scratch the bottom, and stir for another minute. Some golden pieces sticking to the bottom are OK, and removing them with a spatula is OK.

    At this point, season as desired. See below for suggested options.

    Left: Oregano and Garlic.

    Right: Indian Seasonings.

    Cauliflower Rice ingredients Caribbean Style
    Cauliflower Rice ingredientas Caribbean Style
    Cauliflower Rice Indian Spices
    Cauliflower Rice Indian Spices

    Cook cauliflower rice for another 2-3 minutes. In the end, you will have cooked it for 5-7 minutes.

    These are Two Recipes Using Cauliflower Rice

    Caribbean Style

    Dried Oregano leaves, Garlic Powder, and Sea Salt + Vegetable Oil to Sauté (we use avocado oil as it is healthier when frying, but olive oil is another great option).

    Cauli Rice ingredients oregano
    Cauliflower Rice ingredients oregano
    Cauliflower Rice ingredients Caribbean Style
    Cauliflower Rice ingredients Caribbean Style

    Indian cauliflower rice

    Indian Mix: cloves, lightly toasted cumin seeds, cinnamon stick, cardamom, garlic powder, and sea salt + Vegetable Oil to Sauté.

    If using this seasoning, remember to remove the cardamom pods, cloves, and cinnamon sticks before serving, or avoid them as you eat, as they have a strong flavor. You just need their aroma to impregnate your Indian cauli rice.

    Add some fresh cilantro on top as a garnishing option.

    We loved having Indian spiced cauli rice with Indian Eggplant curry, red lentil dal, or our Indian cauliflower curry as a substitution for the usual basmati rice on the stove.

    Some additional seasoning options for Indian spiced cauli rice are brown mustard seeds, fresh ginger, cumin seeds, and red pepper flakes.

    Cauli Rice ingredients Indian style
    Cauliflower Rice ingredients Indian style
    Indian Spiced Cauliflower Rice
    Indian Spiced Cauliflower Rice

    Adding frozen peas, fresh green peas, or slivered almonds would be great additions for any of the two options.

    By the way, if you love Indian food and cauliflower, you should definitely try our Indian Cauliflower Curry; you will love it!

    Our Indian Eggplant curry and green lentil curry are excellent pairings for this rice!

    Learn how to roast a whole cauliflower head with only three ingredients! The perfect side dish to impress your guests!

    ⏲️ How long does it last?

    Uncooked cauliflower rice left in the refrigerator develops a strong and unpleasant smell. So it is best to use it right away or freeze it.

    Cooking cauliflower rice prevents it from developing a bad smell as quickly.

    Cooked cauliflower rice can be kept in a container in the refrigerator for three days.

    🥡 Storage

    Can you freeze riced cauliflower? Yes, you can!

    Suppose you plan to cook frozen cauliflower rice. In that case, grate the cauliflower, press out its moisture, transfer the shredded cauliflower to a paper towel, or clean the kitchen towel and squeeze and press to remove any water.

    Then freeze it in a sealed container for up to one month. We recommend using reusable Stasher Silicone Bags to reduce the use of plastic.

    How to defrost Cauliflower Rice?

    To make your frozen cauliflower rice, you can either:

    • Please put it in the refrigerator the night before and let it thaw over the day, or what I usually do is
    • You can just put it in the skillet with the lid on for a few minutes. After that, it thaws and is ready to be cooked and seasoned.

    🥢 How to serve

    You can use this recipe as a replacement for recipes that call for rice, such as vegan stuffed peppers, that uses rice as part of the filling.

    It can also make a side dish for various dishes like our Vegan Chickpea Avocado Salad.

    Cauliflower Rice

    💡 Tips

    This cruciferous vegetable is highly nutritious and, as Science Says, is amongst the 3 of the Healthiest Foods You Can Eat. It has a lot of beneficial, healthy properties and very few calories.

    The best season to consume cauliflower is the fall season, which is when we should aim to get the best ones, and hence the best of their health benefits.

    We love cauliflower in all ways. You might have heard of Cauli-Wings and even Whole Spiced Roasted Cauliflower.

    One of the things that we like about it is that it doesn’t take much to cook. You can enjoy it raw, steamed, boiled, roasted, creamed, or shredded. Any cooking method that you can imagine, cauliflower, will most likely take it.

    You don’t even have to do much to prepare it; what you see is what you get.

    Whole Cauliflower Head

    Have you ever seen the different cauliflower colorful varieties like purple and orange, equally nutritious and delicious? We love them!

    If you are like us and love rice in all its ways, Cauli-Rice is for you.

    📚 More cauliflower recipes

    • Vegan Eggplant Involtinis
    • Vegan Cauliflower Wings
    • Spiced Roasted Cauliflower

    If you try any of these recipes, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    Cauliflower Rice

    How Do You Make Cauliflower Rice

    Author: Gustavo De Obaldia
    Cauliflower rice is the perfect side dish, just as rice is. It is a highly versatile side that goes well with any seasoning. Made in 10 minutes!
    5 from 11 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 5 minutes mins
    Total Time 10 minutes mins
    Course Side Dish
    Cuisine American, Healthy, Indian-Inspired, Latin American
    Servings 4 Servings
    Calories 84 kcal

    Equipment

    May favorite food processor: Cuisine Art
    (affiliate link)
    Food Processor (affiliate link)
    box cheese grater.
    (affiliate link)
    Box Cheese Grater (affiliate link)
    Cuisinart Chef's Classic Stainless Nonstick 2-Piece 9-Inch and 11-Inch Skillet Set - Black And Silver.
    (affiliate link)
    Skillet (affiliate link)

    Ingredients
     
     

    • 1 cauliflower head medium
    • 1 tablespoon avocado oil or any other oil

    Optional Seasoning 1 (Indian "Rice"):

    • 6 cloves
    • 6 pods cardamom
    • 1 stick cinnamon
    • 2 teaspoons garlic powder
    • 1 teaspoon salt

    Optional Seasoning 2 (Caribbean "Rice"):

    • 1 tablespoon oregano dried
    • 2 teaspoons garlic powder
    • 1 teaspoon salt
    Prevent your screen from going dark

    Directions
     

    • Wash and dry the cauliflower head, then remove all greens. Start by removing the leaves and the stem. Save them for another use. I like either roasting them or adding it to any recipe where we can turn it into stuffing.
    • If using a box grater, cut the cauliflower in halves and use the medium-sized holes to grate into rice. Using a food processor only with the upper grater blade and without the main blade. Cut the cauliflower into small pieces (florets) so they fit the food processor hole and start pushing them down with the tamper.
    • Sauté. Once you have your cauliflower rice, it’s easy to cook. Simply sauté in a large skillet over medium heat for 3 minutes.
    • Season. At this point season as desired.
      Seasoning Option #1: use 1 tablespoon of oregano, 1 teaspoon of garlic, or onion powder and salt.
      Seasoning Option #2: lightly toasted cumin seeds. cloves, cinnamon, cardamom, garlic, plus salt. Toast the cumin seeds for 2 minutes in a small skillet and add it with the rest of spices to the cauli rice.
    • Cover with a lid, that way, the cauliflower can steam and become more tender.
    • Cook for a an additional 3 minutes for totacooking time of 5-7 minutes.
    • Serve and remove the cinnamon stick, cloves and cardamom pods, if using Indian Seasoning

    Video

    Notes

    Store leftovers in the refrigerator for up to 3 days. Store uncooked cauliflower rice in the freezer for up to 1 month.
    If using the Indian seasoning, remember to remove the cardamom pods, cloves, and cinnamon stick before serving or simply avoiding them as you eat as they have a strong flavor. You just need their aroma to impregnate your cauli rice.

    Nutrition Facts

    Calories: 84kcalCarbohydrates: 11gProtein: 3gFat: 4gSaturated Fat: 1gSodium: 627mgPotassium: 488mgFiber: 4gSugar: 3gVitamin A: 3IUVitamin C: 70mgCalcium: 55mgIron: 1mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

    gustavo de obaldia headshot.
    Gustavo De Obaldia
    Website |  + postsBio

    As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.

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    Reader Interactions

    Comments

      5 from 11 votes (3 ratings without comment)

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      Recipe Rating




    1. Sophia

      March 23, 2022 at 11:01 pm

      5 stars
      What a great idea, using cauliflower for rice. I bought a head of cauliflower at the farmer's market on a whim and wasn't sure what to do with it. This was so fun! I tried this recipe and spiced it with the Caribbean version. Super tasty and I felt so healthy! Thanks for sharing.

      Reply
      • Gus

        March 24, 2022 at 10:19 am

        Hey Sophia, thanks for sharing!I am glad you find a delicious way to use your cauliflower head. Cauli rice is great option to make a tasty and healthy side dish!

        Reply
    2. Gina

      March 23, 2022 at 9:54 pm

      5 stars
      Made the Indian version of this and it was delicious! The aromatics really mimic a true rice dish at a restaurant.

      Reply
      • Gus

        March 26, 2022 at 10:39 am

        Hey, I am glad to like the Indian cauli rice. Spices are great; they really can make a dish resemble whatever you want it to be.

        Reply
    3. Jill

      March 23, 2022 at 9:47 pm

      5 stars
      I buy frozen cauliflower rice all the time but had wanted to try making my own. Your recipe was so good! Glad to know how to make it when I have some more time.

      Reply
    4. Emily

      March 23, 2022 at 8:47 pm

      5 stars
      I love how easy and tasty this recipe is! Such a delicious side that goes with so many dishes!

      Reply
      • Gus

        March 23, 2022 at 8:57 pm

        exactly! You can actually make it faster than regular rice or jasmine rice! 🙂

        Reply
    5. Anjali

      March 23, 2022 at 8:39 pm

      5 stars
      This was such a helpful guide to making cauliflower rice from scratch at home! I made it with your Indian style spice suggestions and it turned out great!

      Reply
      • Gus

        March 23, 2022 at 8:58 pm

        I am glad you find our Indian cauli rice yummy, Anjali! Thanks for your review!

        Reply
    6. Shashi

      September 08, 2021 at 2:18 pm

      I usually buy cauli rice but not any more thanks to this recipe!

      Reply
    7. Natalie

      September 08, 2021 at 2:01 pm

      5 stars
      I love seasoning suggestions. I'm going to try them. I love cauli rice. Such a perfect healthy side.

      Reply
      • Gus

        September 08, 2021 at 5:40 pm

        I am very glad you liked them! Those are definitely our top ones"

        Reply
    8. Lubna Karim

      September 08, 2021 at 12:15 pm

      Thank you for sharing this. I always want to make cauliflower rice. Your tips sounds great. Will try this...

      Reply
    9. kushigalu

      September 08, 2021 at 8:16 am

      5 stars
      One of my favourite way to eat rice. Flavorful recipe. Thanks for sharing

      Reply
    10. Lucia

      April 04, 2021 at 10:02 pm

      5 stars
      I must say that your website is everyday more beautiful!
      Also, this recipe is so easy, healthy and yummy. Thank you!

      Reply
      • Gus

        April 04, 2021 at 10:16 pm

        Thank you! Really encouraging! It's been a beautiful journey. 5 months after, we are really pleased with where we have got and looking forward to more!

        Reply

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