Cauliflower Rice

A Quick, Low Carb, Veggie-Packed Side That Goes With Everything

Introduction
After more than a decade of low carb living, cauliflower rice has become a staple in my kitchen — and for good reason. It's quick, healthy, low in carbs, and adapts to practically any cuisine. But if you've ever made it and ended up with mushy texture or that unmistakable “steamed cauliflower” smell, I’m here to help! With my easy method, you’ll get fluffy, rice-like grains every single time — and it’s ready in just 15 minutes.

Why You’ll Love This Cauliflower Rice Recipe

Light, fluffy texture – This method avoids soggy, clumpy results by using the best prep and cook techniques.
Neutral and versatile – It won’t overpower your meal and works with any flavor profile.
No “steamed” smell – Cooked the right way, there’s no strong odor — just fresh, clean taste.
Fast and healthy – Perfect for busy weeknights, and it’s keto, gluten-free, low carb, and paleo-friendly.
Endless possibilities – From Indian to Mediterranean and Asian to Mexican, it fits any dish.

How To Make Cauliflower Rice At Home

Step 1: Cut The Cauliflower
Cut the cauliflower head into quarters by slicing it in half, then in half again.
Slice off the hard core — hold each quarter upright and slice downward to release the florets.
Chop any large florets to fit into your food processor or grater.

Step 2: Rice The Cauliflower
Food Processor – The grater attachment creates light, rice-like pieces quickly and evenly.
Blender Method – Add florets with water, pulse until rice-sized, then drain thoroughly and pat dry.
Box Grater – A good backup method using the medium-hole side, though more effort.
By Knife – If you’re without gadgets, just chop finely until it resembles grains of rice.

Step 3: Cook It the Right Way
Heat a tablespoon of olive oil, avocado oil, or ghee in a large skillet over medium-high heat.
Add the riced cauliflower and season with salt and pepper (or your favorite spices).
Stir fry uncovered for about 3–5 minutes, until tender but still fluffy — not mushy.

Tips for Perfect Cauliflower Rice Every Time

Use the grater attachment on your food processor for consistent shape and size.
Stick to the florets — they have better texture and flavor than the stems.
Always cook uncovered over medium-high heat — this prevents sogginess and smell.
Never add water — cauliflower naturally has moisture that releases as it cooks.
Don’t walk away — it cooks fast and can go from perfect to overcooked in minutes.
For soups, stir it in at the very end to retain texture.
For casseroles, always pre-cook it first to avoid a watery dish.
Use less sauce — unlike regular rice, it doesn't absorb liquids the same way.

Optional Add-Ins to Boost Flavor
Garlic – Sauté minced garlic in oil before adding the rice for a punch of flavor.
Fresh herbs – Add parsley, cilantro, basil, or chives to match your dish.
Seasonings – Try Cajun, curry powder, or Italian seasoning blends.
Lemon – A splash of juice or zest adds freshness.
Asian-style – Stir in coconut aminos or soy sauce for a quick fried rice twist.

Serving Suggestions by Cuisine

Asian-Inspired Meals:
Pair with coconut chicken curry, shrimp stir fry, or beef and broccoli.

Mediterranean Flavors:
Serve under lamb kofta, grilled chicken, or topped with olives and feta.

Mexican Favorites:
Use as a base for burrito bowls, carne asada, or cilantro lime chicken.

Italian Dishes:
Soak up creamy sauces in dishes like Tuscan salmon or chicken marsala.

Storage & Make-Ahead Tips

Refrigerate – Store cooked cauliflower rice in an airtight container for up to 4 days.
Freeze – Freeze raw or cooked rice in a single layer, then transfer to a bag. Reheat straight from frozen or thaw in the fridge first.
Meal prep – Make a large batch and portion into containers for easy side dishes throughout the week.

Frequently Asked Questions

What are the benefits of cauliflower rice?
It’s a nutrient-rich alternative to rice with fewer calories and carbs, making it ideal for keto, diabetic, gluten-free, or paleo diets. Plus, it’s full of fiber and antioxidants.

Where can I buy cauliflower rice?
Look for it in the produce or frozen section of most supermarkets. Popular options include Cauliflower Rice from Lidl, Tesco, and other grocery chains. Just be sure to check for added ingredients in packaged versions.

How many calories are in cauliflower rice?
One cup of raw cauliflower rice contains approximately 25 calories, making it an excellent low-calorie, low-carb substitute for traditional rice.

Can I use frozen cauliflower rice?
Yes! Just cook it straight from frozen in a hot pan. You may need to cook a minute or two longer to evaporate excess moisture.

Is cauliflower rice good for Indian recipes?
Absolutely! Try it with Indian-inspired dishes like chicken tikka masala, saag paneer, or as a base for curry bowls.

Conclusion

Cauliflower rice is one of the easiest, most versatile low carb swaps you can make — and once you master the texture, you’ll never go back to mushy cauliflower again. With endless ways to flavor and pair it, this veggie-packed side deserves a permanent place in your weekly meals.

↓ Jump to Recipe

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Cauliflower Rice

By Nagi Prep: 5 minutes Cook: 5 minutes Total: 10 minutes 5 servings

★★★★★ 5 from 3 votes

Don't expect this to taste exactly like rice. It doesn’t – the texture and flavor are different. BUT it's a tasty, much lower calorie alternative to rice with a neutral flavor, making it perfect for pairing with saucy dishes. Once doused in tasty stir fry sauces or curries, you may forget you're eating cauliflower!

Ingredients

▢1 head cauliflower (or 500g/1lb store bought prepared cauliflower rice, Note 1)

Instructions

Cut or break cauliflower into florets (including stems) that will fit into the feeding tube of the food processor.
Fit food processor with grating disc, place lid on, then push the florets into the feeding tube with the motor running on low. Cauliflower will blitz into rice-shaped bits!
Optional methods for grating: Use a food processor's "S" blade, pulse 4-5 times, or grate by hand after cutting cauliflower into quarters.
Cooking methods: Roast with olive oil, microwave, steam, or stove-top sauté with olive oil. Cook until tender but not mushy.

Notes

Frozen Cauliflower: Can microwave or oven steam directly from frozen. Thaw and drain excess liquid for other cooking methods.

Yield: 1 medium cauliflower (1.25kg/2.5lb) yields about 7 cups of raw rice.

Storage: Raw cauliflower rice can be stored in an airtight container for up to 5 days in the fridge or frozen. Cooked cauliflower rice can be kept for 4 days in the fridge but may become soggy after this.