How to Make Cauliflower Rice

Here’s how to make cauliflower rice at home. It’s so easy and can be used in a variety of ways!

Oh cauliflower rice, how did we ever live without you? Cauliflower rice took the health world by storm a few years ago and my obsession has only grown since then.

Cauliflower rice in a pan with a wooden spatula stirring it.

If you’re looking for a grain-free, low-carb substitute for traditional rice, cauliflower rice is for you. It’s super easy to make and can be used in a wide variety of recipes.

Cauliflower on a marble countertop.

What Does it Taste Like?

Cauliflower rice tastes like… cauliflower! It has a mild flavor that typically takes on the seasonings in the dish making it a super versatile veggie base.

Ingredients Needed:

  • cauliflower
  • olive or avocado oil
  • sea salt

How to Make Cauliflower Rice

Time needed: 15 minutes.

How to Make Cauliflower Rice

  1. Prep cauliflower

    Wash, dry and remove the stem and any outer leaves from the cauliflower. Cut the head of the cauliflower into quarters, then trim out the inner core from each quarter.Cauliflower florets on a wood cutting board with a knife.

  2. Chop into florets

    Either break apart the cauliflower into large florets using your hands or use a knife to cut off florets. If the core is tender, you can chop it into pieces as well!Cauliflower in a food processor.

  3. Pulse

    Add the cauliflower florets into a food processor fitted with the blade attachment and pulse using 1 second pulses until the cauliflower is broken down into rice-sized pieces. Make sure you only fill the processor about 3/4 full. With this in mind, you might have to pulse in batches depending on the size of your processor.Blended cauliflower in a food processor.

Troubleshooting & Tips

“I don’t have a food processor!” – If you don’t have a food processor you can use a high powered blender or a cheese grater to rice the cauliflower.

Large pieces won’t break down in processor – If you have large pieces mixed in with the riced cauliflower, remove the large pieces and set aside. After placing the riced cauliflower in a different bowl, place the large pieces back in the processor and pulse until they break down.

Cauliflower rice in a pan with a wooden spatula stirring it.

How Long Does It Last

Cauliflower rice is great for meal prep because it stores so well! Store it raw in an airtight container in the refrigerator for 2-3 days or in the freezer for 1-2 months.

How to Use Cauliflower Rice

There are so many way to use cauliflower rice, which I’lll share below. If you want to make it warm (to enjoy like traditional rice), simply add a little oil to a sauté pan. Sauté until it’s warm and golden brown in some spots, about 5-10 minutes.

Cauliflower Rice Recipes to Try:

Bowl full of cauliflower rice. A spoon is in the bowl. A pink napkin is below the bowl.

If you make this recipe be sure to leave a comment and star rating below letting us know how it turned out for you. Your feedback is so helpful for the EBF team and our readers!

Bowl full of cauliflower rice. A spoon is in the bowl. A pink napkin is below the bowl.

How to Make Cauliflower Rice

Brittany Mullins
How to make cauliflower rice at home with fresh cauliflower. It's so easy and can be used in a variety of ways!
4.67 from 3 votes
Prep Time 15 mins
Cook Time 10 mins
Course Side
Cuisine American
Servings 2
Calories 117 kcal

Ingredients
  

  • 1 head of cauliflower any size
  • 1/2 - 1 Tablespoon olive or avocado oil optional
  • Sea salt optional

Instructions
 

  • Prep cauliflower: Wash, dry and remove the stem and any outer leaves from the cauliflower. Cut the head of cauliflower into quarters, then trim out the inner core from each quarter. 
  • Break apart the cauliflower into large florets using your hands. If the core is tender, you can chop it into pieces and add it with the florets as well. 
  • Add to processor: Place the cauliflower florets into a food processor fitted with the blade attachment, making sure the container is only ¾ full. Depending on the size of your processor and the size of the cauliflower, you might need to do this in batches.
  • Pulse: Process the cauliflower in the food processor using 1-second pulses until it’s broken down into rice-sized pieces. 
  • If you notice any larger pieces of cauliflower remaining after most of the pieces are rice-sized, garb these out and set them aside. Transfer the riced cauliflower into a bowl, add the large pieces back in and process again until they’re riced-sized as well. 
  • If you don’t have a food processor, you can use the large holes of a box grater.
  • Use: Once the cauliflower is in rice-size pieces you’re ready to use it in any recipes that call for cauliflower rice. 
  • To make warm cauli rice: If you want to cook it up and use it like regular rice, simply add a little oil to a sauté pan. Once warm, add the cauliflower and a little sea salt to the pan. Sauté until it's warm and golden brown in some spots, about 5-10 minutes.
  • To store: Raw rice can be stored in an air-tight container the fridge for for 2-3 days or in the freezer for 1-2 months.

Nutrition

Serving: 1/2 of recipeCalories: 117kcalCarbohydrates: 8gProtein: 6gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 5gSodium: 382mgSugar: 7g
Keyword cauliflower rice
Tried this recipe?Let us know how it was!

Photos by Ashley McLaughlin.

This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




    4 comments
    1. Joan
      January 19, 2021 AT 4:09 pm

      4 stars
      So glad your recipes showed up and have such great ideas. Will certainly try making the cauliflower rice for all sorts of things.
      How do I receive other posts from you? Email? YouTube? Please contact my email. Thanks bunches.

    2. Alysa
      January 16, 2021 AT 1:00 pm

      5 stars
      My family recently switched from rice to quinoa to eat healthier, but I personally can’t stand quinoa. This Cauliflower rice is exactly what I needed to make my own healthy switch. It’s soft and absorbs flavor really well.

      1. Brittany Mullins
        January 17, 2021 AT 7:49 pm

        Ahh yay! So glad you enjoyed this cauli rice, Alysa. Thanks for coming back to leave a review. I appreciate it!

Parchment paper lined with protein balls.

5 SECRETS TO
HEALTHY SNACKING

Eating healthy doesn’t have to be boring!

FREE EMAIL BONUS