17 Genius Ways to Use Cauliflower Rice


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Whether you’re cutting back on carbs or looking to eat more veggies, I’ve got 17 healthy cauliflower rice recipes for you to try!

Following a grain-free diet, cutting back on carbs or simply looking for ways to eat more veggies?! Cauliflower rice is likely your food BBF right now.

Luckily it’s become so popular most grocery stores carry it pre-chopped in bags now. All my go-to spots (Kroger, Whole Foods, Trader Joe’s and Target) have the bags, either in the produce section, the freezer section or both!

Gone are the days of breaking apart whole heads of cauliflower and processing it yourself… unless of course you’re up for it because it is pretty easy (and much cheaper). Here’s my cauliflower rice recipe!

If I’m feeling ambitious I’ll make my own cauli rice, but I like having a bag of the frozen cauliflower rice in the freezer at all times.

Why I Love Cauliflower Rice

Nothing against white or brown rice, but it’s not something I use often anymore because cauliflower rice is readily available and so awesome. Here’s why:

  • It’s a cruciferous vegetable which means it’s part of the cabbage family. Cruciferous veggies are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. They’re a good source of phytonutrients, which may help lower inflammation and reduce the risk of developing cancer.
  • Low in calories and carbs — 1 cup of cooked brown rice has about 216 calories and 46 grams of carbs whereas 1 cup of cauliflower rice has 25 calories and 5 grams of carbs. So cauliflower rice won’t spike your blood sugar/insulin levels the way regular rice or brown rice does.

How to Use Cauliflower Rice

Now that you know why cauliflower rice is so great and how to make it, let’s get cooking, shall we? I have 17 delicious ways to use cauliflower rice — from pizza to smoothies to bowls and bakes

17 Ways To Use Cauliflower Rice.

I scoured the web to find the best of the best so you don’t have to spend hours on Pinterest searching for cauliflower rice goodness. They’re all right here. Enjoy!

Two bowls of cauliflower fried rice with chopsticks.

Cauliflower Fried Rice

Glass of malted chocolate cauliflower smoothie with a blue and white striped straw.

Malted Chocolate Cauliflower Smoothie

Cauliflower pizza cut into slices.

Cauliflower Crust Pizza

Serving bowl of cauliflower tabbouleh with a serving spoon.

Cauliflower Tabbouleh

Veggie burrito bowl with cauliflower rice and sunflower sour cream in a white serving bowl.

Veggie Burrito Bowl with Cauliflower Rice and Sunflower Sour Cream by Blissful Basil

Thai cauliflower rice salad with avocado cream dressing.

Thai Cauliflower Rice Salad with Avocado Cream Dressing by Cotter Crunch

Overhead shot of three bowls full of stir fry with garlic scallion cauliflower rice.

Stir Fry with Garlic Scallion Cauliflower Rice by Lexi’s Clean Kitchen

Mexican Cauliflower Rice Casserole.

Mexican Cauliflower Rice Casserole  by Detoxinista

Cauliflower rice lettuce cups with sriracha peanut sauce in white serving dish.

Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce by Veggie and the Beast Feast

Overhead shot of crispy peanut tofu cauliflower rice stir fry on a white plate with chopsticks.

Crispy Peanut Tofu Cauliflower Rice Stir Fry by Minimalist Baker

Close up shot of lime shrimp and cauliflower rice in a tin foil packet.

Lime Shrimp and Cauliflower Rice Foil Packs by Cooking Classy

10 cauliflower rice sushi pieces on a white plate with soy sauce for dipping and chopsticks.

Cauliflower Rice Sushi by Brit + Co

Bowl of copycat chipotle chicken burrito bowls with avocado and cilantro topping.

Copycat Chipotle Chicken Burrito Bowls by Lexi’s Clean Kitchen

Cauliflower risotto with asparagus cilantro basil hemp seed pesto in a white bowl with additional pesto nearby.

Quick Cauliflower Risotto with Asparagus Cilantro Basil Hemp Seed Pesto by Half Baked Harvest

A bowl of cauliflower porridge with strawberry, apple, and almond topping.

Cauliflower Porridge by POPSUGAR

4 cauliflower stuffed grilled zucchini with shrimp on a wooden serving platter.

Cauliflower Stuffed Grilled Zucchini with Shrimp by Faith Food Fitness

A stack of cauliflower fried rice fritters on a two-tone serving platter.

Cauliflower Fried Rice Fritters by Little Bits Of Real Food

Are you a cauliflower rice fan? If so, what’s your favorite way to use it?

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
Chicken fajita filling on a sheet pan with a wooden spoon. Tortillas are resting on the bottom of the sheet pan.
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  1. Wonderful, wonderful post — and a wonderful, wonderful site. Thank you very much, and best wishes for a great new year.

  2. I really enjoyed this post. I decided to use some of these foods as a food for my daughter’s birthday party.

  3. I LOVE cauliflower rice! I started using it in my smoothies lately and I absolutely love it! It makes smoothies so thick that it’s perfect for smoothie bowls!

    1. We’re on the same page!! I love using it in smoothies too. It adds such a good texture without having to add a lot of frozen fruit.

  4. Yummylicious, we will definitely use these go to recipe since my daughter and are into cauliflower rice for the past two months. Thank you EBF for sharing 🙂

  5. I love cauliflower rice but have not tried it in my smoothies yet. Looking forward to that! I love how you can buy it already prepared!

  6. We love cauliflower rice but didn’t really use it beyond our one go-to recipe. This is an awesome post for us! Thanks!