Genius Ways to Use Cauliflower Rice

By Brittany Mullins

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Last updated on Aug 16, 2024

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Whether you’re cutting back on carbs or looking to eat more veggies, I’ve got some delicious 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 guide for how to make cauliflower rice!

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.
  • 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 11 delicious ways to use cauliflower rice – from pizza to smoothies to bowls and bakes.

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!

Cauliflower fried rice with eggs in a skillet with a wooden serving spoon. The dish is garnished with fresh green onion.
4.38 from 8 votes

Cauliflower Fried Rice

This healthy cauliflower fried rice comes together in about 15 minutes in one skillet for a quick and easy low-carb meal. It's packed with flavor and tastes better than take-out!
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Cup of chocolate cauliflower smoothie topped with cacao nibs and a blue and white striped straw.
4.63 from 16 votes

Malted Chocolate Cauliflower Smoothie

No fruit smoothies are a thing! This chocolate cauliflower smoothie is thick and creamy without any added sugar or fruit.
View Malted Chocolate Cauliflower Smoothie
Close up photo of cheese cauliflower crust pizza.
4.62 from 100 votes

Cauliflower Pizza Crust

Love pizza, but want to keep it healthy? Make this low-carb cauliflower pizza crust. Only 6 ingredients and so easy!
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Serving bowl of cauliflower tabbouleh with a serving spoon.
4.32 from 19 votes

Cauliflower Tabbouleh Salad

Low carb and grain-free cauliflower tabbouleh. It's fresh, flavorful and perfect for picnics and parties.
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Looking down at a serving bowl containing cilantro lime cauliflower rice.
5 from 4 votes

Cilantro Lime Cauliflower Rice

This cilantro lime cauliflower rice comes together in about 15 minutes and has a ton of flavor! It's the perfect low carb side dish and makes a great base for a burrito bowl or taco salad.
View Cilantro Lime Cauliflower Rice
Cauliflower mujadara on a plate with a blue napkin and fork.
4.91 from 10 votes

Cauliflower Rice Mujadara

Lightened up mujadara with low-carb cauliflower rice instead of regular rice and less oil. This dish is super easy to make and can be eaten as a side or a vegetarian main. It’s gluten-free, grain-free and vegan.
View Cauliflower Rice Mujadara
Tuna curry with vegetables over cauliflower rice in a white bowl, with small bowls of cilantro and green onion on the side.
5 from 2 votes

Tuna Curry Bowl with Cauliflower Rice

This simple tuna curry bowl is made with pantry/freezer staples and comes together in less than 20 minutes so it’s perfect for a quick and healthy weeknight meal! Paleo, grain-free, gluten-free and low-carb.
View Tuna Curry Bowl with Cauliflower Rice
A bowl of cauliflower oatmeal topped with fresh mixed berries.
5 from 3 votes

Cauliflower Oatmeal

Sneak veggies and extra nutrients into your bowl of oats with this cauliflower oatmeal. It's made with a combo of rolled oats, cauliflower rice, protein powder and just a touch of sweetness.
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A chicken burrito bowl with corn salad, black beans, guacamole, shredded cheese, lime slices, greek yogurt and salsa served over cilantro lime rice.
5 from 4 votes

Chicken Burrito Bowl

These chicken burrito bowls combine tender marinated chicken, cilantro cauliflower rice, corn salsa, black beans and romaine lettuce all topped with a delicious tomatillo avocado dressing. Perfect for meal prep.
View Chicken Burrito Bowl
A baking dish containing cauliflower brownie baked oatmeal.
4.89 from 9 votes

Cauliflower Brownie Baked Oatmeal

This cauliflower brownie baked oatmeal sounds decadent, but is made with healthy ingredients and packed with 19 grams of protein per serving. It's delicious, easy to whip up and perfect for meal prep.
View Cauliflower Brownie Baked Oatmeal
Mason jar with a mint chocolate chip smoothie garnished with cacao nibs, granola and mint.
4.28 from 18 votes

Mint Chocolate Chip Smoothie

This creamy chocolate mint chip smoothie is packed with coconut, cacao, mint and frozen riced cauliflower. It’s vegan, low in sugar and loaded with protein and healthy fats.
View Mint Chocolate Chip Smoothie

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
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16 Comments

  1. Wonderful, wonderful post — and a wonderful, wonderful site. Thank you very much, and best wishes for a great new year.

    Reply

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

    Reply

  6. 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!

    Reply

    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.

      Reply

  7. 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 🙂

    Reply

  8. 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!

    Reply

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

    Reply