17 Genius Ways to Use Cauliflower Rice

Whether you’re 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 cheaper).

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. 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.

Want to make your own cauliflower rice? It’s super easy! Simply add chopped cauliflower florets to the bowl of a food processor and quickly pulse until it’s broken down into couscous or rice-size pieces. If there are a few large pieces still intact that’s okay! Remove everything from the food processor, add the large pieces back in and pulse until they’re rice-size as well. This works much better than continuing to process the whole batch as it will start to turn to mush.

17 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.

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. 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

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

Thai Cauliflower Rice Salad with Avocado Cream Dressing by Cotter Crunch

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

Malted Chocoalte Cauliflower Smoothie

Mexican Cauliflower Rice Casserole  by Detoxinista

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

Healthy Cauliflower Crust Pizza

Crispy Peanut Tofu Cauliflower Rice Stir Fry by Minimalist Baker

Lime Shrimp and Cauliflower Rice Foil Packs by Cooking Classy

Cauliflower Rice Sushi by Brit + Co

Copycat Chipotle Chicken Burrito Bowls by Lexi’s Clean Kitchen

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

Cauliflower Tabbouleh

Cauliflower Porridge by POPSUGAR

Cauliflower Stuffed Grilled Zucchini with Shrimp by Faith Food Fitness

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?

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    16 comments
    1. DW
      December 26, 2019 AT 5:50 pm

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

      1. Brittany Mullins
        December 26, 2019 AT 8:55 pm

        Aww that makes me so happy to hear! Happy New Year! <3

    2. my girl birthday
      January 27, 2018 AT 4:59 am

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

    3. holly
      August 11, 2017 AT 1:52 am

      all the stuff has worked thank you

    4. Carolyn
      August 10, 2017 AT 9:02 pm

      Oh, thank you Brittany for your hardwork! We will totally enjoy it!

    5. Emily @ Pizza & Pull-ups
      August 9, 2017 AT 3:28 pm

      I love learning new ways to eat favorite foods. Thanks for sharing.

      1. Brittany Mullins
        August 9, 2017 AT 10:56 pm

        Of course, Emily!!

    6. Katie
      August 9, 2017 AT 12:34 pm

      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. Brittany Mullins
        August 9, 2017 AT 10:57 pm

        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.

    7. Michelle Carbon
      August 9, 2017 AT 10:56 am

      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 🙂

      1. Brittany Mullins
        August 9, 2017 AT 10:56 pm

        You’re so welcome. Enjoy Michelle!

    8. Kristen
      August 9, 2017 AT 10:56 am

      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!

      1. Brittany Mullins
        August 9, 2017 AT 10:55 pm

        I can’t wait to hear what you think of it in your smoothie. I’m a huge fan!!

    9. Andrew
      August 9, 2017 AT 10:07 am

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

      1. Brittany Mullins
        August 9, 2017 AT 10:54 pm

        Yay! So happy this is helpful. I’d love to know, what’s your one go-to recipe?

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