How To Make Cauliflower Rice Recipe

Chef Randy , On September 17, 2022

The glycemic index (GI) of cauliflower is very low at 5 - 15. Caluliflower has properties that can prevent cholesterol and improves blood flow in the body too.

Level: Easy

Time: 20min

Serves: 2 People

Cost: Low

Easy Cauliflower Rice Recipe Overview

Turning a head of cauliflower into small cauliflower rice granules is as easy as it sounds. Grate it with a cheese grater, throw it into a blender or food processor, or shave it with a sharp knife. If there is moisture in the granules, you can spread them out on a sheet pan for 30 minutes or so, or squeeze in a paper towel. Excess moisture can make the grains a bit soggy sometimes. You can buy riced cauliflower frozen in bags at the grocery store, but just like any other frozen veggie, it loses a lot in translation.
The raw granules aren’t really anything to write home about. It’s what you do after turning it into small cauliflower rice granules that makes the difference. I find that roasted or toasted riced cauliflower with a bit of sea salt is a far better side dish than any white, brown or wild rice I’ve tasted. And anything you could imagine with rice, you can do with riced cauliflower. Just use common sense when cooking. It’s a vegetable, after all, not a dried rice grain, so you can’t put it in a rice cooker for example.

Kitchen Tools For This Vegan Cauliflower Rice Recipe:

  • Kitchen knife

  • Cutting board

  • Food processor or box grater

Tools For This Cauliflower Recipe.

Low Carb Cauliflower Rice Recipe Tools

Cauliflower Recipe Ingredients & Shopping List:

  • 1 cauliflower head trimmed

  • 1 teaspoon minced fresh garlic

  • ¼ cup grated parmesan

  • 1 teaspoon kosher salt

  • ⅛ teaspoon freshly ground black pepper

How to Prepare Cauliflower Rice

  1. Wash the cauliflower, trim outer leaves and cut into chunks.

    Cut cauliflower florets

    Chop the Cauliflower Florets.

  2. If you use a cheese grater, cut the cauliflower into large chunks and use the medium-sized holes to grate into “rice.” If using a food processor, cut into smaller pieces and use the grater attachment to grate the cauliflower into “rice”. I have even been known to use my sharp chef knife and simply shave the florets until I get down to the stalks.

    Picture of Cauliflower Rice

    Easy Cauliflower Rice After Being Grated.

  3. Optional: If you get excess moisture, spread the riced granules out on a sheet pan to dry a bit, or squeeze between paper towels.

Common Questions About How to Make Cauliflower Rice

Can I use frozen riced cauliflower from the market? Sure you can. It will not be as fresh tasting but is a way to skip the work and get straight to preparing it using your favorite recipes.

Can I store the riced cauliflower? I have found that it’s best to cook right away. When I’ve tried to store the raw riced cauliflower, it tends to smell funky after a day or 2. Best bet is to use right away, or freeze the riced cauliflower for use in the future.

Where the heck did riced cauliflower come from? I don’t find any references to riced cauliflower much before the 2000s. It seemed to pick up steam and become more popular around 2010. And it’s popularity isn’t just a fad, as it’s a super healthy along with cauliflower mash that are very tasty and easy way to use this weird under-appreciated veggie, and it’s probably here to stay.

How long does riced cauliflower last? The raw riced cauliflower doesn’t hold very well in the fridge. I recommend cooking it fresh, then freezing the unused portion, and storing the cooked riced cauliflower for 4 or 5 days in the fridge in a zip lock bag or sealed container.

Chef Randy

After graduating from LeCordon Bleu at the top of his class Chef Randy dove head-first into a culinary career working in many top-tier restaurants including the Golden 1 Center Arena as a lead cook. He later owned and operated a mobile woodfired pizza concept where he championed whole and natural ingredients. Chef Randy is passionate about healthy food and developing relationships with local providers for true farm-to-fork food production.