Cauliflower Rice

User Reviews

5.0

18 reviews
Excellent
  • Prep Time

    5 mins

  • Cook Time

    5 mins

  • Total Time

    10 mins

  • Servings

    5

  • Calories

    35 kcal

  • Course

    Side Dish

  • Cuisine

    American

Cauliflower Rice

Recipe video above. Don't make this expecting it to taste exactly like rice. It doesn't - the texture is different, the flavour is different. BUT it's a tasty, much lower calorie alternative to rice with a neutral flavour that makes it a great healthy option for serving with saucy foods. Once doused with tasty stir fry sauces or curries, you may well forget you're eating cauliflower. And think of what you can do with all the calorie credits!!! {77% less calories, 87% less carbs than rice}

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Ingredients

Servings
  • 1 head cauliflower (or 500g/1lb store bought prepared cauliflower rice, Note 1)
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Instructions

  1. Cut / break cauliflower into florets (including stems) that will fit into the feeding tube of food processor.
  2. Fit food processor with grating disc. Place lid on, then push the florets into the feeding tube with the motor running on low.
  3. Cauliflower will blitz into rice shaped bits! Can use raw but I prefer cooking it - use a method below.

Other grating methods:

  1. Food processor standard "S" blade - fill halfway with florets, pulse 4 to 5 times until largest bits are the size of cooked rice (half will be couscous size, half rice sized). Repeat as needed.
  2. Hand grating - cut whole cauliflower into quarters, then grate by hand.

Cooking Method options (6 - 8 cups rice):

  1. Only cook cauliflower rice until it is just cooked - don't let it go soft and mushy (it gets watery).
  2. Roasting - drizzle with 1 tbsp olive oil. Toss, spread on tray, bake at 200°C/390°F for 15 minutes, tossing halfway through cook time.
  3. Microwave - place in container with lid with vent open. Microwave 4 to 5 minutes on high until tender crisp. Don't overcook too soggy.
  4. Oven steam - place in covered baking dish, bake 200°C/390°F for 20 minutes.
  5. Stove - Heat 1 tbsp olive oil in large skillet over medium high heat. Optional: Cook 2 minced garlic cloves 20 sec until golden. Add rice, cook 4 to 5 minutes, stirring every minute or so, for 5 minutes until just cooked.

Serving:

  1. Serve in place of rice with stir fries, curries, anything saucy that you like serving with rice.
  2. Use in place of rice or grains in salads and fried rice.

Notes

  • Frozen - if using frozen, can microwave or oven steam from frozen. For other cook methods, thaw, drain excess liquid then cook per directions.
  • Yield - 1 medium cauliflower 1.25kg/2.5lb (including stalk) yields about 700g / 1.4 lb 7 cups of raw rice.
  • Cooking with cauliflower rice - cannot use as a straight sub in recipes where rice is cooked in liquid because unlike normal rice, cauliflower rice does not need to absorb liquid to cook. See in post for tips for how to cook with cauliflower rice.
  • Storing:
  • Nutrition per serving, cauliflower rice only.
  • Raw - airtight container for 5 days in the fridge, or freeze
  • Cooked - 4 days in the fridge (I find it gets a bit soggy after this)

Nutrition Information

Show Details
Calories 35cal (2%) Carbohydrates 7g (2%) Protein 3g (6%) Fat 1g (2%) Saturated Fat 1g (5%) Sodium 42mg (2%) Potassium 419mg (12%) Fiber 3g (12%) Sugar 3g (6%) Vitamin C 67mg (74%) Calcium 31mg (3%) Iron 1mg (6%)

Nutrition Facts

Serving: 5Serving

Amount Per Serving

Calories 35 kcal

% Daily Value*

Calories 35cal 2%
Carbohydrates 7g 2%
Protein 3g 6%
Fat 1g 2%
Saturated Fat 1g 5%
Sodium 42mg 2%
Potassium 419mg 9%
Fiber 3g 12%
Sugar 3g 6%
Vitamin C 67mg 74%
Calcium 31mg 3%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.

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5.0

18 reviews
Excellent

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