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5.0 from 3 votes

Cauliflower Rice Recipe

Here's a step-by-step recipe for making easy, low-carb cauliflower rice from scratch in the skillet or roasted in the oven. It's delicious in bowls, arancini, stir fries, meal prep, and more.

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4 servings
Calories: 103 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 medium head cauliflower (or 24 oz cauliflower florets)
  • 1 1/2 tablespoons extra virgin oil
  • 1/2 medium onion (diced fine)
  • 2 garlic cloves (minced)
  • 3/4 teaspoon kosher salt
  • black pepper (to taste)

Instructions

    Cup of Yum
  1. Wash the cauliflower, remove the core and let the cauliflower dry completely.
  2. Heat a large nonstick skillet over medium heat and add the oil.
  3. Preheat oven to 425F.
  4. Coarsely chop into florets, then place 1/4th of the cauliflower in a food processor and pulse until the cauliflower has the texture of rice, don't over process or it will get mushy. Set aside and repeat with the remaining cauliflower, in batches.
  5. Saute onions and cook about 4 to 5 minutes, or until soft.
  6. Combine all the ingredients in a bowl and spread on a parchment lined sheet pan in a single layer and roast in the oven 25 minutes, mixing halfway until golden. Note this shrinks more in the oven and makes 2 2/3 cups 2/3 cups per serving.
  7. Add the cauliflower "rice" and garlic to the skillet. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.

Nutrition Information

Serving 11/4 cups Calories 103kcal (5%) Carbohydrates 12g (4%) Protein 3.5g (7%) Fat 5.5g (8%) Saturated Fat 1g (5%) Sodium 264.5mg (11%) Fiber 4g (16%) Sugar 5.5g (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 103

% Daily Value*

Serving 11/4 cups
Calories 103kcal 5%
Carbohydrates 12g 4%
Protein 3.5g 7%
Fat 5.5g 8%
Saturated Fat 1g 5%
Sodium 264.5mg 11%
Fiber 4g 16%
Sugar 5.5g 11%

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