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

The best way to Make Cauliflower Rice

On days I would like to eat fewer carbs, balance out a more decadent dish, or simply desire a healthy vegetable side dish, I swap the rice for cauliflower rice. It’s the proper quick and lightweight side, and nobody misses the carbs! You’ll be able to serve this veggie rice with any protein you want – chicken, shrimp, whatever, and call it a meal. You’ll be able to make it within the skillet or wok or roast it within the oven in a sheet pan. The oven version is delicious and nutty; the skillet version is quicker and has a more in-depth texture to rice. Either way, they’re each delicious.

Why This Works!

• Cheaper: Making riced cauliflower from scratch will prevent money within the food market. A head of cauliflower is cheaper than buying fresh or frozen riced cauliflower.
• Tastes Great: Since it’s made fresh, it also tastes higher. You should utilize it in any recipe that calls for rice.
• Healthy: An important option to incorporate more plant based foods in your weight-reduction plan, you can too sneak it into meatballs rather than breadcrumbs, the youngsters won’t know!
• Low-Carb Side Dish: Substitute grains with cauliflower for less calories and fewer carbs.
• Add bulk to your meals: For those who still need to eat rice, try using a combination of half rice, half cauliflower to make your portions larger with added nutrients.
• Gluten-free:  A naturally gluten-free side dish.

Ingredients

• A head of cauliflower or 24 ounces cauliflower florets.
• Olive Oil
• Onion and Garlic, for flavor
• Salt and black pepper, to taste

How To Cut Cauliflower For Rice

1. First, wash the cauliflower, remove the core, and let it dry completely.
2. Next, roughly chop the cauliflower into florets with a knife and put it in a food processor in small batches (so it retains a rice shape). Pulse it until it resembles the feel of rice. You don’t need to overdo it because it’s going to get mushy in case you do.
3. Then remove it from the processor and repeat with the remaining cauliflower. (Note, in case you don’t have a food processor, use the massive holes of a box grater and grate in large chunks.)

The best way to Make Riced Cauliflower

You’ll be able to cook riced cauliflower using the stove or oven. The outcomes are different, each are great!

• Stove Method (This method is great once you want more of a rice texture): Heat a big skillet over medium heat and add olive oil. Sauté the onions for 4 to five minutes, and add the riced cauliflower and garlic. Stir the mixture, cover, and cook for about 5 minutes, stirring steadily. It’s ready when the cauliflower is barely crispy on the surface and tender on the within. Season with salt and pepper.
• Oven Method (This gives you a nutty, flavorful side dish): Mix all of the ingredients in a bowl and spread on a parchment-lined sheet pan in a single layer. Roast within the oven for 25 minutes, mixing halfway until golden. The rice will shrink more within the oven than on the stove.

Cooked Cauliflower Rice Variations

• Add fresh lemon juice and fresh herbs at the tip.
• Add lime juice and garlic at the tip.
• Use your favorite spices rather than salt and pepper.
• Add soy sauce to provide it an Asian flair.

Cauliflower Rice Recipes

It’s really easy to make riced cauliflower taste good. It has a neutral flavor, so you may season it with various ingredients to vary the way it tastes. For the easiest method, sauté it with a bit onion and garlic, as I discussed above. You can even use it in any recipe that calls for cauliflower rice. Here’s an inventory of a few of my favorite recipes that swap out rice for cauliflower:

Storage

You’ll be able to refrigerate cooked or raw riced cauliflower for as much as 4 days to make use of in other recipes. Or freeze it in a freezer bag for up to a few months in an airtight container. Reheat it within the microwave, oven, or stove.

Oven Roasted Method
Oven Roasted Method
Oven Roasted Method

Skillet Method
Skillet Method
Skillet Method

FAQs

Is cauliflower rice higher for you than rice?

Cauliflower is healthier than rice because it is a vegetable filled with vitamins and minerals, like vitamins C and K and folate. Cauliflower can also be low in calories and carbs and filled with fiber.

Is it cheaper to make your individual cauliflower rice?

Yes, it’s! Sure, you may buy riced cauliflower already cut or frozen, but nothing tastes higher than making it fresh. Plus, it’s so easy and less expensive than buying it pre-made.

More Cauliflower Recipes You’ll Love

Prep: 20 minutes mins

Cook: 15 minutes mins

Total: 35 minutes mins

Yield: 4 servings

Serving Size: 1 1/4 cups

• Wash the cauliflower, remove the core and let the cauliflower dry completely.

• Coarsely chop into florets, then place 1/4th of the cauliflower in a food processor and pulse until the cauliflower has the feel of rice, don’t over process or it’s going to get mushy. Put aside and repeat with the remaining cauliflower, in batches.

Skillet Method:

• Heat a big nonstick skillet over medium heat and add the oil.

• Saute onions and cook about 4 to five minutes, or until soft.

• Add the cauliflower “rice” and garlic to the skillet. Mix, cover and cook roughly 5 to six minutes, stirring steadily, until the cauliflower is barely crispy on the surface but tender on the within.

Oven Method:

• Preheat oven to 425F.

• Mix all of the ingredients in a bowl and spread on a parchment lined sheet pan in a single layer and roast within the oven 25 minutes, mixing halfway until golden. Note this shrinks more within the oven and makes 2 2/3 cups 2/3 cups per serving.

Last Step:

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Serving: 1 1/4 cups, Calories: 103 kcal, Carbohydrates: 12 g, Protein: 3.5 g, Fat: 5.5 g, Saturated Fat: 1 g, Sodium: 264.5 mg, Fiber: 4 g, Sugar: 5.5 g