The Best Cauliflower Rice


January 22, 2019

The best cauliflower rice that is an easy, delicious, low carb, grain-free alternative. Serve with veggies, curries, stir-fries or in abundance bowls.

The Best Cauliflower Rice Recipe That Is Super Easy!

Cauliflower rice has swept the world, and with good reason! It is super easy to make, it’s low in carbs, grain-free, gluten-free, allergy-friendly, paleo and keto-friendly, vegan, vegetarian, and super healthy. Cauliflower is one of the most nutrient-dense and versatile vegetables on offer, and I love that cauliflower rice has made a lot of the cauliflower haters fall in love with this super star veggie!

Cauliflower rice is on menus at all kinds of restaurants and eateries. You can find cauliflower rice in pre-packaged to-go foods, and there are now commercial fresh and frozen pre-packaged cauliflower rice products flooding stores around the world. While these convenience products are great time saving options, I encourage you to make your own cauliflower rice at home because it is soooo easy, takes less than 10 minutes to make, and tastes soooo much better.

I’ve tried all of the cauliflower rice products that I could find in L.A grocery stores in an effort to hunt down a commercial cauliflower rice product that I could get excited about and share with you. But, I have to say, I just have not found one yet that tastes as good as homemade fresh cauliflower rice. Try this simple recipe, and taste the difference for yourself.

There are a ton of easy cauliflower rice recipes on the internet, and they’re pretty similar. (There are only so many ways you can make cauliflower rice.) But, this is the cauliflower rice recipe that I have been using for the last ten years, and it is so easy, tasty, and versatile, that I don’t see any reason to change it. I think it’s the best cauliflower rice recipe I’ve tried.

I’ve added flavor options in the recipe for you to try, and definitely try some of the cauliflower rice recipes I’ve shared at the bottom of the post. Because there are a lot of delicious ways to enjoy cauliflower rice, and I think these are some of the best I have found. I’ll also share my favorite fried cauliflower rice recipe in the next couple of months. Oh….you’re not going to want to miss that recipe. It is soooo good.

What Is Cauliflower Rice?

For those of you who have never tried cauliflower rice or made cauliflower rice, and have no idea what cauliflower rice is, here’s the quick lowdown.

Cauliflower rice is raw cauliflower florets that have been grated with a box grater (with the medium holes) or pulsed in a food processor fitted with the S blade until the cauliflower is the consistency of rice or couscous. This “riced” cauliflower can then be used raw in salads and wraps, or roasted or stir-fried lightly so that it has the look, consistency, and flavor close to traditional white or brown rice.

How To Make Cauliflower Rice

I get a lot of messages asking how to rice cauliflower. When you haven’t done something and it feels strange, it can always be daunting. But, don’t be put off from making your own cauliflower rice at home because it is so easy. There are two ways to make cauliflower rice. You can use a box grater with the medium holes or use a food processor. If you don’t have a food processor use the box grater. But, if you have a food processor, use it as it literally takes 5 to 10 seconds (depending on your food processor).

*If you’re using a box grater, follow the instructions below. but cut the cauliflower into four quarters instead of florets after removing the core so you can grate it most easily.

  1. On a large cutting board, take a large raw head of cauliflower, and with a large sharp knife, remove the outer leaves.
  2. Cut through the hard core, remove it, and cut the cauliflower into florets.
  3. Place the cauliflower florets into a food processor fitted with the S blade, and pulse until the cauliflower has the consistency of rice. You can use plain raw cauliflower rice in grain-free tabouli or in other salads. (See the recipes at the bottom of the post.)

I don’t like to use frozen and defrosted cauliflower florets to make cauliflower rice as the florets release water when defrosted, and it makes any rice that you make mushy. A lot of frozen cauliflower has a funky flavor, too. Use fresh raw cauliflower for the best texture with cauliflower rice.

If using frozen cauliflower rice is your only option or preferred option (I know it can be cheaper), transfer the fully defrosted cauliflower to a layer of paper towels or an absorbent flour sac cloth or dish towel, and press the excess moisture/water out of the cauliflower before grating or processing.

How To Cook Cauliflower Rice

There are two ways to cook cauliflower rice. You can either roast or bake the cauliflower rice or stir-fry it in a wok or deep skillet on the stove.

The stove top method takes a lot less time (5 to 10 minutes), and the oven method takes 30 to 4o minutes. But, the extra time is well worth it, and it is largely hands off time. Throw it in the oven, walk away, and just take it out once to stir to ensure it cooks evenly. With the stove top method, you need to be watching it for the best results.

I prefer to cook cauliflower rice in the oven because you get a much better flavor that is slightly nutty, you get a lovely browning, a great texture that is really close to conventional cooked rice, and the cauliflower cooks evenly. When you cook on the stove top, the cauliflower can get gluggy if you don’t get the temperature and the amount of oil juuust right, and you don’t have a fantastic wok or skillet that doesn’t stick.

How to cook cauliflower rice in the oven:
  1. Preheat the oven to 400°F (200°C).
  2. Place the riced cauliflower in a large bowl, and stir through 2 tablespoons of oil (coconut, olive, or grapeseed), 1 teaspoon sea salt, and 1/8 teaspoon freshly ground black pepper, until well combined.
  3. Line a large baking tray (with a lip) with a silicone liner or parchment paper.
  4. Transfer the prepared cauliflower rice to the prepared baking sheet, and bake for about 15 minutes.
  5. Remove from the oven, stir with a spatula or wooden spoon, and return to the oven for another 15 to 20 minutes, until the cauliflower begins to brown.
  6. Stir through chopped fresh herbs such as chopped parsley, cilantro, or basil, and set aside, until ready to serve.
To cook cauliflower rice on the stove top:
  1. In a large deep skillet or wok, gently warm 1 to 2 tablespoons of oil (coconut, olive, or grapeseed) and any spices or dried herbs over medium heat.
  2. Stir in the raw riced cauliflower, and stir with a wooden spoon to distribute the oil evenly. Place a lid on the skillet or work to allow the cauliflower to steam while cooking, and stir every minute so that the cauliflower cooks evenly and doesn’t burn. Stir-fry/steam for 5 to 7 minutes, or more if needed, until the cauliflower is cooked through.
  3. Stir through chopped fresh herbs such as chopped parsley, cilantro, or basil, and set aside, until ready to serve.

I am not a fan of cooking cauliflower rice in the microwave. (Well, I’m not a fan of using a microwave for anything.)

Today, I’m sharing the recipe for cooking in the oven. This recipe is a staple in our house. I hope you enjoy it.

Ways To Use Cauliflower Rice:
  • Use raw cauliflower rice in salads and wraps (see recipes below)
  • Serve cooked with stir-fried vegetables, stews, and curries
  • Make cauliflower fried rice (I’ll share my favorite recipe soon)
Recipes Using Cauliflower Rice

Tabouli Using Cauliflower Rice
Cauliflower Rice Salad
Sesame Ginger Stir-Fry with Cauliflower Rice
Cauliflower Rice Bowl with Roasted Veg & Chimichurri
Cauliflower Couscous
Cauliflower Rice Stuffing

Please let me know what you think of this recipe in the comments!

Your feedback is really important to me, and it helps me decide which recipes to post next for you.

HOW TO MAKE CAULIFLOWER RICE

HOW TO MAKE CAULIFLOWER RICE: It is super easy, and so much tastier and more nutrient-dense than store bought. There are two ways to make it: on the stove or in the oven. I prefer to cook cauliflower rice in the oven because you get a much better flavor, a slight browning, and a great texture that is closer to conventional cooked rice, and the cauliflower cooks evenly. All of the tips and instructions for both methods are in the post below, as well as some awesome recipes using cauliflower rice. GET THE FULL PRINTED RECIPE & TIPS:https://www.theblendergirl.com/recipe/the-best-cauliflower-rice/

Posted by The Blendaholic on Friday, March 15, 2019
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Cauliflower Rice

The best cauliflower rice that is an easy, delicious, low carb, grain-free alternative. Serve with veggies, curries, stir-fries or in abundance bowls.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4

Ingredients

Instructions

  1. Preheat the oven to 400°F (200°C). 

  2. Line a large baking tray (with a lip) with a silicone liner or parchment paper.

  3. Throw the cauliflower florets into a food processor fitted with the S blade and pulse until it has the consistency of couscous. 

  4. In a large bowl, mix the processed cauliflower with the oil, salt, and pepper until well combined. 

  5. Transfer the “rice” to the prepared baking tray, and bake for about 15 minutes. Remove from the oven, stir with a spatula or wooden spoon, and return to the oven for another 15 to 20 minutes, until the cauliflower begins to brown. 

Recipe Notes

Photo by Trent Lanz; styling by Alicia Buszczak

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