How To Rice Cauliflower

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We’ve got your low-carb starch substitute covered.

Learn How to Rice Cauliflower and you'll never have to go back to regular rice again!

Since you’re here, it’s probably safe to assume that you’re interested in learning how to rice cauliflower. Great choice! Due to its mild taste and ability to soak in flavor, cauliflower has an uncanny ability to mimic rice. Why choose this alternative option? Because it’s lower in carbs and calories! This makes it an excellent, healthy choice if weight loss is your goal. Cauliflower’s power includes immunity building and digestive system assistance. This cruciferous vegetable keeps longer than others, also.

Versatility Of Riced Cauliflower

Riced Cauliflower is a great, low carb option to replace traditional rice.

Cauliflower, why have we not seen you for the star you truly are? Just as kale had a rising moment, cauliflower is most definitely having a minute as well. Buffalo cauliflower is a trendy appetizer on restaurant and bar menus. Additionally, pizza crusts and crackers made with cauliflower are a thing. Furthermore, this low-carb substitute is a great choice for replacing mashed potatoes and white rice. 

Cooked correctly, cauliflower’s texture and taste simultaneously pleases the palate and the body. Although the convenience of bagged pre-riced cauliflower supersedes making your own, there is a time for everything. Most prepared bags of veggies are triple in price, in comparison. Equally important is the appeal of purchasing goods that aren’t processed.

How To Rice Cauliflower

Ricing cauliflower is really simple to do and will allow you to cut carbs and calories from your meal!

Making the rice from scratch really isn’t much work or cleanup. Although blenders and box graters work, your best bet is a food processor. Ultimately, this tool makes less mess and produces more uniform cuts. Check the notes section of the recipe card for methods using the grater or blender. If you don’t have any of these tools, knifing cauliflower into rice isn’t worth it. In fact, you’re better off with the pre-bagged variety. Because time is money.

With that being said, a food processor is the tool of choice. First, remove the stem and outer leaves. Then, cut the head into four sections. After that, cut the sections in half again. Then cut into smaller florets. Finally, add the florets into the food processor. Pulse them until they break down into pieces resembling rice. Batches might be necessary in this step.

How To Cook This Low-Carb Substitute

Riced cauliflower is an excellent healthy side dish to any protein.

Stove-top sautéing is perhaps the easiest and tastiest method. Because cauliflower soaks up flavor like a sponge, white wine, chicken broth, or butter are all wonderful options. Moreover, pulverized cauliflower cooks up in no time. All those small pieces magically cook through quickly. To that end, medium-high heat is preferable. This is especially true if you like your veggies brown and crisp. 

Equally fast is roasting in the oven– or even quicker– the air-fryer! Just be sure to watch the cauliflower closely because it has the potential to burn. Any temperature above 400 degrees is dangerous here, due to the micro mini pieces you just cut. Your best bet is between 375 to 400 degrees for ten minutes, checking in at the five minute mark.

“Faux” mashed potatoes are another great dish utilizing riced cauliflower. Steam the rice with your choice of milk and butter. Then, blend or use an immersion blender for a creamy and dreamy product. 

However you use the cauliflower rice, it’s sure to be something of an adventure! Enjoy the ride and savor the flavor.

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How to Rice Cauliflower

Now that you've purchased a head of cauliflower, here’s how to rice it!
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Yield 4 People
Serving Size 1 cup
Course Appetizer, Dinner, Lunch, Main Course
Cuisine American


  • 1 head cauliflower
  • 1 pinch salt
  • 1 pinch pepper
  • 2 teaspoons olive oil


  • Prepare cleaned cauliflower by removing outer leaves and cutting off the stem. Gently shave any dark parts off with the edge of your knife.
  • Cut cauliflower in half, then halve the two halves so you have four pieces. Continue to cut into florets until they are small enough for the food processor.
  • Add pieces to food processor. This step may be done in two separate batches if you have a lot of cauliflower. Pulse the food processor repeatedly until you have rice sized pieces.

Cooking Cauliflower

  • Preheat large pan to medium high and add the oil. Add cauliflower, and a pinch each of salt and pepper. Cook for ten minutes or until cauliflower is tender and edges are brown.


For blender, you need to add an eighth cup of water and blend pulse style. After that, strain your cauliflower and “dry” it by adding it to a large pan without oil under medium heat. After three minutes, remove the cauliflower as best you can. Add a few teaspoons of oil and saute for ten minutes.
For box grater, don’t break down cauliflower as much. Four pieces should be manageable. Put the grater on top of a plate inside a large bowl. This will help collect your flying pieces, hopefully. Use the large grater setting for rice sized pieces. This method also works for cutting corn off the cob.

Nutrition Information

Serving: 1cup | Calories: 54kcal | Carbohydrates: 7g | Protein: 3g | Fat: 2g | Saturated Fat: 1g | Sodium: 53mg | Potassium: 430mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1IU | Vitamin C: 69mg | Calcium: 32mg | Iron: 1mg |
SmartPoints (Freestyle): 2
Keywords Air Fryer, Budget-Friendly, Gluten-Free, Immunity Support, Keto, Low-Carb

Have you made this recipe?
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Feeling like making more cauliflower dishes? Try this Low-Carb Loaded Cauliflower Casserole or our Super Easy Cauliflower Fried Rice

For more low-carb, Keto-friendly, and Paleo recipes, check out our Pinterest and Instagram accounts. You’ll be able to browse through our delicious healthy meals. We dare you not to drool!

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Alison Borel

Alison Borel came into the culinary world by owning and operating three family restaurants with her husband in San Diego. During that time, she tested, wrote, and taught all the recipes used by her team. She also led cooking classes for small groups. Familiar with vegan and vegetarian cuisine from working in an organic cafe and camp, her preference lies in a plant-based whole foods diet. Alison knows eating for longevity and nutrition not only tastes good, but feels good too.

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