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You are here: Home / Family Friendly / Freezer Meals / How to Make Cauliflower “Rice”

Published February 12, 2013. By Alyssa Brantley 361 Comments

How to Make Cauliflower “Rice”

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This post has been a long time coming.

I should have posted it months and months ago but I really wanted to take photos of the process of making cauliflower “rice” and not just a dish with it in it.

Finally, last week, after a discussion on my Facebook page about serving Beef Bibimbap over brown rice or cauliflower rice (recipe coming later this week!), someone mentioned making cauliflower rice in big batches and freezing it.

Why hadn’t I thought to do that before? I freeze everything else right? Such a great idea so thank you!




I picked up a bunch of organic cauliflower at Trader Joe’s for a great price and set up to stock my freezer and (finally) take some in process photos.

OK, so let’s talk about cauliflower “rice”. Cauliflower rice has been making it’s way around the food blogging circuit for a long time now and for good reason.

It’s zero Weight Watchers Points Plus, Low-Carb, Slow Carb, South Beach diet friendly, Paleo, Primal and just a good way to get more vegetables into your diet.

The real deal is that you are not ever going to trick yourself into thinking you are eating rice. Maybe if you spice it up like crazy and close your eyes, you could convince yourself you are eating something similar to Uncle Ben’s Boil in a Bag White Rice? Maybe.

But the point is not to trick you, it’s to make a different choice sometimes.

To eat more vegetables and to have fun with ingredients.

To add volume without calories.

To bulk up dense dishes without adding carbs.

To mix things up and keep trying something different because you never know, you might love it!

Ginger Coconut Cauliflower Rice and HOW TO MAKE CAULI RICE IN THE OVEN

NOTES:

  • I like to use cauliflower rice under really spicy food and I prefer it under drier foods as a lot of sauce tends to water-log the rice.
  • Don’t try to sub cauliflower rice for regular rice in casseroles or in any dish where the rice is there to absorb liquid.
  • I do not recommend the microwave cooking method as the “rice” retains moisture. I prefer the rice a bit dryer and more “rice” like so I use a non-stick frying pan or the oven method detailed below in the recipe.

Do you have any tips for cooking / storing cauliflower rice? If so, I would love to hear them!

Did you make this recipe? Please give it a star rating below!

How to Make Cauliflower Rice
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins
 

How to Make Cauliflower Rice

Course: Sides
Cuisine: American
Keyword: Cauliflower Rice
Servings: 6 servings
Calories: 23 kcal
Author: Alyssa Brantley
4.97 from 31 votes
Print
Ingredients
  • 1 or more head(s) of organic cauliflower
  • food processor or hand-held grater
  • sandwich size freezer bags
Instructions
To Make The Cauliflower Rice:
  1. Grab cauliflower and make sure there are no brown or black spots on it. If so, remove with a paring knife.

    How to Make Cauliflower Rice by www.everydaymaven.com
  2. Rip the leaves off of the bottom.

    How to Make Cauliflower Rice by www.everydaymaven.com
  3. Cut the cauliflower in half and cut the florets off from core until you are left with just the core.

    How to Make Cauliflower Rice by www.everydaymaven.com
  4. Discard the core and break up the florets into somewhat evenly sized pieces.

    How to Make Cauliflower Rice by www.everydaymaven.com
  5. Place florets in bowl of food processor in batches. Process until evenly chopped but not completely pulverized.

  6. Remove rice to a large bowl and continue processing florets in batches until all florets are "riced". Alternately, you could use a hand grater but I imagine it would take quite a bit of time. Grab a measuring cup (I like to freeze 2 cup portions) and some sandwich sized bags (preferably freezer bags even though I took a picture of the non-freezer ones.)

  7. Once you fill your baggies, press the cauliflower flat to be sure to remove the excess air and make storing in the freezer easier.

Cooking Tips:
  1. If preparing the cauliflower rice from frozen, I suggest removing from the freezer and leaving on the counter to soften and defrost a bit while you cook whatever you are planning on serving it with.
Oven Cooking Method (My Favorite!)
  1. Preheat oven to 425F. Spread cauliflower rice out on one or more baking sheets (depending on how much you have) into a single layer. Don't make yourself crazy about the single layer thing, you just don't want to crowd the pan or it will steam and remain moist. Bake for 15 minutes, flipping the "rice" at least 1x. Remove, serve and Enjoy!

Frying Pan Method:
  1. Heat a small amount of olive oil or coconut oil in a non-stick pan over medium high heat and add cauliflower rice.
  2. I like to "dry fry" it to remove as much of the moisture as possible. Make sure to season with salt, pepper and another complimentary spice if possible. Enjoy!
NOTES:

Servings per cauliflower depend on size

Nutrition Facts
How to Make Cauliflower Rice
Amount Per Serving
Calories 23
% Daily Value*
Sodium 28mg1%
Potassium 286mg8%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin C 46.2mg56%
Calcium 21mg2%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.

Did you make this recipe? Tag @EverydayMaven on Instagram with the hashtag #EveryDayMaven and please give a star rating below.

How to Make Cauliflower Rice by www.everydaymaven.com

Filed Under: Freezer Meals, Gluten Free, Grain Free, Kid Friendly, Sides, Uncategorized, Vegan, Vegetarian, Whole30

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Reader Interactions

Comments

  1. Linn says

    October 14, 2017 at 11:07 am

    GREAT INFO. JUST WHAT I WAS LOOKING FOR. LOVE IT.

    Reply
    • EverydayMaven says

      October 15, 2017 at 7:31 am

      Perfect!!

      Reply
  2. Consuelo says

    July 11, 2017 at 6:29 am

    I found cauliflower rice on a supermarket frozen from Italy, and I made a calizoto (rizotto) and it was delicious!!

    Reply
    • EverydayMaven says

      July 14, 2017 at 10:18 am

      Wow – that sounds yummy!

      Reply
  3. Ann says

    January 14, 2017 at 12:43 pm

    I wonder if putting it in the dehydrator would do the trick.

    Heating a huge oven to cook one cookie sheet of cauliflower is a waste of electricity and money. I’d have to cook no less that 6 cookie sheets worth of the cauliflower in my over and it still would be a huge waste of money and electricity.

    So far I’m not impressed as it is just a pile of mush.

    Reply
    • Tam says

      March 5, 2017 at 7:54 pm

      Do it in a pan on the stove. Stop complaining.

      Reply
      • JAW3350 says

        April 14, 2017 at 9:13 am

        I like your attitude.

        Reply
    • Cindy says

      February 19, 2018 at 12:17 am

      I use a toaster oven for as much as I can. I only use my big oven if I have to use a really big pan. I roast meat, bake lies, and bread in my toaster oven. I love it!

      Reply
  4. Carol says

    September 4, 2016 at 7:01 am

    I’m a little confused. Do you dry fry the cauli rice before you freeze it or do you freeze it raw?

    Reply
    • EverydayMaven says

      September 12, 2016 at 3:44 pm

      Hi Carol, I freeze it raw. It cooks from frozen in just minutes. Good luck 🙂

      Reply
      • Kim says

        August 21, 2017 at 1:56 pm

        You can’t just freeze raw vegetables. You need to boil raw vegetables in order to kill the enzymes that control ripening. Boiling for a few minutes kills the enzymes and stops the ripening process. Then put in ice bath and freeze

        Reply
        • EverydayMaven says

          August 22, 2017 at 2:36 pm

          That is one way to do it but not that only way. You can absolutley freeze raw vegetables. They just don’t last as long in the freezer. Here is one (of many) articles that explains…

          http://www.motherearthnews.com/real-food/freezing/freezing-vegetables-zebz1309zstp

          Reply
  5. Deborah says

    August 16, 2016 at 4:40 am

    Thank You a simple easy way to rice cauliflower and a very unique tasty recipe.

    Reply
  6. Tracey says

    July 26, 2016 at 3:36 pm

    Very tasty, but my cauliflower rice stuck to my cookie sheet.

    Reply
    • kim says

      July 28, 2016 at 7:34 am

      parchment might work well for the cauliflower rice oven method

      Reply
      • EverydayMaven says

        August 8, 2016 at 11:16 am

        Yep! You read my mind 🙂

        Reply
    • EverydayMaven says

      August 8, 2016 at 11:13 am

      That sucks Tracey! Next time, line with parchment paper. I’ve never had that happen. Is your cookie sheet old or really worn?

      Reply
  7. Sara M says

    April 12, 2016 at 2:05 pm

    I am curious about using cauliflower rice in baked casseroles. Do you think it would work if I bake the casserole without the rice it calls for and the liquid needed to cook that rice, then shortly before it is done, mix in my dry fried cauliflower rice?

    Reply
    • EverydayMaven says

      April 12, 2016 at 3:29 pm

      Hi Sara! Well, the cauliflower rice will not absorb any liquid, if anything, it will give off some so make sure you don’t use the same amount of liquid called for (for regular rice). Then, I would add it in towards the end!

      Reply
      • Sara M says

        April 12, 2016 at 3:52 pm

        Thanks! That’s what I was thinking.

        Reply
      • Janice says

        July 10, 2017 at 2:12 pm

        I recently made a healthy version of brocolli rice cheese casserole. Could I have sub 1/2 of the rice in the recipe for the cauliflower rice? It called for minute rice and you cooked the brocolli with the rice so I would imagine I could make 1/2 the rice and dry fry the cauliflower rice then add it to the recipe. Do you think that would work or would it be too wet?

        Reply
        • EverydayMaven says

          July 14, 2017 at 10:17 am

          You know Janice, I have to be honest and tell you that I am not a fan of cauli rice in casseroles. It’s just too watery and doesn’t aborb liquid like rice does.

          Reply
  8. patricia sutton says

    January 12, 2016 at 5:22 pm

    I didn’t know if you ever used cauliflower and mash them up just like mased potatoes. My Grandma and my Mom had taught me that when I became a dibetic. You make them just like you would the mashed potatoes. Take the cauliflower off the heat when you can cut through it with no problem.

    Reply
    • Kathy says

      March 2, 2018 at 6:56 am

      I am diabetic too. and found this to be a great way to stretch my allowable carbs. I add a smidge less water to my rice and when it is almost done I cut it with equal amounts of riced cauliflower. very tasty. And my meat and potatoes husband approves. Works for mashed potatoes too and even put flowerets in mac and cheese half and half to to indulge. still husband approved.

      Reply
  9. Dave Taylor says

    January 7, 2016 at 8:30 am

    Add fresh grated coconut to it – lovely !!!

    Reply
    • EverydayMaven says

      January 7, 2016 at 11:01 am

      Yum!!! Such a great idea Dave 🙂

      Reply
  10. Dee says

    January 5, 2016 at 9:05 am

    Once I wash the cauliflower, should I let the cauliflower dry out some before making cauliflower rice? Why add water to the blender if cauliflower tends to hold moisture?

    Reply
    • EverydayMaven says

      January 6, 2016 at 3:11 pm

      Hi Dee – Yes, that is a great idea!

      Reply
  11. Jon says

    December 3, 2015 at 3:23 pm

    I’m trying to go low-er carb (I could never be low carb) and this worked great with aloo gobi. I wanted something to sop up all that delicious sauce, but I already potatoes in the dish (which are the best part to me) so I didn’t want rice or bread.

    Reply
    • EverydayMaven says

      December 4, 2015 at 10:36 am

      Yes! This is perfect for Aloo Gobi Jon – hope you love it!

      Reply
  12. Katherine says

    September 23, 2015 at 9:03 am

    Awesome step by step recipe, thank you!! You said you like to “dry fry,” does that mean you do not use the oil then? I am prepping mine today and having some for dinner!!

    Reply
    • EverydayMaven says

      September 24, 2015 at 4:13 pm

      Thanks so much Katherine! It’s just enough oil so it doesn’t stick if that makes sense. Hope you like it.

      Reply
  13. Mkrpdoc says

    September 16, 2015 at 9:03 am

    Use the grater on your food processor, about a fraction the time.

    Reply
    • EverydayMaven says

      September 16, 2015 at 9:10 am

      I have found that the cauliflower “rice” gets too watery when I use the grater attachment.

      Reply
  14. Holly says

    August 23, 2015 at 2:19 pm

    I love this idea!!! One of the things I have missed, when I started to do “Eat to Live” was the rice and pastas. Well, here is my answer to rice, and I found Explore Asian Organic Adzuki Bean pasta….so excited!!!! Thank you for the Cauliflower Rice idea!!!!

    Reply
    • EverydayMaven says

      August 24, 2015 at 1:39 pm

      Definitely Holly! Here is a post I did recently with some interesting ways to use the cauliflower rice — http://www.everydaymaven.com/2015/20-interesting-cauliflower-rice-recipes/

      Reply
      • Holly says

        August 25, 2015 at 6:36 pm

        Thanks for the recipes!!! Can’t wait to use them!!! Love your website!!!!!

        Reply
        • EverydayMaven says

          August 25, 2015 at 9:55 pm

          Thanks so much Holly!!

          Reply
    • Debbie Daniel says

      September 3, 2015 at 11:08 am

      How are you doing on the Eat to Live plan? I read the book and so far have not been able to commit completely.

      Reply
      • Holly says

        September 8, 2015 at 8:44 pm

        I love the Eat to Live plan….I am feeling better and better everyday…the weight loss has slowed down, but it’s consistent and I am not gaining any of it back. Love that my hubby is doing this with me, and for the first time in his life, he’s losing weight, and feeling wonderful. Do it Daniel!!! You won’t be sorry, I promise!!!!

        Reply
  15. pam says

    June 22, 2015 at 8:49 pm

    Trader Joe’s now sells cauliflower Rice in the freezer section.

    Reply
    • Nej says

      June 26, 2015 at 8:44 pm

      Funny, I came looking for cauliflower rice since buying it at Trader Joe’s(whom can’t keep up with demand)..so I am going to do your method, much cheaper and will be awesome! I can’t wait to try and make it with Bibimbap! Thanks for the great instructions.

      Reply
      • EverydayMaven says

        June 27, 2015 at 1:03 pm

        You’re welcome Nej! I know – our local TJ’s was out of stock almost all last week as well!

        Reply
        • Stacey says

          July 6, 2015 at 9:57 am

          I went into Trader Joe’s yesterday looking for it, they said they’ve been sold out and won’t have it in until Mid August…
          they as well as their supplier could not believe how quickly it sold out and how high the demand is…

          Reply
          • EverydayMaven says

            July 6, 2015 at 10:13 am

            No way Stacey!! That is nuts.

            Reply
        • Tracy Hersey says

          July 7, 2015 at 12:34 pm

          Can you do it with frozen?

          Reply
          • EverydayMaven says

            July 8, 2015 at 3:34 pm

            I am not sure I understand Tracy – can you do what?

            Reply
          • currion says

            July 9, 2015 at 5:10 pm

            If you are asking if you can make cauliflower rice with purchased frozen cauliflower, the answer is no. Frozen bagged cauliflower is already cooked or blanched and if you try to turn it into rice it turns mushy.
            FYI I use the non stick pan method with no oil at all, just toss and ‘toast’ the grated raw cauliflower.

            Reply
          • Becky Taylor says

            February 20, 2016 at 2:01 pm

            I just tried it with frozen cauliflower, and it came out great in the food processor. First I let it thaw out.

            Reply
            • EverydayMaven says

              February 21, 2016 at 10:21 am

              Thanks for letting us all know Becky – very helpful tip!

              Reply
  16. Suzanne says

    May 25, 2015 at 3:58 pm

    This is awesome! We had cauliflower rice at a restaurant a few weeks ago and I’ve been wondering how to make it. Now I guess I need to invest in a food processor. 🙂

    Reply
    • EverydayMaven says

      May 25, 2015 at 9:50 pm

      Wow Suzanne – that is so cool that restaurants in your area have Cauliflower Rice!

      Reply
  17. Esther Cruz Acosta says

    April 24, 2015 at 6:37 pm

    We made the cauliflower pizza recipe that’s going around on social media…delicious! Thanks for your recipes. Looking forward to trying them. I want to try to make Spanish “rice” with cauliflower.

    Reply
    • EverydayMaven says

      April 25, 2015 at 1:34 pm

      Like Paella Esther? That would be a fun way to use the cauli rice!

      Reply
  18. Rebecca K Strobel says

    April 19, 2015 at 5:12 pm

    LOVE this! Making it again and I use Ghee for the stove method and then saute mushrooms, garlic, celery (love me some celery in everything) in Veggie stock…NUMMY! Win Wi!t

    Reply
    • EverydayMaven says

      April 25, 2015 at 1:32 pm

      That sounds really good Rebecca. We eat a lot of raw celery but I don’t cook with it nearly enough.

      Reply
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