Learn how to make Cauliflower Rice with this easy step-by-step guide. With just 2 ingredients and less than 5 minutes, you could be eating a delicious and wholesome rice alternative immediately.
Have you have tried cauliflower rice yet?
After recently learning that I needed to pay more attention to my carb intake, I have been experimenting with all sorts of substitutes for commonly eaten grains. I’ve been trying new foods such as collard wraps, zucchini noodles, sweet potato toast and – you guessed it – cauliflower rice. And you know what? I’ve never felt better!
Since cauliflower rice has become a staple in my house, I figured I ought to share my “how to make cauliflower rice” guide today on the blog.
Spoiler Alert: It’s super easy!
How to make cauliflower rice in 3 simple steps:
First, we start with a head of cauliflower.
When picking out your cauliflower, look for one that is firm, creamy white, and with compact, tightly closed florets. Avoid cauliflower with open florets or dark brown spots. These are sure signs that your cauliflower is close to spoilage.
When I buy cauliflower, I always go for smaller cauliflower heads. I find they are firmest and freshest.
Note: a small cauliflower will make about 6 servings of cauliflower rice. Larger ones can make between 8 and 10 servings.
The second step in turn that cauliflower into rice.
This is done by grating the cauliflower into rice-size pieces. For this step, you can either use a handheld box grater or your food processor with the shredding attachment in place. I personally prefer a box grater as it gives you more control over the cauliflower and is easier to clean up.
To prepare your cauliflower, cut it into large pieces. If you found a small head, quartering the cauliflower should be fine. Press it through your box grater or food processor until you have small grain-like, rice-resembling pieces.
The third step is to soften and season the cauliflower rice.
To do this, put a little bit of oil in the bottom of a cast iron skillet. I choose heavy-bottom pans like cast iron for two reasons. First, when seasoned properly, they don’t stick as easily as some pans. Less cauliflower rice stuck to the bottom means more for you! Second, and more importantly, cast iron heats up very fast and very hot. This allows a good even steam on the cauliflower rice making it soft and digestible in minutes.
Once the oil is hot, add the cauliflower rice along with a bit of salt. Stir it together, reduce heat, cover, and let steam for 4-5 minutes until cauliflower is tender. Test for doneness and taste to adjust seasonings.
That’s it. Now you are ready to serve!
How to eat cauliflower rice
Some of the ways I eat cauliflower rice are:
Benefits of Cauliflower Rice
As more and more people struggle to digest grains, cauliflower rice makes a great alternative to rice and other grains. It is:
- gluten and grain free
- low carb & low glycemic – cauliflower is between 0 and 15 on the glycemic index compared to rice which is around 74!
- fewer calories – a cup of cauliflower rice is just 25 calories whereas a cup of brown rice is 218!
- High in nutrients – cauliflower is rich in vitamins K and C as well as Indole-3-carbinol which aids in liver detoxification.
- Quick to make – cauliflower rice can be made in about 5 minutes, far less time than it takes to cook rice and other grains.
There you have it. My step-by-step guide on how to make cauliflower rice! Are you ready to try it for yourself? Let’s check out the recipe below.
Learn how to make Cauliflower Rice with this easy step-by-step guide. With just 2 ingredients and less than 5 minutes, you could be eating your own.
Cut the cauliflower in half and cut out the stem and leaves. Cut each half again so that your cauliflower is quartered. You may need to cut into smaller pieces if you are using a food processor.
Heat olive oil in a large cast iron skillet over medium heat. Add shredded cauliflower and salt, lower heat, cover, and let steam for 4-5 minutes, stirring once or twice.
Once cauliflower rice is tender, remove from heat and serve as you would rice. Store in the refrigerator for up to 5 days.