Learn how to make Cauliflower Rice with this easy step-by-step guide. With just 3 ingredients and less than 5 minutes, you could be eating a delicious and wholesome rice alternative immediately.
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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 this recipe has become a staple in my house, I figured I ought to share my how-to guide today on the blog.
Spoiler Alert: It's super easy!
Recommended Ingredients and Equipment
Cauliflower rice is super easy to make! It's made with just 3 ingredients in under 5 minutes.
Ingredients and Substitutions
- Cauliflower - Read about how to pick the perfect cauliflower.
- Olive Oil
Check out the full list of my recommended kitchen tools and gadgets.
How to Make Cauliflower Rice
Step One - Pick the Perfect 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 heads. I find they are firmest and freshest.
Pro Tip: a small cauliflower will make about 6 servings. Larger ones can make between 8 and 10 servings.
Step Two - Rice the Cauliflower
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 and it 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.
Step Three - Lightly Sauté
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:
- When seasoned properly, they don't stick as easily as some pans.
- They heat 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 riced cauliflower 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.
Serving and Storing
Serve riced cauliflower as a low-carb substitution to rice. A few of my favorite ways to serve cauliflower rice are:
Store leftovers in an airtight container before sautéing and seasoning. Once it has been heated, it doesn't last long. Store it in the refrigerator for up to 5 days. When you are ready to use heat, season, and serve.
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!
- Quick to Make. Cauliflower rice can be made in about 5 minutes, far less time than it takes to cook rice and other grains.
Recipes For Cauliflower Rice
How to make Cauliflower Rice
- 1 small head of cauliflower
- 1 tablespoon olive oil
- ½ teaspoon salt
- 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.