How to Make Cauliflower Rice

Cauliflower is such a versatile vegetable and I’ve grown to love experimenting with it. One of my favorite things to do with this cruciferous vegetable is to turn it into “rice.”

Because rice can often leave dishes feeling heavy, it’s nice to substitute a vegetable where a starch would usually be. In addition, it’s a great way to squeeze more servings of vegetables into your day.

Origins of Cauliflower Rice

We don’t claim to have invented cauliflower rice, but we sure do love it! So, who does deserve the credit?

It’s believed that cauliflower “couscous” was invented in 1998 in California by a chef named Ben Ford. As far as we can tell, it’s the same thing, just a different name. The term “cauliflower rice” didn’t become an internet sensation until around 2012. But ever since then, this nutrient-rich rice substitute has been booming in popularity!

How to Make Cauliflower Rice

There are two techniques for making cauliflower rice. You can either use a box grater with the medium-size holes (pictured below) traditionally used for cheese, or a food processor with the grater blade to blitz it into small pieces. With both techniques you’re aiming for little pieces the size of rice.

One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.

Once you have your cauliflower rice, it’s easy to cook! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Use a lid to cover so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, stirring occasionally, then season as desired (such as with soy sauce or salt and pepper).

How long does cauliflower rice last?

Raw Cauliflower Rice

We find that if you turn cauliflower into cauliflower rice and leave it in the fridge for a few days, it develops a strong and unpleasant sulfur smell. So its best to use it right away or freeze it.

Cooked Cauliflower Rice

Cooking cauliflower rice prevents it from developing a funky smell as quickly. Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.

Can you freeze riced cauliflower?

Yes! We recommend freezing riced cauliflower after pressing out the moisture and before cooking. Freeze in a sealed container (we like to use Stasher bags) for up to 1 month.

How to Make Cauliflower Rice

1-ingredient cauliflower rice, perfect for practically any dish that calls for brown or white rice!Author Minimalist Baker Print SAVE SAVED

4.93 from 102 votes Prep Time 5 minutes Total Time 5 minutes Servings 8 (1/2-cup servings)Course Side DishCuisine Gluten-Free, VeganFreezer Friendly 1 monthDoes it keep? 4 Days

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US Customary – Metric1 large head cauliflower


Wash and thoroughly dry cauliflower, then remove all greens.If using a box grater, cut the cauliflower into large chunks and use the medium-sized holes (see photo – the side commonly used to grate cheese), to grate into “rice.” If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into “rice.” Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.Once you have your cauliflower rice, it’s easy to cook (or enjoy raw)! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).Use cauliflower rice in recipes that call for rice, such as stir fries or fried rice! Store leftovers in the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.



*This recipe is not my original concept! It’s just my preferred technique.
*Nutrition information is a rough estimate calculated without oil or seasonings.

Nutrition (1 of 8 servings)

Serving: 1 half-cup serving Calories: 25 Carbohydrates: 5.3 g Protein: 2 g Fat: 0.1 g Saturated Fat: 0 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 30 mg Fiber: 2.5 g Sugar: 2.4 g

Below are some recipes which use Cauliflower Rice:
Crispy Peanut Tofu & Cauliflower Rice Stir-Fry // Cauliflower Rice Burrito Bowl // Cauliflower Rice Stuffed Peppers // Cheesy Cauliflower Rice & Broccoli Bake

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