Cauliflower Rice Recipe

Cauliflower Rice

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Learn how to make cauliflower rice with this quick recipe. The two easiest ways to make riced cauliflower are with a food processor and with a grater. Here, the cauliflower rice is made into an herbed pilaf that can be served alongside any protein.

Hilary Meyer

Updated on March 28, 2024

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

a recipe photo of Cauliflower Rice — Photo:
EatingWell

Active Time:

10 mins

Total Time:

10 mins

Servings:

4 servings

Nutrition Profile:

Sesame-Free Diabetes-Friendly Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Mediterranean Diet

Jump to Nutrition Facts

How to Cut Cauliflower for Rice

Before you can turn your cauliflower into rice, you have to break the cauliflower into large pieces. Here’s how:

Cut the head of cauliflower in half, down the middle.
Cut a "V" into the core where it meets the head.
The cuts will separate the core from the head. Do this to each half.
Cut the halves into quarters.
Cut the quarters into eighths to break them down into manageable pieces (bigger pieces are good for grating; smaller pieces are good for the food processor).

a photo of a person chopping up cauliflower — Alison Miksch

How to Make Cauliflower Rice in a Food Processor

Add the cauliflower florets to the food processor bowl, making sure it's not packed.
Press the "pulse" button on the food processor to break down the pieces further.
Continue to pulse the cauliflower until it's chopped into a size you like.

a photo of cauliflower being cut up in a food processor — Alison Miksch

How to Make Cauliflower Rice with a Grater

Just like grating cheese, slide the florets up and down the box grater. This leaves you with perfect rice-size pieces but will take a little bit longer than busting out your food processor.

a photo of someone grating cauliflower — Alison Miksch

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Ingredients

4 cups cauliflower florets
1/4 cup extra-virgin olive oil
1/2 teaspoon salt
1 cup chopped herbs, such as chives, parsley, cilantro and/or basil

Directions

Pulse cauliflower in a food processor until chopped into rice-size pieces.

Alison Miksch
Heat oil in a large skillet over medium-high heat. Add the cauliflower and salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Remove from heat and stir in herbs.

Alison Miksch

Frequently Asked Questions

Is Cauliflower Rice healthy?

Yes, cauliflower rice is healthy because cauliflower is good for you. The cruciferous vegetable contains essential nutrients, including vitamin C and vitamin K. Cauliflower rice can also be a low-carb swap for white rice or brown rice. A 1/2-cup serving of this cauliflower rice recipe contains 3 grams of carbohydrates, whereas a ½-cup serving of cooked long-grain brown rice contains 26 grams of carbohydrates.
What recipes can I use Cauliflower Rice in?

Cauliflower rice is a versatile ingredient, and it can be used in quick side dishes like our Cauliflower Rice Pilaf. You can also substitute cauliflower rice in place of white or brown rice in recipes like Cauliflower Chicken Fried "Rice", Black Bean-Cauliflower “Rice” Bowl and Cauliflower Rice–Stuffed Peppers.

Additional reporting by Charlotte Fisher

EatingWell.com, December 2023

Nutrition Facts (per serving)

135	Calories
14g	Fat
3g	Carbs
1g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup
Calories 135
% Daily Value *
Total Carbohydrate 3g	1%
Dietary Fiber 1g	4%
Total Sugars 1g
Protein 1g	3%
Total Fat 14g	18%
Saturated Fat 2g	10%
Cholesterol 0mg	0%
Vitamin A 28Âµg
Vitamin C 28mg	31%
Vitamin D 0Âµg
Vitamin E 2mg	14%
Folate 38Âµg
Vitamin K 60Âµg
Sodium 281mg	12%
Calcium 31mg	2%
Iron 1mg	4%
Magnesium 15mg	4%
Potassium 191mg	4%
Zinc 0mg	2%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.