In this recipe I’ll show you how to make riced cauliflower at home — it’s easy, budget-friendly, and fresher than most store-bought options. Learn how to rice a head of cauliflower and then cook it on the stovetop or in the microwave. Cauliflower rice makes a versatile, healthy side or a low-carb substitute for traditional rice in many recipes.
This is the Best Cauliflower Rice recipe!
What is riced cauliflower?
Riced cauliflower, sometimes called cauliflower rice, is a popular low-carb, gluten-free alternative to rice. It’s made by grating cauliflower florets into small, rice-like pieces using a box grater or a food processor. The result looks and behaves similarly to rice in many dishes and can be used in place of rice in stir-fries, bowls, and as a simple vegetable side.
Why you’ll love this Cauliflower Rice Recipe
Homemade cauliflower rice is incredibly adaptable. I add it to soups, stir-fries, and grain-free bowls, or simply serve it as a seasoned side. It pairs with a wide range of flavors and cooks quickly.
Super Simple
This recipe requires minimal equipment — a box grater or food processor — and just a few ingredients. To microwave, you only need cauliflower and a splash of water. For stovetop cooking you’ll need oil for sautéing. Season to taste and you’re done.
Inexpensive
Store-bought riced cauliflower can be pricey. Ricing cauliflower at home is fast and far cheaper, especially if you plan to meal prep.
Healthy
Cauliflower rice is low in calories and carbohydrates. It’s suitable for keto, paleo, gluten-free, vegan, vegetarian, and Whole30 diets. It can be prepared in many ways to fit your meal preferences.
What you’ll need for Cauliflower Rice
Basic ingredients:
- Head of Cauliflower — choose a medium to large head depending on how much rice you want.
- Olive Oil — or another cooking oil if sautéing.
- Water — used for microwaving or boiling.
- Salt — kosher or sea salt recommended.
- Black Pepper
- Butter — optional, for serving.
For exact quantities, see the recipe card below.
How to make Riced Cauliflower
Trim the cauliflower and cut it into small florets, about 1/2 inch in size. Use a box grater or a food processor with a grating or chopping blade to turn the florets into rice-sized pieces. If using a food processor, work in small batches and pulse until the cauliflower reaches the desired texture.
How to Cook Riced Cauliflower
You can cook cauliflower rice on the stovetop or in the microwave. Both methods are quick and simple.
Stovetop
Choose sautéing in a skillet or briefly boiling in a saucepan.
Fried in a Skillet
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the riced cauliflower and cook, stirring frequently, until crisp-tender, about 6 to 9 minutes. Add diced onions, garlic, or other vegetables if you like.
How to Boil Cauliflower Rice
Fill a saucepan with enough water to cover the riced cauliflower, add 1/4 teaspoon salt, and bring to a boil. Add the riced cauliflower, reduce to a simmer, cover, and cook 4 to 6 minutes until tender. Drain well in a colander before serving.
Microwave
Cook From Fresh
Place the raw riced cauliflower in a microwave-safe dish with 1/4 cup water. Cover and microwave on high for 3 to 7 minutes, depending on how tender you want it. Drain any excess water and season.
How To Cook Frozen Cauliflower Rice
Put frozen riced cauliflower in a microwave-safe dish with 1/4 cup water, cover, and microwave on high for 6 to 8 minutes. Drain before serving.
Rice Cauliflower recipe tips
- Meal prep: rice several heads of cauliflower at once and store raw in the fridge for quick meals.
- Avoid overcooking to prevent mushy cauliflower rice; cook just until tender.
- Preheat the skillet before adding cauliflower for better texture and faster cooking.
- To remove excess moisture, drain in a colander and pat dry with paper towels or a clean dish towel.
How to serve the Best Cauliflower Rice
Serving ideas:
- Season with butter, salt, and pepper for a simple side.
- Add a squeeze of fresh lime or lemon juice and a pat of butter.
- Use as a base for stir-fries, curries, or fried rice-style dishes.
- Substitute it for rice under saucy mains, but pre-cook the cauliflower rice first since it doesn’t absorb liquid like rice.
- Try it in salads for added texture or as a low-carb base for bowls and protein plates.
How do I substitute cauliflower rice for white rice?
For serving, substitute cauliflower rice cup-for-cup. When replacing rice within a recipe, remember that rice absorbs liquid while cauliflower does not. If a recipe relies on rice to soak up liquid, pre-cook the cauliflower rice and add it toward the end, or reduce some of the recipe liquid and adjust seasoning or bouillon to maintain flavor. Use judgment for each recipe to get the best result.
Riced Cauliflower Recipe variations
Ideas to vary the recipe:
- Mix riced cauliflower with other riced vegetables like broccoli or carrots for a colorful medley.
- Season with garlic powder, onion powder, Italian seasoning, or your favorite spice blend.
- Add raw riced cauliflower to salads for extra crunch.
Cauliflower Rice Recipe storage
Store raw riced cauliflower in an airtight container for up to 3 days. Cooked cauliflower rice keeps in an airtight container in the fridge for up to 4 days.
How To Reheat
Reheat in a small sauté pan over medium-low heat for 2 to 4 minutes, or microwave in short intervals until warmed through.
How To Freeze Cauliflower Rice
Freeze cauliflower rice in zip-lock freezer bags with as much air removed as possible. Properly stored, it will keep up to 4 months.
Cauliflower Rice FAQs
On the stovetop or in the microwave, cauliflower rice typically cooks in 3 to 6 minutes until just tender. It cooks quickly because the pieces are small.
Cauliflower rice is naturally low-carb and keto-friendly. To add more fat, serve with butter or a drizzle of olive oil. Check sauces for added sugars if you’re tracking carbs.
Avoid overcooking. Cook just until tender and drain any excess moisture. Preheating the pan and using higher heat for a shorter time helps keep a firmer texture.
Cauliflower rice has a mild flavor and a texture similar to rice. It readily absorbs other flavors, making it a great base for many dishes.
Use it as a base for stir-fries, curries, fried rice, or as a simple vegetable side. Its mild flavor complements many proteins and sauces.
Yes. Cauliflower rice is significantly lower in carbohydrates than white rice, making it a popular choice for low-carb diets.
Yes. It’s nutritious, low in calories, and a good option for reducing carbs while adding vegetables to your meals.
If you try this recipe, please come back and leave a rating or review. Share photos of your cauliflower rice to inspire others!
📖 The recipe.
How to Rice Cauliflower
Equipment
- 1 box grater or a food processor with a blade or grater attachment
Ingredients
- 1 medium to large head of cauliflower
- 1 tablespoon olive oil (if sautéing)
- Water (if boiling or microwaving)
- Salt, pepper, butter to taste
Instructions
How to Rice Cauliflower
- Cut the cauliflower into small florets, about 1/2″ in size. Using a box grater or a food processor with a grater attachment, grate the florets into rice-sized pieces. If using a food processor with a chopping blade, pulse in small batches until pieces resemble rice.
How to Cook It On The Stove
- Skillet: Heat olive oil in a large skillet over medium heat. Add riced cauliflower and cook, stirring frequently, until crisp-tender, about 6 to 8 minutes. You can sauté onions, garlic, or other vegetables with the cauliflower if desired.
- Saucepan: Fill a saucepan with enough water to cover the riced cauliflower. Add 1/4 teaspoon salt and bring to a boil. Add the cauliflower, reduce heat to a simmer, cover, and cook 4 to 6 minutes until crisp-tender. Drain and serve.
How to Microwave It
- Place riced cauliflower in a microwave-safe dish with 1/4 cup water. Cover and microwave on high for 4 to 7 minutes, or until tender. Drain any excess water before serving.
Kori’s Tips
- Don’t miss the helpful hints, substitution ideas, and cooking tips in the full post.
- Serving suggestions: Serve as a side with butter, salt, and pepper, or use in place of rice in many dishes.
- Top tips: Rice cauliflower up to 3 or 4 days ahead and store it in an airtight container in the refrigerator to save time.
Nutrition
Carbohydrates: 0.01 g
Protein: 0.01 g
Sodium: 0.1 mg
Potassium: 1 mg
Fiber: 0.01 g
Sugar: 0.01 g
Vitamin C: 0.1 mg
Calcium: 0.1 mg
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More Cauliflower Recipes
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- Cauliflower Cheese (Cauliflower Mac and Cheese)
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- Best Recipe for Cauliflower Steaks
- Asian-Style Roasted Orange Cauliflower Recipe
- Roasted Cauliflower and Mushrooms Recipe
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