• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer top navigation
  • Skip to footer bottom navigation
  • Skip to main content
  • Skip to primary sidebar
Skinny & Fit is Always Delicious
Display Search Bar
Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube! Contact Cart

Skinny Fitalicious®

Because skinny & fit always tastes delicious

  • Weight Loss Coaching
    • Weight Loss Coaching / Free Consult
    • Client Testimonials
  • Free Class
  • Podcast
  • Recipes
    • Recipe Index
    • Weight Loss 7-Day Meal Plans
    • Protein, Fiber, Calorie Calculator
    • Free Resources for Fat Loss
    • Megan Recommends
  • Podcast
  • Cookbook
  • About
    • About Megan
    • Policies
    • Contact

BONUS!

3 Smart Strategies To Stop Cravings So You Can Lose Weight!

Home » Blog » Weight Loss

How To Make Cauliflower Rice 2 Ways

Published: Feb 27, 2018 by Megan

This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.

Clients and readers often ask me how to make cauliflower rice. I've been making it for years as a healthy, low carb swap to heavier pasta and rice dishes. I often get questions on Facebook and Instagram asking what cauliflower is and how to make it. In this post, I'll share with you what it is and two ways to make it.

Cauliflower rice is a low carb dish you can add to any meal or swap in heavier dishes. Clients and readers frequently ask me how to make cauliflower rice. In this post, I'll share with you what cauliflower rice is and two ways to make it.

What Is Cauliflower Rice?

Cauliflower rice is simply cauliflower florets pulsed in a high quality food processor or blender several times until it resembles a rice-like texture. It can be eaten raw, or slightly cooked which I'll talk about in a minute.

You can buy a head of cauliflower and rice your own, or buy already prepared cauliflower rice at the store. The produce section of most grocery stores (Walmart and Target included) carry it in the produce section. It's also available in the frozen vegetable section. If you buy it already prepared, then you can skip blending your own. It's a huge timesaver!

Cauliflower rice is a low carb dish you can add to any meal or swap in heavier dishes. Clients and readers frequently ask me how to make cauliflower rice. In this post, I'll share with you what cauliflower rice is and two ways to make it.

Why Cauliflower Rice?

Not only is cauliflower rice low carb, it's low calorie, naturally gluten free and vegan friendly. Cauliflower is also a good source of protein, fiber, potassium, Vitamin C & K as well as other minerals. It's great for those with dietary restrictions, on special diets, or for those who want to eat healthier. Cauliflower rice is a way to add bulk to meals. I often tell my clients who are just starting to eat healthy to make half the rice and mix cauliflower rice in as the other half. I do the same trick with mashed potatoes to make them lower carb.

How To Make Cauliflower Rice?

Method 1: Sautéing

Sautéing cauliflower rice is great for softening the cauliflower and adding flavor to it. I add 2 tablespoons of extra virgin olive oil to mine and sauté 4-5 minutes, stirring occasionally. Adding different spices like paprika, cayenne, garlic powder, turmeric, chili powder and herbs to it can really change the flavor. Because cauliflower has very little flavor, this can be a great way to bring it to life. Add a lean protein like a chicken breast, turkey breast, grass fed beef or fish to it and you've got an easy and tasty meal!

Method 2: Boiling

Boiling cauliflower rice is another way to soften it slightly, and this method gets it to resemble more the texture of rice and pasta. Boil 2 cups of cauliflower rice (approximately a small head) with 1/2 cup to 2/3 cup of water or broth. Milk is another option. It really thickens the cauliflower rice and gives it a thicker, creamier texture. Great for curries!

Watch the video to see me making it in action!

Recipes Using Cauliflower Rice

Low Carb Breakfast Cauliflower Pizza

Paleo Cauliflower Egg Muffins

Cauliflower Egg Muffins made with cauliflower rice! With 6 grams of protein & less than 1 gram of carbs, these egg muffins make a nutritious make ahead breakfast you can take with you on-the-go! Paleo + Gluten Free + Low Calorie.

Paleo Cauliflower Kale Frittata

Cauliflower Fritter Pancakes

More Ways To Eat Cauliflower!

Healthier Mashed Potatoes & Cauliflower

Healthier Mashed Potatoes & Cauliflower! This lighter version of the traditional dish adds cauliflower & Greek yogurt that no one will notice. A healthier side for your dinner table! Gluten Free + Low Calorie

Turmeric Broccoli Cauliflower Gratin

Turmeric Cauliflower Broccoli Gratin casserole made with a rich white wine sauce & sprinkled with parmesan cheese. A low carb side perfect for dinner or the holidays!

Roasted Garlic Cauliflower Mash

Caramelized Cauliflower with Tahini

Caramelized Cauliflower With Tahini

Broccoli Cauliflower Chickpea Bowl

Broccoli Cauliflower Chickpea Bowl

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.

< Previous Post
Next Post >
78 shares
  • Share38
  • Tweet

Reader Interactions

Leave a Comment

    Leave a Comment Cancel reply

    Recipe Rating




  1. Dorothy Ann Steiner says

    February 28, 2018 at 11:45 am

    I use a box grater to make my rice/calliflower

    Reply
    • Megan says

      February 28, 2018 at 3:30 pm

      Wow you are dedicated because that is a lot of work!

      Reply

Primary Sidebar

Welcome!

Megan is a nutritionist, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 stop dieting, heal their relationship with food and lose weight sustainably. Megan lost 80 pounds herself. Here you get healthy, lower calorie recipes!

More on my weight loss coaching here

Popular

  • Healthy High Protein Burrito
  • A hand dipping a cracker into a healthier buffalo chicken dip with cottage cheese.
    Healthy Buffalo Chicken Dip
  • four pancakes stacked on a white plate with a fork.
    Low Calorie Protein Pancakes
  • Healthy Crockpot Buffalo Chicken with just 4 ingredients! Chicken slow cooked in a secret high protein sauce make super tender and juicy shredded chicken. An easy recipe for meal prep. Low Carb + Low Calorie + Gluten Free
    Healthy Crockpot Buffalo Chicken

Healthy 4th of July Recipes

  • Shredded BBQ chicken crockpot served on a bun with a jar of bbq sauce in the background.
    Shredded BBQ Chicken Crock Pot
  • A bowl of healthy broccoli crunch salad surrounded by small bowls of ingredients.
    Broccoli Crunch Salad with Greek Yogurt
  • A bowl of healthy French onion dip on a plate surrounded by chips and veggies.
    Healthy French Onion Dip
  • Healthy potato salad in a tan bowl on a table with a linen napkin underneath.
    Fresh and Healthy Potato Salad

Some links on this site are affiliate links for which I am compensated a small commission if the link is clicked and a purchase is made. There is no cost to you. For a full disclosure policy, visit my Policies.

My Cookbook

low calorie cookbook

Follow me on Facebook! Follow me on Pinterest! Follow me on Instagram! Follow me on YouTube!
  • Weight Loss Coaching
  • Free Weight Loss Class
  • Podcast
  • Recipe Index
  • Contact
  • Privacy
  • Accessibility
© 2025 Skinny Fitalicious® Design by Melissa Rose Design Development by Once Coupled