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Home » Blog » Weight Loss » How To Make Cauliflower Rice 2 Ways

How To Make Cauliflower Rice 2 Ways

Published: Feb 27, 2018 by Megan

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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 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

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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.

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  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

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Megan is a nutrition practitioner, author of the Low Calorie Cookbook and podcast host of the Dish On Ditching Diets. Megan helps women over 35 lose weight after losing 80 pounds herself. Here you get low calorie recipes for weight loss that balance hormones. Learn more about my weight loss programs HERE!

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