How to Make Cauliflower Rice

Have you ever wanted a healthier alternative to eating rice?  Certainly you can switch from white rice to brown rice, and maybe even to quinoa or another pseudo-grain, but do you want something even healthier?  Do you crave fried rice or black beans and rice but fear the heaviness of the meal?  Are you watching your calorie intake?  Counting Weight Watchers points?  Following the Paleo meal plan?  Whatever your reason may be, I have your solution – Cauliflower Rice!

Learning how to make cauliflower rice is EASIER than you think!  Cauliflower rice is the PERFECT substitute to lighten up any meal and sneak more vegetables into your diet.  Cauliflower is another one of those vegan “miracle” foods that you can use for just about anything!  Rice, alfredo sauce, buffalo chicken wings, pizza crust, chicken salad, mashed potatoes, steaks, ground meat, creamy soups, and even baked goods! Honestly, the list goes on and on…

I know what you’re thinking, cauliflower is gross. Most of us, myself included, never gave cauliflower a fighting chance…until now.  If you are looking for something that fits into your low calorie, weight watchers, low-carb, South Beach diet, pale, primal, clean eating, whole foods, all natural, grain free diet, then this quick rice substitution is for you.  However, please note that cauliflower rice is never going to trick you into thinking that you are eating real rice, but it is going to get you pretty darn close.  It’s like the zucchini spaghetti – just another fabulous alternative to increase your vegetable consumption, reduce calories, and bulk up dishes.  Everything’s worth a shot, right?  Plus, this substitution is so good you’ll definitely be going back for seconds, and thirds, and fourths…


How To Make Cauliflower Rice

Prep time: Cook time: Total time:
Serves: Varies (approx. 5 cups)
Cauliflower rice is the PERFECT substitute to lighten up any meal and sneak more vegetables into your diet. Cauliflower is another one of those vegan “miracle” foods that you can use for just about anything!


  • 1 head cauliflower


  1. Preheat a large non-stick cooking pan over medium heat. There is no need to add oil or water, as the cauliflower will be able to cook perfectly without it.
  2. While the pan is heating, prepare the cauliflower. Remove the leaves from the base of the cauliflower and begin chopping the cauliflower into manageable sized pieces/florets. There is no need for perfection here, as our goal is to continue to cut pieces of the cauliflower off of the head until we get to the core. Once you get to the core, the piece of cauliflower that lacks any tree-like branches, discard it.
  3. Once you have discarded the core, begin chopping your cauliflower chunks into small, rice-sized pieces. I suggest using a large kitchen knife or food chopper, however you can use a food processor as well. Be VERY careful if you are using a food processor not to over process the cauliflower and end up with mush.
  4. Add the chopped cauliflower to the pan and cook over medium heat approx. 5-10 minutes, stirring frequently, until softened. I like to undercook my cauliflower rice so that it has a little crunch and added texture.
  5. You’re done! Enjoy! Note that any leftover cauliflower rice can be stored in the fridge in an airtight container up to 5 days. Refer to the notes for serving/recipe suggestions.

The serving suggestions and recipe ideas are endless for how to make cauliflower rice into fabulous recipes.  We like to turn up the flavors and add freshly grated ginger and soy sauce to give it an Asian flair for fried rice and stir frys.  Also, one of our favorite ways to prepare this rice is with cilantro and lime for a Mexican style meal – black beans and rice anyone?


Cauliflower Rice and Beans

How have you incorporated cauliflower rice into your clean eating lifestyle?  Share your recipes in the comments below!

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