How to Make Cauliflower Rice Recipe (Quick & Easy) 🍚

Looking for a low-carb alternative to traditional rice that’s quick, easy, and packed full of flavor? Our Cauliflower Rice recipe is just what you need! With its satisfyingly fluffy texture and blend of spices, this dish is a great way to enjoy white rice substitute on a keto diet.

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Preparation and cooking overview

It takes just 20 minutes to cook cauliflower rice from scratch. All you need to do is chop a head of cauliflower into a fluffy texture that resembles rice. Then, simply sauté it in a pan with some spices, and you get the healthy alternative to rice in no time!

Chef’s note

You can customize this recipe by experimenting with flavors. If you like a touch of citrus, drizzle some freshly squeezed lemon juice over the top just before serving. A pinch of cayenne pepper or some diced jalapenos can add a fiery kick for those who enjoy a bit of heat. And if you have a favorite hot sauce, stirring it in during the last few minutes of cooking can add an extra layer of flavor.

Prep Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 Minutes
Difficulty Level: Easy
Recipe Makes 4 Servings

🍚 Ingredients for this cauliflower rice recipe

You only need a few simple ingredients to prepare this recipe at home:

1 medium head of cauliflower (approx. 1-1.5 pounds)
2 tablespoon olive oil
½ teaspoon turmeric
½ teaspoon garlic powder
¼ cup water
Sea salt, to taste
Freshly cracked black pepper, to taste

Ingredients made ready for the preparation of cauliflower rice recipe.

Ingredient substitutions

If you don’t have the exact ingredients, swap them with these keto-friendly alternatives:

Olive oil: Substitute olive oil with an equal amount of avocado, coconut, or ghee.
Turmeric: Replace it with spices like ground cumin, paprika, or curry powder for a different flavor profile.
Garlic powder: Use minced fresh garlic cloves instead of garlic powder for a fresh garlic taste.

Additional ingredients

Elevate the flavor profile of this fluffy “rice” with the following optional ingredients:

Melted butter or coconut oil: Drizzle a teaspoon of melted butter or coconut oil before serving.
Fresh herbs: Chop some fresh parsley leaves, cilantro, or chives and stir them at the end of cooking.
Chili flakes: Sprinkle red chili flakes on the “rice” before serving.
Grated parmesan: Add a sprinkle of grated Parmesan cheese to the pan during the last minute of cooking for a cheesy twist.
Toasted almonds or pine nuts: Toss in some toasted nuts for a delightful crunch and an extra layer of flavor.
Fresh lemon juice: Squeeze fresh lemon juice and sprinkle a bit of lemon zest before serving.

Cooking tools required

To make this cauliflower rice recipe, you’ll need the following tools:

Large pan
Knife
Cutting board
Measuring spoons and cups
Spatula

How to make Cauliflower Rice: step-by-step guide

Cooking methods

Sautéing

Preparation steps

Gather and measure all the required ingredients.
Rinse the fresh cauliflower head under cold tap water and pat it dry. Remove the green leaves.

Cauliflower florets next to a food processor.

Cooking instructions

Start by cutting the cauliflower head into small florets. Then place them in a food processor.
Use the pulse setting on the food processor to chop the cauliflower until it has a rice-like texture. If you don’t have a food processor, use a box grater to achieve the same effect.
Next, heat the olive oil in a large pan over medium heat. Add the cauliflower rice to the pan and cook for about 5 minutes or until it becomes tender. Be sure to stir it occasionally so that it cooks evenly.
Now, sprinkle the turmeric and garlic powder over the cauliflower rice. Add salt and freshly cracked pepper according to your taste preferences.
Pour a small amount of water into the pan and reduce the heat to medium-low. If you like, you can cover the pan with a lid at this stage.
Let it cook for another 3-4 minutes to combine the flavors.
Finally, serve the “rice” as a tasty side dish that pairs well with your main course. Enjoy!

Blending cauliflower using food processor.

Cast iron pan placed on a indiction stove.

Using spatula to sautè cauliflower rice.

Chef’s pro tip

This is a really simple cauliflower rice recipe, but there’s one thing that can go wrong – turning your cauliflower to mush! Be careful not to over-process the cauliflower florets in the food processor. If you chop them too much, you’ll end up with something more like cauliflower mash instead of rice. To avoid this, use the pulse setting on your food processor and do it in short bursts. Check the texture occasionally to ensure you’re getting small, rice-like pieces.

What to serve with cauliflower rice?

This cauliflower rice is super versatile and pairs beautifully with a range of keto-friendly dishes. Here are our favorite picks:

Curry in a Hurry: Serve the cauliflower rice with a flavorful curry made of chicken and veggies for a satiating meal.
Grilled Vegetables: Combine the cauliflower rice with grilled mixed vegetables for a colorful and nutrient-rich plate.
Keto Curry Skillet with Salmon: Serve the cauliflower rice with a rich curry sauce and grilled salmon for a hearty dinner.
Lemon Pepper Chicken: The zesty flavors of lemon pepper chicken complement the mild taste of cauliflower rice, creating a balanced and delicious meal.

How to make it healthier?

Opt for organic cauliflower and spices if available in your grocery store.
Use less salt in the rice to keep your sodium intake in check.

Time-saving tips

Use pre-riced cauliflower: Buy fresh or frozen pre-riced cauliflower from your grocery store to save some preparation time. You won’t have to thaw the frozen rice; sauté it directly in the pan.

What can I prepare ahead of time?

Riced cauliflower: Cut the cauliflower and pulse it in the food processor ahead of time. Store the riced cauliflower in a sealed container in the fridge; it will be ready to cook when you want to start cooking.

Storage and reheating instructions

Storage instructions

Refrigerator: Let the leftovers cool to room temperature, then put them in an airtight container. They will stay tasty in the fridge for 2-3 days.
Freezer: If you want to freeze the cooked cauliflower rice, first spread it on a baking sheet lined with parchment paper and freeze it for a few hours until solid. Then, put it in a freezer-safe bag. It will keep for 3-4 months. Don’t forget to thaw it in the fridge before reheating.

Reheating instructions

Microwave: Place the cauliflower rice in a microwave-safe container and cover it loosely. Heat it for 1-2 minutes until hot.
Stove: Reheat the cauliflower rice in a pan on medium heat. Add a little water, cover, and warm it up for about 5 minutes, stirring now and then.

Recipe wrap-up conclusion

Our Cauliflower Rice recipe isn’t just simple to make; it’s also very flexible. You can have it for a fulfilling breakfast, take it with you for a healthy lunch at work, or enjoy it as a quick side dish at dinner. No matter how you include it in your meals, it’s sure to add a delightful combination of flavor, texture, and nutrition.

So why wait? Get some cauliflower and make this tasty low-carb alternative to regular rice. The flavors will make your tastebuds happy, and your body will appreciate the healthy nutrients. Eating well never tasted so wonderful!

Frequently asked questions

Cauliflower rice is low in carbs and high in fiber, making it a fantastic keto-friendly alternative to traditional rice. Plus, it’s incredibly versatile, and you can use it in various dishes.

A cup of raw cauliflower rice contains about 5 grams of carbs, and around 2 grams of fiber, which lowers the net carb count to about 3 grams. This makes it an excellent choice for low-carb and keto diets or for anyone looking to reduce their carb intake.

Yes, you can use frozen cauliflower. Just thaw it out, pat it dry to remove any excess moisture, and then proceed with the recipe as directed.

Absolutely! You can use this cauliflower rice just like you would normally use rice. It’s great in stir-fries, stuffed peppers, burritos, or even as a base for a grain bowl.

Season the cauliflower rice with salt, pepper, and any herbs or spices you love when sautéing. Garlic powder, paprika, onion powder, cumin, and chili powder are great options. To add flavor, you can also use lemon juice, olive oil, or sesame oil.

Cauliflower rice is a low-calorie food. One cup of raw cauliflower rice contains approximately 25 calories. But remember that adding oil or other ingredients will increase the calorie count. Please check the recipe card below to know the exact calorie count of this recipe.

📖 Recipe

Cauliflower Rice

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Enjoy a quick and flavorful keto Cauliflower Rice that's a delicious low-carb alternative to traditional rice, perfect for any meal!

Course Side Dish

Keyword easy, keto mexican cauliflower rice, keto rice, low carb rice, white rice alternative

Prep Time 10

Cook Time 10

Total Time 20

Servings

Calories 100kcal

Ingredients

1 medium head of cauliflower approx. 1-1.5 pounds
2 tablespoon olive oil
½ teaspoon turmeric
½ teaspoon garlic powder
¼ cup water
Sea salt to taste
Freshly cracked black pepper to taste

US Customary – Metric

Instructions

Start by cutting the cauliflower head into small florets. Then place them in a food processor.
Use the pulse setting on the food processor to chop the cauliflower until it has a rice-like texture. If you don’t have a food processor, use a box grater to achieve the same effect.
Next, heat the olive oil in a large pan over medium heat. Add the cauliflower rice to the pan and cook for about 5 minutes or until it becomes tender. Be sure to stir it occasionally so that it cooks evenly.
Now, sprinkle the turmeric and garlic powder over the cauliflower rice. Add salt and freshly cracked pepper according to your taste preferences.
Pour a small amount of water into the pan and reduce the heat to medium-low. If you like, you can cover the pan with a lid at this stage.
Let it cook for another 3-4 minutes to combine the flavors.
Finally, serve the keto cauliflower rice as a tasty side dish that pairs well with your main course. Enjoy!

Video

Nutrition

The post How to Make Cauliflower Rice Recipe (Quick & Easy) 🍚 appeared first on Cast Iron Keto.

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