Cauliflower Rice

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44 CALORIES 5g CARBS 3g FAT 2g PROTEIN
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Want to make a fresh batch of basic cauliflower rice? Here's a simple tutorial on how to do it! You only need three simple ingredients to make this flavorful and versatile cauliflower rice recipe. It's low in carbs and high in nutrients!

Cauliflower rice is a great way to cut carbs and calories in your meal prep without sacrificing taste. This cauliflower rice recipe will show you how to make cauliflower rice from scratch using only 3 simple ingredients.

Trust me- You'll love this recipe because it's delicious AND healthy! I ate some last night with Indian butter chicken and was completely satisfied.

Key Ingredients For Making Homemade Cauliflower Rice

There are literally just three simple ingredients in this recipe. You can probably guess what they are, too!

  • Cauliflower: Obviously, you need cauliflower to make this rice. I used an entire head of cauliflower for the recipe. If you want to make less, you could buy some pre-chopped cauliflower florets and use them instead of a whole cauliflower.
  • Olive Oil: The olive oil keeps it from burning, and it gives the rice a delicious flavor too. The perfect alternatives to olive oil are ghee or coconut oil.
  • Salt And Pepper: Use as much salt and pepper as you want until it tastes perfect to you. This is a very basic recipe that is easy to customize. If you want it to have a bolder flavor, add some Italian spices or even some red pepper flakes.

Note: For a full list of ingredients and detailed instructions on how to make this cauliflower rice recipe, take a look at the printable recipe card at the bottom of this post!

What To Serve With Cauliflower Rice

One of the fantastic things about cauliflower rice is how incredibly versatile it is! There are so many things you can do with it and ways you can serve it. It's one of my favorite healthy side dish recipes because of this very reason.

After you master this basic recipe, you can use it in main dish recipes like cauliflower shrimp fried rice or pork fried cauliflower rice.

This recipe is also a basic side dish that compliments bolder foods like baked teriyaki chicken. Or, use it as a white rice substitute with sesame steak. Since it has such mild flavors, it can literally go with almost anything you make.

Recipe Tips And Ideas For Riced Cauliflower

Follow these tips to make sure that this cauliflower rice turns out crispy and tasty every single time!

  • The easiest way to make this cauliflower rice is with a food processor. This also prevents you from making a huge mess - as you chop up cauliflower, you'll notice it gets everywhere.
  • If you use a box grater instead of a food processor, be prepared for small bits of cauliflower to make a mess on the countertop. Place a large piece of parchment paper on the table to make cleanup easier.
  • Only saute or microwave the cauliflower rice until it is just barely tender. If you overcook it, it will be too soft and won't have the same rice-like texture.

Frequently Asked Questions About Cauliflower Rice

Here are some questions I frequently get asked about by some readers...

How many carbs are in cauliflower rice?

In a 3/4-cup serving, there are 5g total carbs. If you are on the keto diet, you probably want to know how many net carbs there are. To calculate net carbs, you subtract the dietary fiber.

So. there are 3g net carbs in 3/4 cup.

What are the cauliflower rice calories?

In 3/4 of a cup, there are just 44 calories. This is the calculation for the plain cauliflower rice. If you add more butter or a type of sauce, then the calories will increase.

How do you store this dish?

The best way to store cauliflower rice is in an airtight container in the refrigerator. It will stay fresh for up to 5 days.

Can you freeze riced cauliflower?

Yes, you can freeze cauliflower rice and save it for later! Let it cool down completely, and then place it in a plastic resealable freezer-safe food storage bag. Lay the bag flat on a baking sheet, and then put the baking sheet in the freezer. Once the bag is completely frozen, you can take it off of the baking sheet.

Using a baking sheet to "flash freeze" the rice first prevents it from freezing around other items in your freezer.

Can you make riced cauliflower without a food processor?

Yes, you can make riced cauliflower without a food processor - it will just make a much bigger mess and take a little more time. Use a box grater to shred up the cauliflower into rice-like pieces.

More Delicious Cauliflower Recipes You’ll Love:

The Recipe
Cauliflower Rice

Cauliflower Rice

PREP TIME: 10 Min
COOK TIME: 10 Min
TOTAL TIME: 20 Min
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Ingredients

US METRICS
  • 1 U large cauliflower
  • 1 tbsp. olive oil
  • Salt and Pepper

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Instructions

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1

Remove the stem and outer green leaves. If using a food processor, roughly chop the cauliflower into smaller pieces. If using a box grater, cut into four quaters.

2

Food processor: If you have a grater attachment, you will get the best results. If not, you can process in the normal way. Add three cauliflower florets to the food processor and grate into small rice like pieces.

3

Box grater: Carefully grate the cauliflower quarters against the medium-sized holes of the box grater. Repeat until the whole cauliflower is in small rice like pieces.

4

Saute method: Add 1 tbsp olive oil to a small pan over medium heat. Stir to lightly saute and then cover for 5-7 minutes to steam until rice is tender. Season well with salt, pepper, and your favorites spices or herbs.

5

Microwave option: Add the cauliflower to a microwave-safe container with a lid. Add a couple of tablespoons of water and toss with oil if desired. Microwave on high for 5-6 minutes or until tender. Season to taste.

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Nutritional Facts
Serving Size: 3/4 cup
Amount Per Serving
Calories 44
Calories from Fat 23
% Daily Value *
Total Fat 3g
4%
Saturated Fat 0g
2%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 29mg
1%
Total Carbohydrate 5g
2%
Dietary Fiber 2g
8%
Sugars 2g
Protein 2g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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About the author Meet Kristen Mccaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tired and tested recipes and foolproof meal plans. Learn More
1 Comment
On Cauliflower Rice
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ds444
April 12, 2019 - 22:29
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5
Option: Add 12-15 fresh Brussel Sprouts to Cauliflower Rice. Process same as cauliflower. Mix together and follow recipe. Unique and delicious.
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