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This simple recipe will walk you through making cauliflower rice from fresh or frozen cauliflower. I'll give you a few tasty ways to use it, along with how to store it for later. Here we go!
Cauliflower rice is a tasty, mild flavored rice substitute that's low-carb and gives you an extra serving of vegetables in your day. You can season it any way you want and the texture is very rice-like, but it won't spike your blood sugar. White rice is pretty high on the glycemic index (a measure of how much carbohydrates affect your blood sugar after eating).
how to make cauliflower rice
Making cauliflower rice is really simple. You basically need to get the cauliflower to be little rice-sized pieces. Whether you hand grate the cauliflower or use your food processor is up to you.
If you've been around here for any amount of time, you probably know I'm a big fan of my food processor (here are some dips and dressings you can make in your food processor while you have it out).
Frozen or fresh cauliflower
If you're starting with frozen cauliflower, dump the bag of cauliflower into your food processor and pulse it until it's rice sized. I haven't tried this method, but as long as you have a strong food processor, it should work just fine. If your food processor is having a hard time, just let the cauliflower defrost a for a little bit to make it easier.
If you're starting with fresh cauliflower, take a head of cauliflower, remove the leaves, and cut it into chunks (about 2" big - no need to be exact). Then pulse the chunks in the food processor until they're rice sized. I like to pulse each head in two batches. The pictures below show the progression from before the cauliflower is pulsed, after 10 pulses, and the finished product.
can you buy cauliflower rice?
If you're not interested in making your own, you can buy pre-made cauliflower rice to save you a few minutes. I've seen it at Costco, Trader Joes, and Whole Foods. You'll probably pay a little more for the convenience factor of it. But as long as the only ingredient is cauliflower, it's not a bad way to go. Here's an option on Amazon (although it seems a bit pricey for one serving).
Check the frozen food section of your local store. Or, just pick up a head of cauliflower and start from scratch. It only takes a couple minutes to make your own.
how to Cook and Use your cauliflower rice
Plain and Simple
Saute your cauliflower rice with some butter (or olive oil) for 3-5 minutes and season it with salt and pepper for a simple side dish. Or you can add sauteed mushrooms, greens and a little grated Parmesan for a little more flavor. I used arugula in the picture below and it was super yummy.
You can also use your cauliflower rice in any recipe that you'd use normal rice. So if you're making curry, substitute cauliflower rice for an extra veggie serving. Or make some Mexican spiced rice with this 3 ingredient taco seasoning. Stir fry...sushi...the sky is the limit, really.
Make ahead & store for later
If you have a little extra time, make two heads worth of cauliflower rice to store and have on hand throughout your week. Add this to your "make ahead" section in your meal plan template!
how long will it last in the fridge?
Cauliflower rice will keep up to a week in the fridge. Make a big batch on Sunday and eat it throughout the week for lunches and dinners.
freezing cauliflower rice
You can freeze it in any air tight container. It will keep for up to six months in the freezer.
- 1 medium head cauliflower
- 1 Tbsp butter, coconut oil, or olive oil
- salt and pepper, to taste
- Remove the leaves and chop your head of cauliflower in half.
- Take one half and cut it into 2" chunks and put in the bowl of your food processor.
- Pulse until rice sized.
- Repeat with the other half.
- Cook in saute pan with butter (or oil) for 3-5 minutes and season with salt and pepper, to taste.
You can use this in any recipe where you'd use white or brown rice.
Nutrition Information:Yield: 8 Serving Size: ½ C
Amount Per Serving: Calories: 59Total Fat: 5gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 4mgSodium: 59mgCarbohydrates: 3gFiber: 2gSugar: 2gProtein: 1g