How to Make Cauliflower Rice

Preparing the Cauliflower Rice

Remove any brown spots. Look over the top of the cauliflower for any brown or discolored spots. Remove them with a sharp knife.

Rip the leaves off the bottom of the cauliflower. You want to get to the good, white stuff, so remove the leaves and discard them.

Cut the cauliflower in half. Then, cut the florets off the core until you have a pile of florets and the core. Discard the core. Cut the florets into evenly sized pieces. Don’t worry about making the pieces perfect or completely even.

Place the florets in the food processor. You can also use a blender if you don’t have a food processor. If you have neither of these kitchen tools, you can try to grate up the cauliflower florets with a grater. But be prepared to use your arm muscles!

Process the florets in batches. Set the food processor on low speed. Don’t overload the bowl of the processor or blender by pouring in all the cauliflower at once. The florets should be evenly chopped, but not pulverized. They should resemble grains of white rice.

Store the cauliflower rice or cook with it. If you’re processing a lot of cauliflower, store the “rice” in freezer safe sandwich bags. Make sure you remove the excess air in the bags before you seal them. Store the “rice” in the freezer for up to three months. When preparing frozen cauliflower rice, remove the bags from the freezer and leave them on the kitchen counter for a few minutes. This will soften and defrost the rice so it will be ready for cooking.

Steaming the Cauliflower Rice

Heat two tablespoons of water or broth in a skillet. Use medium high heat so the liquid is hot but not boiling.

Add the cauliflower rice. Cover the skillet for about 2 minutes.

Check that the cauliflower is soft and tender. Try a piece of the cauliflower rice to make sure it is steamed. If there is still liquid in the pan, take the lid off and let the “rice” cook off before serving it. This method will save you a few calories as you’re not using oil. You can use steamed cauliflower as substitute for couscous or quinoa in a recipe. Stir in chopped fresh herbs or fresh lime or lemon juice to add flavor to the steamed “rice”.

Baking the Cauliflower Rice

Preheat the oven to 425F. This method will take about 20 minutes, from preparation to bake time.

Spread the cauliflower rice on baking sheets. Make sure the “rice” is spread evenly in a single layer. Don’t crowd the baking pan by stacking the cauliflower on top of each other, as this will make it steam and remain moist, instead of bake and dry out. Depending on how much “rice” you are preparing, you may need more than one baking sheet.

Bake the rice for 15 minutes, flipping it at least once. Use a spatula to flip the rice, being careful of the hot pan.

Remove the rice once its done cooking and adding it to a dish. Use the baked rice as a carb like addition to curries, pastas, and stews.

Frying the Cauliflower Rice

Heat 1 tablespoon of olive oil or coconut oil in a non-stick pan. Use medium high heat. Depending on the recipe you are using the “rice” for, you can add some chopped onion or minced garlic to the oil before adding the cauliflower.

Add the cauliflower rice. This is called “dry frying”, without any added liquid like water or broth. This will help to remove as much moisture from the “rice” as possible. The cauliflower flavor will also mellow and become almost nutty, kind of like brown rice.

Season the “rice” with salt and pepper. Keep an eye on the “rice” as it cooks. It should start to turn a nice golden brown color and soften.

Remove the “rice” from the heat and serve. Use the fried “rice” as side dish for other protein like meat, fish, or tofu. You can also use fried cauliflower rice as a substitute for noodles in stir fries or for fried rice.