How to Make Cauli-rice

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Cauliflower is not just a perfect replacement for potatoes and rice, it's also ideal for thickening sauces without adding too many carbs or making a pizza base. If you follow a healthy low-carb diet, you should always have some cauli-rice ready in your fridge.

Cauliflower is one of my favourite ingredients and I have used it in many of my recipes in KetoDiet and KetoDiet Basic instead of potatoes and rice. If you do it right, you won't be able to tell the difference :-)

Instructions

  1. Remove the leaves and the hard centre core of the cauliflower and cut into florets. How to Make Cauli-rice
  2. Grate with a hand grater or in a food processor with a grating (or regular) blade (I used my Kenwood mixer with a food processor attachment). Pulse until it looks like rice. A grating blade will make it look closer to real rice. Don't overdo it - it only takes a few more seconds to make purée out of it.
  3. Place in an airtight container and store up to 4 days. How to Make Cauli-rice

Cooking tips

1. Steaming:

Place in a steam pot and cook for 5-7 minutes. Otherwise, place in an airtight container and store up to 4 days.

2. Microwaving:

Place the processed cauliflower in a microwave safe bowl and cook on medium-high for 5-7 minutes. You won't need any water when cooking in the microwave. Season with salt and pepper (if desired).

3. Pan roasting:

You can briefly cook the "rice" on a pan greased with butter or ghee or add directly to the pot with meat or sauce you plan to serve it with.

4. Oven cooking:

Preheat the oven to 200 °C/ 400 °F. Spread the grated cauli-rice over a baking sheet lined with parchment paper and cook for 12-15 minutes flipping 2-3 times.

I've recently came across this easy way of making cauli-rice in a blender - what a great idea! You can keep the cauli-rice sealed in the fridge for up to 4 days.

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (21)

Can this be Frozen?  After Cooking not before.  I have tried Freezing some Foods before cooking and they just smelled up my Freezer.

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Hi Cathy, I do freeze my cauli-rice when I know I won't be able to use it but have to admit that it is not the same. It's ok but I prefer to keep it in the fridge, in an airtight container for up to 5 days.

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I have a tip for this rice. After its cooked. Sautee in 1 5BSP of vegetable oil, 1 clove of minced fresh garlic. When garlic is beginning to cook, add the cauliflower and mix well. If you want to look like Spanish rice, put some sweet paprika and mix well. Its delicious!

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Thank you Roberta, you may like this recipe: Book Review: Low-Carb, So Simple (Yellow Cauliflower Couscous)
Also, I'd avoid vegetable oils and use healthy fats instead: Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet

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I'm wondering if I could use frozen cauliflower, thawed, to make the rice, or would it be too mushy to process properly?  I don't have access to fresh cauliflower where I live.  Thanks.

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It may be too mushy if you do that. I usually grate fresh cauliflower and then freeze it (uncooked) and defrost in the fridge as needed. That seems to be working best.

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When I grate the cauli through the processor, it is wet and spoils too fast if I don't use it all of it right away. How do I dry it to preserve it from spoiling and how many cards does .75 cups have. My app shows 9gr of carbs. Is that correct?

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Hi Oxana, I keep mine in an air-tight container in the fridge for up to 4 days. 1 cup of raw cauli-rice is only 6 grams of total and 3.6 g of net carbs. The reason is that most apps and websites use crowdsourcing to build their food databases and there isn't much they do to prevent errors. Their priority is quantity rather than quality. As a result, you may end up with missing or inaccurate macros. I explained more about what we do in our app to prevent this in this post: Barcode Scanning and Food Database in the KetoDiet App
We use verified sources so our calculations are accurate (this includes my books). I hope this helps!

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You can make this with frozen cauliflower. I partially defrost, then chop in Cuisinart.

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I am going to try to put this into stuffed peppers tonight.  Any suggestions that are not already here?

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Hi Barb, I would precook the cauli-rice in a pan with some ghee or duck fat, chopped onion and/ or garlic and cook it for 5 minutes (this will add flavour). Then mix it with the stuffing and bake 😊

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I made fried rice with it. So yummy. Cook half head of cauli rice in oil til slightly brown. Add stir fry veggies and cook about 4 min. make a well and pout 2 slightly beaten eggs in the middle. Scramble and slowly pull in other ingredients. Add pepper and soy sauce..

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Sounds delicious!! 😊

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Have you ever tried freezing it after you've riced it (either before or after cooking)?  Just wondering if that would work for longer-term storage.

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Hi Kitty, yes I tried freezing it but only before cooking. I haven't tried freezing it after cooking - I thought it was more practical as it only take 5-10 minutes to cook.

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Thanks for the tips, I've never tried oven roasting! I bet it makes it crispy and dry - maybe closer to real rice 😉

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It does - oven roasting reduces the moisture 😊

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I LOVE cauliflower and always chop and microwave it and keep it sealed in the fridge. Then I add it in meat sauces or even scrambled eggs. I will try the food processor & water method, it looks very easy! 😊

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I've been doing the same - adding to scrambled eggs! 😊

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I'm going to try it with eggs tomorrow.  this rice was DELICIOUS.  Thanks so much for this website

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I'm glad you liked it Judi! Cauliflower is amazing for anything from "rice" to "potato" mash 😊

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