How to Make Cauli-rice

How to Make Cauli-riceShareFollow us 114.3k

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 :-)


  1. Remove the leaves and the hard centre core of the cauliflower and cut into florets.
  2. Wash the cauliflower thoroughly and drain well.
  3. Once dry, 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.
  4. Cook the cauli-rice using the tips below or place in an airtight container and store up to 4 days. Done!

How to Make Cauli-rice

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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Comments (12)

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


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 Smile


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..


Sounds delicious!! Smile


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.


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.


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


It does - oven roasting reduces the moisture Smile


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! Smile


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


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


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


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