Learn how to make cauliflower rice with this quick and easy recipe.  It’s one of my favorite cauliflower rice recipes! This recipe makes the best cauliflower rice that you can add to burritos, bowls, stir-fries, or simply serve it as a healthy side dish to grilled chicken or fish. There are so many health benefits of cauliflower making it worthy of your attention.

pan of cauliflower rice

This easy recipe turns one head of cauliflower into a delicious rice that you can add it to your favorite recipes instead of using grain rice for a healthy low-cal, high fiber alternative.

bowls of vegetables

Ingredients

  • Whole cauliflower
  • Onion
  • Celery
  • Garlic
  • Salt and pepper

How to Rice Cauliflower

You can find riced cauliflower in bags at health food stores, Trader Joes, and most grocery stores, but you can also make it fresh at home.  Riced cauliflower can be made by either grating it using a box grater, or pulsing it in a food processor.   Both techniques are super easy, but I typically opt for using the processor. Then after the cauliflower has been “riced”, it’s super easy to cook.  Just sauté in a pan with onion, celery and garlic for a really flavorful dish. 

Food processor method

  • Cut the cauliflower into florets
  • Place in food processor (working in batches – don’t over-crowd)
  • Pulse just until the cauliflower resembles the texture of rice. 

Box grater method

  • Cut cauliflower into wedges
  • Grate wedges using a box grater 

bowls of cut vegetables

How to Cut Cauliflower

  • Pull the leaves off the base of the cauliflower.
  • Carefully cut the cauliflower in half through the core.
  • Cut out the core.
  • Pull apart the cauliflower florets.

pan of onion and celery

pan of cooked onion and celery

pan of cauliflower rice

pan of riced cauliflower

Health Benefits of Cauliflower

Cauliflower is a member of the cruciferous vegetable family, along with broccoli, cabbage, kale, and brussels sprouts,   It’s considered one of the healthiest foods on the planet.  

  • Rich with antioxidants (1)
  • Good source of phytochemicals and anti-inflammatory compounds which help to ward off cancer and heart disease.  
  • Rich with certain compounds (sulforaphane, glucobrassicin, glucoraphanin, and gluconasturtiian) which supports liver health and is beneficial for digestion and triggers the liver to produce detoxifying enzymes that block free-radical damage.
  • Good source of choline.  Cauliflower and broccoli are one of the best plant based sources of choline. Choline is important for brain development, the production of neurotransmitters and a healthy nervous system. (2) 
  • High in fiber (1 cup contains 2.5 grams of fiber) (3) (4)
  • May aid weight loss (1 cup of raw cauliflower contains 25 calories, and because it’s rich with fiber, it slows digestion and makes us feel full, which may help us eat less calories during the day. (5)

pan of cauliflower rice

Add More Cauliflower To Your Daily Wellness Plan 

If you’re wondering how to add more cauliflower to your diet, well the possibilities are endless really.  Cauliflower is great to add to soups, stews, stir-fries and salads.  And it can be roasted, steamed, sauteed, mashed and riced.

 

Cauliflower Rice Recipes

More Healthy Cauliflower Recipes

pan of cauliflower rice
Yield: 4 servings

How to Make Cauliflower Rice

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Learn how to make cauliflower rice with this quick and easy recipe.  It's one of my favorite cauliflower rice recipes! This recipe makes the best cauliflower rice that you can add to burritos, bowls, stir-fries, or simply serve it as a healthy side dish to grilled chicken or fish.

Ingredients

  • 3 cups cauliflower (1 large head cauliflower), core and leaves discarded
  • 1-1/2 cups onion, finely chopped
  • 1-1/2 cups celery, finely chopped
  • 2 garlic cloves, finely minced
  • 3 tablespoons extra-virgin olive oil

Instructions

  1. Cut the cauliflower into florets Place in food processor (working in batches - don't over-crowd). Pulse just until the cauliflower resembles the texture of rice. Or if using a box grater, cut cauliflower into wedges and grate cauliflower
  2. Heat oil in large skillet over medium high heat.
  3. Saute onion and celery for about 8-10 minutes or until soft.
  4. Add garlic and saute another 2-3 minutes.
  5. Add riced cauliflower to skillet. Cover with lid and turn heat to low. Cook for 15-20 minutes or until cauliflower rice is soft. Stir occasionally.

Notes

How to Cut Cauliflower

  • Pull the leaves off the base of the cauliflower.
  • Carefully cut the cauliflower in half through the core.
  • Cut out the core.
  • Pull apart the cauliflower florets.