Cauliflower rice is the best rice replacement available. This awesome side dish has quickly become one of the most popular healthy alternatives to traditional rice. It’s not just a trend—it’s a versatile and nutritious option perfect for anyone looking to cut down on carbs, boost their vegetable intake, or simply try something new. You will love it!
Whether following a low-carb diet, exploring keto recipes, or just trying to sneak veggies to your meals, cauliflower rice is an amazing choice. In this guide, we’ll walk you through how to make this scrumptious rice, offer some creative variations, and share why this dish is a hit with kids and adults alike.
Why Choose Cauliflower Rice?
Here are a few great reasons why you should consider learning on how to make this wonderful side dish:
- Low in Carbs and Calories: Much lower in carbs and calories than regular white or brown rice, making it an excellent option for low-carb or keto diets.
- Nutrient-rich: Cauliflower contains vitamins and minerals, including vitamins C, K, folate, and fiber. It’s also rich in antioxidants, which help fight inflammation.
- Versatile: Super versatile add-on to your existing diet, Can be used in various dishes, from stir-fries to casseroles, or as a base for your favorite rice bowls.
- Kid-Friendly: Are you trying to sneak more veggies into your kids menu? Than look no further, as this rice substitute is a clever way to incorporate more vegetables into their diet. Our own kids, ages two and four, absolutely love it!
Why This Recipe Works for Families
One of the reasons we love this recipe is because it’s kid-friendly. Our children, ages two and four, have been notoriously picky about eating vegetables. But when we presented them with this rice substitute, they didn’t just eat it—they asked for seconds! The mild flavor and rice-like texture make it easy to sell to little ones who usually shy away from veggies. We’ve started incorporating it into our regular meal rotation, and it’s now a staple in our household. They were asking for seconds! I am official calling this a kid friendly cauliflower rice🙂 We will be making this recipe from now on regular basis.
Ingredients and Tools You’ll Need
Before we dive into the recipe, let’s make sure you have everything you need:
- 1 medium cauliflower: Look for a fresh, firm head of cauliflower with tight florets.
- Seasonings: Black pepper, garlic, and salt are the basics but feel free to get creative with your favorite spices.
- Optional garnishes: Scallions and corn add color and flavor.
- Tools: You’ll need a food processor to rice the cauliflower, a baking sheet lined with wax paper, and an oven preheated to 425°F (220°C).
Step-by-Step Guide to Making Cauliflower Rice
Step 1: Prepare the Cauliflower Start by cutting the cauliflower into small chunks. The best way is to separate the head into individual florets, removing tough stems. This will make it easier to process.
Step 2: Rice the Cauliflower.  Use a food processor to grate Cauliflower into small pieces that resemble rice. I use pulse method to get it to the right consistency. It takes me about 10-15 seconds max. I would say it comes down to hitting pulse button 5-7 times each 2-3 seconds apart. No food processor on hand?, no worries you can use a box grater as an alternative, but it may take longer.
Step 3: Season and Roast. Once Next step is very simple. Cover your baking sheet lined with wax paper and place grated cauliflower rice on it. Add black pepper, garlic, and salt. Preheat your oven to 425F and roast for about 15-20 min. This roasting method gives the cauliflower a slightly nutty flavor and a pleasing texture. You can also fry it and make great cauliflower fried rice.
Step 4: Serve and Enjoy Once the cauliflower rice is roasted to perfection, it’s ready to serve. Garnish with scallions and corn for a colorful, appetizing plate. Garnish everything with Scallions and a bit of corn to make the plate more appealing and enjoy!
Variations and Tips
- Cauliflower Fried Rice: Try different ways of making cauliflower fried rice, skip the roasting step and sauté the riced cauliflower in a pan with oil. Add your favorite veggies, such as peas, carrots, bell peppers, soy sauce, and scrambled eggs. This makes a delicious, low-carb alternative to traditional fried rice.
- Herbed Cauliflower Rice: For a Mediterranean twist, mix in fresh herbs like parsley, cilantro, or dill after roasting. A squeeze of lemon juice also adds a refreshing zing.
- Spicy Cauliflower Rice: If you enjoy a bit of spicy in your life, add some crushed red pepper flakes or diced jalapeños to the seasoning before roasting.
Cauliflower Rice – FAQ
Health Benefits of Cauliflower Rice
Aside from being a low-carb alternative to rice, cauliflower rice offers numerous health benefits. Cauliflower is a cruciferous vegetable in the same family as broccoli and Brussels sprouts. It’s known for its high fiber content, which helps greatly with digestion and promotes a feeling of fullness. In addition, cauliflower is rich in vitamin C, which helps immune function, and vitamin K, which plays a role in bone health. Its antioxidant properties help reduce inflammation, making it a valuable addition to any diet.
How do I store cauliflower rice?
If you made too much of it no worries you can store it in airtight container in the fridge for around 3 days. You can also freeze it for up to a month; just let it cool completely before freezing to prevent sogginess.
Can I use frozen cauliflower rice?
Frozen cauliflower rice is a convenient option if you’re short on time. Simply thaw it and follow the same seasoning and cooking steps.
What dishes can I serve with cauliflower rice?
Cauliflower rice, with its remarkable versatility, complements a wide range of dishes. It’s a fantastic addition to stir-fries, curries, and grilled meats, and can even form the foundation of a delicious burrito bowl.
Ready to check out another recipe? Take a peek at this great and healthy pan fried buckwheat recipe.
Join Our Community
We’d love to see how your rice substitute turns out! If you make this recipe, snap a picture and hashtag it #foodflavorz on Facebook, Instagram, or Twitter(X). Feel free to comment below for any questions, tips, or suggestions about this recipe. We’re always here to help and love hearing from our readers. 🙂
Family and Kid friendly Cauliflower Rice. Delicious and healthy option for your family dinner or lunch.
- 1 Cauliflower head
- 1 tbsp Olive oil
- 1 tsp Garlic powder
- 1 tsp Salt
- 1 tsp Black pepper
- 1/4 cup Corn Fresh
- 1 Diced Scallion
-
Wash cauliflower head, remove stems and slice it into smaller pieces. Load few cauliflower florets into food processor. Please make sure you don't overload the bowl.
-
Pulse each load 5-7 times each about 5-10 seconds. Stop when consistency of cauliflower looks like rice.
-
Place everything on baking sheet lined with wax paper. Add salt, black pepper, and garlic powder. Add 1 tablespoon of olive oil.
-
Preheat oven to 425F. Bake for about 15 - 20 minutes. Garnish with diced scallions and sprinkle with corn. Enjoy!
