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How To Make Cauliflower Rice

Are looking to substitute your white rice with cauliflower but aren't sure where to start? This post is a complete guide that will teach you how to cook tasty cauliflower and with recipe suggestions too!

Categories Clean Eating, gluten free, Healthy, Healthy Eating, Low Carb, Paleo, Side Dish
Difficulty Easy
Keyword cauliflower rice
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 85 kcal
Author Lacey Baier


  • 1 large head cauliflower
  • 1 tbsp olive oil
  • 1 1/2 tsp sea salt
  • 1/2 tsp ground black pepper
  • 1/2 tsp garlic powder


  1. There are two ways to turn the cauliflower into rice-size pieces: (1) using a kitchen grater on the larger holes or (2) in a food processor. (The food processor makes this way quick and easy so I recommend it if you have one). If using a grater, keep the cauliflower whole and grate as you would cheese. If using a processor, break the cauliflower into florets - it may be necessary to do this in 2-3 batches.

How To Make Cauliflower Rice on the Stove

  1. Heat the olive oil in a large pan over medium-high heat.

  2. Add the cauliflower "rice" and cook, stirring occasionally, until the cauliflower rice is tender and just slightly golden brown, about 7-10 minutes.
  3. Mix in the remaining salt, pepper, and garlic powder into the cauliflower rice and stir to combine.

How To Make Cauliflower Rice in the Oven

  1. First, start by preheating your oven to 400 degrees F and lining a rimmed baking sheet with parchment paper.

  2. Lay out the "rice" evenly on the rimmed baking sheet, and place into the oven.

  3. Roast the cauliflower for 20-25 minutes, tossing halfway through, until the cauliflower is tender and starting to brown around the edges of the pan.

  4. Remove from oven and allow to cool.

  5. If using the cauliflower rice to make cauliflower tortillas or cauliflower pizza crust, it is necessary to squeeze the liquid out of the rice.  Once the cauliflower rice is cool enough to handle, place it into a thin clean dish towel or cheesecloth and squeeze out as much excess liquid as you can. This will be very helpful when it’s time to cook because they won’t be super liquidy. You can just discard the liquid once you’ve gotten as much out as you can.

Recipe Notes

Nutritional info provided is for cauliflower rice cooked on the stove.  Cauliflower rice cooked in the oven will contain less calories and fat since that method does not use any oils.

Nutrition Facts
How To Make Cauliflower Rice
Amount Per Serving (0.5 cup)
Calories 85 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 935mg39%
Potassium 627mg18%
Carbohydrates 10g3%
Fiber 4g16%
Sugar 4g4%
Protein 4g8%
Vitamin C 101.2mg123%
Calcium 46mg5%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.