An easy, step-by-step tutorial on how to make perfect fresh or frozen cauliflower rice (keto rice!) to use in all your favorite recipes.
If you're missing rice on your keto or paleo journey, this is the recipe for you!
In this post, you find out how to make perfect cauliflower rice to use in all your favorite recipes. Plus, it can be made using a fresh head of cauliflower or the bagged frozen variety.
Frequently asked questions
It's exactly what it sounds like! Cauliflower that is shredded into rice-like pieces.
When cooked correctly, yes! It tastes remarkably like rice - just with a slight cauliflower taste.
If adding to soups, add at the end because it only takes a few minutes to cook. If adding to casseroles, it's best to cook it first. Also, be aware that cauliflower rice doesn't absorb moisture as traditional rice does! So you may need to reduce the liquid if you use it as a replacement in a recipe.
Using frozen cauliflower rice
When buying frozen cauliflower, be sure to buy the riced variety. Other varieties, such as the crumbles, won't have the right texture.
Important - Don't thaw or it will turn into a watery mess! Trust me, I've tried.
Also, you don't want to just open the bag and put on the stove - that doesn't work either!
The rice will cook unevenly - some of it will be cooked and start to burn while you're still trying to cook through a huge frozen piece, lol 🤣
Instead, before opening, hit the bag on countertop several times, or until the pieces are completely broken up and not clumped together.
This ensures that it cooks evenly.
Preparing fresh cauliflower
First, wash and trim the cauliflower of any brown spots.
Then, cut it into quarters. Hold each quarter section of the cauliflower vertically and cut off the hard center as the picture shows above. The florets will fall right off!
If the florets are too big, you can cut them into smaller pieces.
Now it's time to rice them! To do this you'll need to use either the grater attachment on your food processor (see picture above) or a cheese grater.
I don't recommend using the S blade of a food processor because it will grate them unevenly. Some pieces will be too small while others will be way too big!
How to cook cauliflower rice
Once your rice is ready to go, set it aside and very finely chop 1/4 of an onion. This recipe goes so fast that you'll need to do this beforehand.
I like to put mine in a food processor (along with garlic and sea salt) because it chops it so finely. However, you can chop the onion by hand if you prefer. Set aside.
Then, heat some oil over medium-high heat in a medium-sized skillet.
Add the cauliflower rice, chopped onion, garlic, and sea salt. The rice is very bland and plain on its own so it needs a bit of seasoning.
Stir fry for 5 to 6 minutes for frozen or 3 to 4 minutes for fresh. Or until most of the water is evaporated, the onion is tender, and the rice has an al dente texture.
Do not overcook or it will become mushy.
Also, be sure not to cover the pan. This will also make the rice mushy.
How to store
Freshly riced cauliflower will last 2 to 3 days in the fridge. Cooked riced cauliflower will last 3 to 4 days in the fridge.
What to serve it with
This recipe goes great with Beef & Broccoli, Orange Chicken, Fish Taco Bowls, Teriyaki Chicken, or any recipe you would typically serve with rice!
Or if you're looking for more side dishes, these Baked Zucchini Chips from Cooking LSL look pretty amazing too!
If you've tried this recipe or any other recipe on my site, please let me know in the comments below!
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📖 Recipe
Frozen Cauliflower Rice {Or Fresh!}
Ingredients
- 1 medium Head Cauliflower OR 10-12 oz Frozen Riced Cauliflower approximately 4 scant cups
- 2 Tbsp Avocado Oil or fat of choice (ghee, butter, olive oil, etc)
- 1/4 small Onion (or 1/8 of a medium onion) finely chopped
- 1.5 cloves Garlic minced
- 1/4 to 1/2 tsp. Sea Salt to taste
Instructions
- Prepare either the fresh or frozen cauliflower as directed below and set aside.
- Once your rice is ready to go, set it aside and very finely chop (or process in a food processor) 1/4 of a small onion. Set aside.
- Then, heat the oil over medium-high heat in a medium-sized skillet.
- Add the riced cauliflower, chopped onion, garlic, and sea salt.
- Stir fry for 5 to 6 minutes for frozen or 3 to 4 minutes for fresh. Or until most of the water is evaporated, the onion is tender, and the rice has an al dente texture. Do not overcook or it will become mushy. Also, be sure not to cover the pan. This will also make the rice mushy. Taste and add more salt if needed.
- Store covered in the fridge for up to 3 to 4 days.
Preparing frozen cauliflower
- Before opening the bag, hit it on the countertop several times - or until the rice is completely broken up and not clumped together. This ensures that it cooks evenly. Important - Do not thaw! Otherwise, it will be a watery mess.
Preparing fresh cauliflower
- Wash and trim the cauliflower of any brown spots.
- Then, tear off the leaves and cut it into quarters. Hold each quarter section of the cauliflower vertically and cut off the hard center. The florets will fall right off! If the florets are too big, you can cut them into smaller pieces. See the pictures in the post above if you need a visual aid.
- Use either the grater attachment on your food processor or a cheese grater to rice the cauliflower. I don't recommend using the S blade on your food processor because the pieces with come out very uneven.
Notes
- If adding to soups, add at the end because it only takes a few minutes to cook.
- If adding to casseroles, it's best to cook it first.
- Be aware that cauliflower rice doesn't absorb moisture as traditional rice does! So you may need to reduce the liquid if you use it as a replacement in a recipe.
- When buying frozen cauliflower, be sure to buy the riced variety. Other varieties, such as the crumbles, won't have the right texture.
- The onion can be replaced by 1/8 to 1/4 tsp. onion powder if desired. However, I prefer the taste of fresh, sauteed onion.
Nutritional information is approximate and may vary.
Looking for more information on the keto diet? Check out these resources:
Did you make this recipe? Let me know!