Cauliflower rice – namely Marli

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the main ingredient

You can find the complete printable recipe with ingredient amounts below. But first, here are some ingredient explanations and steps to help you perfect this recipe every time.

Here are the ingredients you will need for this recipe:

• cauliflower – You will need one head of cauliflower.
• Nutritional yeast flakes — This is optional, but I like to add nutritional yeast flakes to this recipe to add delicious flavor.
• Rice vinegar – You can use rice vinegar or substitute white wine vinegar.

How to make cauliflower rice

Thinking how to make rice cauliflower? This is pretty easy with a food processor or blender. If you don’t have one of these, use some elbow grease to cut by hand.

1. Combine the cauliflower florets, nutritional yeast flakes, and rice vinegar in a food processor.
   
2. Pulse for a few seconds at a time until it breaks into small pieces.
3. Remove the lid and break off any large pieces using a knife.
4. Pulse in multi-second increments until the entire mixture comes down to rice consistency.
   
5. Cook the riced cauliflower in a wok over medium heat for 5 to 10 minutes, until tender.
   
6. Serve immediately in place of rice in your favorite recipes or store in a covered container.

Serving advice

I love knowing how to cook riced cauliflower because now I can have it with my favorite meals all the time!

Serve homemade cauliflower rice instead of rice in any of the following recipes:

Raw cauliflower rice

I find that cooking it helps create a milder flavor after lightly roasting, though raw works too. So, cooking rice cauliflower is optional. You can sprinkle a little salt and pepper, and it’s good to go.

Rice Rice Cauliflower

Alternatively, you can make steamed cauliflower.

• microwave: Place the rice in a microwave-safe bowl and cook in 1-minute increments until desired tenderness is reached.
• Hundred cannons: Boil water in a pan in a saucepan and steam the rice. Place a steamer basket on top and steam the rice for 1 to 3 minutes based on your preference for tenderness.

Flavor options

Now that you’ve made your favorite low-carb rice, it’s time to consider ways to change up your flavor. Here are my favorite options:

• cilantro lime – You can make your rice chipotle-worthy by adding fresh lime juice. I like to do this after it’s cooked and it’s cooled slightly. Just add a tablespoon or two (based on your taste preference) of fresh lime and some chopped cilantro (or chopped parsley if you don’t like cilantro).
• mexican – Add up to 3 tablespoons of taco seasoning to your cooked rice.
• Lemon Herbed – After your rice is cooked, add one to two teaspoons of lemon zest and a tablespoon or two of fresh lemon juice. Then add a teaspoon each of dried basil, oregano and thyme.

Frequently Asked Questions

What is cauliflower rice?

Riced cauliflower is basically grated cauliflower. If you love rice, riced cauliflower is low in calories and carbs and packed with nutrients! Also, with a riced cauliflower recipe, you will notice that cauliflower rice is very easy. Actually much easier than cooking rice.

Can I buy rice cauliflower?

These days you can buy pre-packaged riced cauliflower in the freezer section of your grocery store. You can also find it at health food stores and places like Sprouts and Trader Joe’s.

How does cauliflower rice taste?

Rice is best cooked with cauliflower. It has a slightly neutral flavor similar to whole grain rice, but some slight undertone flavors that tend to be slightly nutty. Uncooked rice will add a little bitterness and more crunch to the cauliflower.

Is Rice Cauliflower Healthy?

You’ll love making rice with cauliflower because it’s a cruciferous vegetable and that means it’s healthy. Cruciferous vegetables are named after the four equal-sized petals of the plant’s flowers, which basically resemble a cross. There are many healthy plants in the cruciferous family, including arugula, broccoli, cabbage, collard greens, and kale. Cruciferous vegetables provide important nutrients like vitamin A, vitamin C, folic acid, fiber and more. Eating 100 calories from one cruciferous vegetable will provide up to 25% of your daily fiber.

Nutritional information

Let’s talk about the nutritional facts of this veggie rice compared to grain-based rice.

Brown rice = 218 calories (3.5 g fiber + 45 g carbs = 41.5 g net carbs)
White rice = 205 calories (0 g fiber + 45 g carbs = 45 g net carbs)
Riced cauliflower = 27 calories (2.1 g fiber + 7 g carbs = 4.9 g net carbs)

That means this recipe is perfect for a keto or low carb diet. Go ahead and get more vegan sushi or more crispy orange tofu!

Here are more vegetarian cauliflower recipes to try.

This post was originally published in 2016 and was updated in 2022 to include new photos, new text, and an updated recipe.