As low-carb and keto eating become more popular, cauliflower rice has emerged as a go-to substitute for traditional rice.
This versatile, healthy side pairs well with many meals while delivering far fewer calories and carbohydrates than standard rice.
Cauliflower rice turned into fried rice — a healthy side dish that tastes great.
Cauliflower does contain carbohydrates, but far less than regular rice: about 5 grams of carbs per cup. It also has approximately 25 calories per cup compared with roughly 218 calories in a cup of cooked brown rice.
Because of that dramatic difference in calories and carbs, many people choose cauliflower rice when they want the texture of rice without the heavier nutritional profile. It’s a simple, nutritious swap that works in stir-fries, bowls, and as a stand-alone side.
You can buy prepackaged cauliflower rice in most grocery stores today, usually near fresh packaged produce or in the freezer section. Still, making your own at home is quick, inexpensive, and ensures the freshest texture.
Cut the cauliflower into similar-sized florets before pulsing in a food processor.
To prepare it at home, remove the florets and pulse them in a food processor until the pieces resemble rice. Processing in small batches with similarly sized florets produces even results.
A food processor makes quick work of turning cauliflower into rice.
To cook, warm a little oil in a skillet over medium-high heat, add the riced cauliflower, and sauté for about 5–7 minutes until tender, stirring frequently. That’s all it takes for a simple, nutritious side.
If you want more flavor or a heartier dish, try making fried cauliflower rice. Add diced carrots and peas, and finish with a splash of soy sauce or coconut aminos. For extra protein, stir in a scrambled egg.
As a guideline, one pound of cauliflower yields about 4 cups of riced cauliflower. It stores well: refrigerate for short-term use or freeze portions for meal prep.
We often use cauliflower rice in our stir-fries and other recipes where rice would normally be used. It’s adaptable and keeps meals light without sacrificing texture.
Check the printable recipe below and browse our recipes. Try it and see how you like it!
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Cauliflower Rice
A low-carb alternative to standard rice that works as a base for recipes or a simple side dish.
Ingredients
- 1 small head of cauliflower
- 1–2 tablespoons extra virgin olive oil
- Salt to taste
Instructions
- Cut cauliflower into similar-sized florets.
- In small batches, place florets into a food processor and pulse until the cauliflower resembles rice.
- Remove any larger pieces and pulse again as needed.
- Heat a skillet over medium-high heat and add olive oil. Once hot, add the cauliflower rice and cook about 5–7 minutes, stirring frequently, until tender.
- Serve immediately or store in the refrigerator or freezer for later use.
Notes
Optional: Add diced carrots and peas to the skillet and drizzle with 1–2 tablespoons of soy sauce or coconut aminos to make fried cauliflower rice. Stir in an egg for additional protein if desired.
Nutrition Information:
Yield:
4
Serving Size:
1 grams
Amount Per Serving:
Unsaturated Fat: 0g