Cooking and Meal Prep Recipes Traditional Cauliflower Rice By Team Verywell Fit Team Verywell Fit Our team is passionate about being a resource for credible and up-to-date information on all nutrition and exercise topics. Learn about our editorial process Updated on January 31, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print ALLEKO / Getty Images (165 ratings) Total Time: 15 min Prep Time: 10 min Cook Time: 5 min Servings: 4 (1 cup each) Nutrition Highlights (per serving) 96 calories 7g fat 7g carbs 3g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1 cup each) Amount per serving Calories 96 % Daily Value* Total Fat 7g 9% Saturated Fat 1g 5% Cholesterol 0mg 0% Sodium 44mg 2% Total Carbohydrate 7g 3% Dietary Fiber 3g 11% Total Sugars 3g Includes 0g Added Sugars 0% Protein 3g Vitamin D 0mcg 0% Calcium 32mg 2% Iron 1mg 6% Potassium 440mg 9% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Riced cauliflower is a low-carb substitute for regular white rice made from chopped cauliflower. Try this recipe to boost your favorite rice dishes with fiber and leave you feeling satisfied between meals. Cauliflower is also a great source of heart-healthy dietary fiber and is packed with vital nutrients and antioxidants. If you haven't yet made the cauliflower switch, this is the recipe to try out your first time. This cauliflower rice tastes very mild, but the beauty of a plain rice recipe is you can always make it your own. See below for additional suggestions. Ingredients 1 medium head cauliflower 2 tablespoons olive oil Preparation Process fresh cauliflower until it is the size of rice, either using the plain steel blade of your food processor or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife if you have the dexterity to chop it up finely. Optional: Squeeze excess water from the riced cauliflower using paper towels or cheese cloth. Sauté the rice with the olive oil over high heat for a few minutes until cooked. Variations and Substitutions Use this simple cauliflower rice wherever you'd use white rice. Try using cauliflower as the base for a burrito bowl or homemade fried rice. The finished cauliflower rice can also be used under a sauce, such as a curry, though it may not work well as a substitute for rice in casseroles where the rice is supposed to absorb the liquid. You can also jazz up your cauliflower rice with your favorite spices or herbs and serve as a flavorful, filling side dish. 6 Things to Do With Cauliflower Rice Cooking and Serving Tips There are also alternative methods for preparing cauliflower ice, other than sautéing: Microwave: Microwave the rice in a covered dish for 3 to 5 minutes. Do not add water or oil. Cauliflower absorbs water and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. This method results in a more mild flavor.Oven: Or, try the roasted cauliflower rice. Spread the processed cauliflower evenly on a baking sheet, drizzle olive oil across the top, and place in a 400F oven for 12 minutes. Rate this Recipe You've already rated this recipe. Thanks for your rating! 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ahmed FA, Ali RFM. Bioactive compounds and antioxidant activity of fresh and processed white cauliflower. Biomed Res Int. 2013;2013:367819. doi:10.1155/2013/367819 By Team Verywell Fit At Verywell Fit, we are dedicated to empowering you with the best answers to your most pressing questions, from healthy eating to exercise and everything in between. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.