Traditional Cauliflower Rice

Cauliflower rice with herbs close-up
ALLEKO / Getty Images
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
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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.


  • 1 medium head ​cauliflower
  • 2 tablespoons olive oil


  1. 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.

  2. Optional: Squeeze excess water from the riced cauliflower using paper towels or cheese cloth.

  3. 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.

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.

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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.
  1. Ahmed FA, Ali RFM. Bioactive compounds and antioxidant activity of fresh and processed white cauliflowerBiomed Res Int. 2013;2013:367819. doi:10.1155/2013/367819

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