Cauliflower Rice Recipe – Healthy and Easy!

This cauliflower rice recipe is a great way to cut calories and add tons of great flavor to any meal. You’ll love this healthy eating “trick.”

How to make Cauliflower Rice - a healthy alternative to rice - get the cauliflower rice recipe on RachelCooks.com!

Cauliflower rice. Have you all tried this yet? Cauliflower is just little Miss Popularity these days. Call it a trend, call it a shift towards healthier eating, call it whatever you want. I loved my cauliflower alfredo sauce, so I felt it was a good time to venture into the land of cauliflower rice. I’m always looking for ways to cut calories and still have great tasting, real food.

How to make Cauliflower Rice - a healthy alternative to rice - get the cauliflower rice recipe on RachelCooks.com!

I’m guilty of watching a few of the Real Housewives series and in one of them (I think OC?) one of the housewives was talking about how people from the midwest are all fat because they have to have a carb/starch at every meal. I’d take offense if it weren’t a little true. Well, we aren’t all fat, but there are plenty of meat and potato meals to go around! Even though we’re not a huge potato family (Ben doesn’t love them, I do, but I can do without), I still find myself thinking about starches every time I plan a dinner. I’ve been trying to shift away from that (not always, but sometimes) and focus on two vegetables or a vegetable and a salad instead of a vegetable and a starch. This cauliflower rice recipe is the perfect solution. Acts like rice, but is a vegetable. It’s about as phony as all the Real Housewives, but it’s a delicious and healthy alternative to white rice.

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How to make Cauliflower Rice - a healthy alternative to rice - get the cauliflower rice recipe on RachelCooks.com!

(Side note: Cauliflower rice will by no means replace real rice in our house — I looooove rice. We all do.)

Before I get angry emails, I would like to disclose two things:

  1. Cauliflower rice still tastes like cauliflower.
  2. Cauliflower rice is more the texture of couscous than rice.

So I guess it’s cauliflower couscous. One more minor detail. I personally don’t love cauliflower rice on its own. Maybe with a good helping of butter and salt (and perhaps cheese?) it would be better to eat on its own. But it’s awesome with a stir-fry or something with a sauce or gravy. Which is typically when you have rice anyways.

How to make Cauliflower Rice - a healthy alternative to rice - get the cauliflower rice recipe on RachelCooks.com!

Cauliflower Rice Recipe

This cauliflower rice recipe is a great way to cut calories and add tons of great flavor to any meal. You’ll love this healthy eating “trick.”

Did you make this recipe?   Leave a review »

Ingredients:

  • 1 clove garlic, minced
  • 1 tablespoon unsalted butter
  • 1 teaspoon extra virgin olive oil
  • 1 head cauliflower, cut into large chunks
  • 1/2 diced onion (optional)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Directions:

  1. Wash cauliflower and dry well.
  2. Using a food processor, pulse the cauliflower to desired rice-like texture. (You may need to do in batches – if it is getting trapped at the bottom, remove some and start again so you don’t end up pureeing it completely.)
  3. Heat the butter and oil in a large skillet over medium heat.
  4. Sauté the onion for 6-7 minutes, or until the onion is translucent.
  5. Add the garlic and continue to saute for about 1 minute or until fragrant.
  6. Add in the cauliflower rice, stir and cover for 3 minutes. Uncover and continue to sauté for 3-4 minutes or until tender.
  7. Season with salt and pepper, and serve.
  • to make Vegan, Dairy-Free, Paleo, or Whole30 compliant, use oil of your choice in place of butter.
All images and text ©Rachel Cooks.

Verdict: Love this with sauce. One of my favorites is a pork dish with mushroom gravy – it’s perfect for this rice.

Husband’s take: He likes it with sauce too – not so fond of it by itself.

What the kids think: You guys, my kids are SO picky lately. They wanted nothing to do with this. Just keeping it real.

Changes I would make: None are necessary! Feel free to add more butter to this cauliflower rice recipe. More butter is always a good choice.

 

Craving more cauliflower? Try roasted cauliflower, roasted cauliflower soup with cheddar, cauliflower, cheddar and potato bake, or cauliflower tortillas from RecipeGirl (cannot wait to try these!).

How to make Cauliflower Rice - a healthy alternative to rice - get the cauliflower rice recipe on RachelCooks.com!
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8 comments

  1. When do you add the garlic?

    • Whoops – good catch, thank you! You add it after the onions are sautéed and cook it for a minute before adding the cauliflower. The recipe is updated now. Thanks!

  2. I have always wanted to try cauliflower rice. I can’t believe I haven’t it sounds so easy. I wonder if I could get my dad to eat it …

  3. I have made cauliflower rice, and it just will not do for a rice dish. It does not satisfy when the filling texture of rice is called for. However–a mixture of half rice and half cauliflower rice works!!! The cauliflower disappears and it seems like a rice dish–with a helping of cauliflower and only half the normal serving of starchy rice. Half cauliflower (or turnips!) and half potatoes works for mashed potatoes, too! I completely agree with the previous comment about what a disaster the mashed cauliflower turned out to be–it was edible (still not satisfying) only with way more butter and cheese than I would normally use on potatoes, so where is the win?
    We don’t have to go “all or nothing.” Both rice and potatoes are good, healthy foods. The issue is *reducing* the starches and adding more veggies. Try the mixtures.

  4. You had me curious right from the beginning. What is she talking about??? All became clear—-and this would work. I love cauliflower. What a neat new way (well new for me) to serve it. I love guilt free food!

  5. I can’t get enough starches, so this recipe will help me be much more healthy :)

  6. I want to try this but I’m afraid. The last time I tried a cauliflower dish that was supposed to be as good as the less healthier alternative…it was called “Better than Mashed Potatoes” (by some chef named Roco or something like that) My family hated it. Only the dog would eat it (he is a hound so he eats anything). They still bring up how awful that stuff was. It was YEARS ago!

    I might get up the courage….I’ll have to strengthen myself first. Also I won’t tell them what it is.

  7. I’ve had mashed cauliflower as a substitute for mashed potatoes and liked it, so I’d probably like this–never made it myself. Probably be the only one to eat it, though.

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