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.”

Red bowl full of riced cauliflower, sprinkled with pepper.

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 love 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 the episodes, a housewife 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.

Riced cauliflower in a red bowl.

(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. A minor detail.

On its own, cauliflower rice/couscous is not that exciting but it’s awesome with a stir-fry or something with a sauce or gravy…which is typically when you have rice anyways.

Make ahead tip: Raw cauliflower rice will keep in the fridge in a zip top bag for up to 3 days. If desired, raw cauliflower rice can be frozen up to 6 months in a zip top freezer bag. No need to thaw before cooking, just cook as directed. You may need to add a little extra time.

FAQ

What does cauliflower rice taste like?

Well, it tastes like cauliflower. This recipe has some onion and garlic in it which adds a nice savory flavor. But…it’s mostly cauliflower.

Is cauliflower rice good for a diet?

The answer to this depends on what kind of diet you’re following. Cauliflower rice is a popular rice substitute for people following a low-carb diet. It’s also a great way to get more vegetables and fiber into your diet, which is always a good idea!

Cauliflower made into rice, in a red bowl, on a red and orange background.

Looking for more ways to use that cauliflower in your fridge?

Try these recipes:

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

Cauliflower Rice Recipe

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

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.”

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

Instructions

  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.

Notes

  • To make this recipe vegan, dairy-free, paleo, or Whole30 compliant, use oil of your choice in place of butter.
  • If desired, raw cauliflower rice can be frozen up to 6 months in a zip top freezer bag. No need to thaw before cooking, just cook as directed. You may need to add a little extra time.
Nutrition Information:
Yield: 4 Serving Size: 1 of 4
Amount Per Serving: Calories: 75Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 8mgSodium: 286mgCarbohydrates: 7gFiber: 3gSugar: 3gProtein: 3g

RachelCooks.com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietitian. Please consult a medical professional for any specific nutrition, diet, or allergy advice.

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