Cauliflower Rice is the low carb alternative to rice, with 77% less calories and 89% less carbs. When made well, you will be astonished how delicious it is served with anything and everything you usually serve with rice!
Cook it in the microwave, oven or stove. Use the method that best works for you!
Cauliflower masquerading as rice.
Is it as good as rice? No. And anyone who tells you otherwise is either lying, or doesn’t know what tasty food is.😂
But is it a very good healthy substitute for rice that can be made to be delicious in its own right?
YES IT IS!
So what does it taste like? It tastes MILDLY like cauliflower. It’s not as cauliflowery as plain steamed florets because the cauliflower flavour is tempered when grated into little rice size pieces – which is what you want.
And because cauliflower has a neutral flavour, it’s easily disguised when doused with a tasty sauce – like this Honey Garlic Chicken with Cucumber Salad on the side. When you get stuck into it, you may well forget it’s not rice!
How to make Cauliflower Rice
The best and fastest way is to push cauliflower florets through the feeding tube into a food processor fitted with the grating disc.
This blitzes up the cauliflower into rice shaped bits and will make your cauliflower rice eating experience as similar as possible to rice.
Don’t have a grating disc attachment?
The grating disc works better than the default “S” curve blade that food processors come with to evenly grate all the cauliflower into rice shaped pieces.
While you can just use the default “S” curve blade, you’ll find that some ends up more like couscous while some is rice size. Or some are lentil size and some are rice size. You get the gist. 🙂 “S” blade works pretty well, but the grating disc works better.
No food processor?
No worries! Just use your everyday standard grater. This actually works better than using the “S” blade of a food processor to make rice-size pieces, but it’s messier. You will get little bits of cauliflower everywhere – on the counter, and probably on the floor!
Today I’m going to show you how to cook plain cauliflower rice, intended to be served like white rice with saucy things like stir fries and curries. In the coming weeks, I’ll also share some recipes made by cooking cauliflower rice which are knock-your-socks-off delicious!
How to cook Cauliflower Rice
Choose the method that fits in best with your way of cooking:
- Microwave steam (fastest) – place in container with lid (no water), microwave on high 4 minutes
- Oven steam – place in baking dish, cover with lid or foil, bake 20 minutes at 200°C/390°F
- Oven bake (great nutty flavour) – toss with a bit of oil, bake 15 minutes at 200°C/390°F.
- Stove – sauté with a little oil for around 4 minutes
How to serve Cauliflower Rice
Serve with anything that you usually serve with rice, and use it in place of rice in things like rice salads! Here are some suggestions.
1. Stir Fries
Perfect to soak up tasty Stir Fry sauces!
Ideal for dousing with rich, flavour loaded Curry sauces….
3. Anything saucy
Anything saucey that you like served with rice!
4. Rice and Couscous Salads
Use in place of Couscous or Rice in salads, such as these:
How to cook with cauliflower rice
Cooking with cauliflower rice is not always a straight substitution as rice needs 1.5 to 2 cups of liquid for every cup of dried rice, whereas cauliflower rice doesn’t require liquid to cook it. It also cooks in about 1/3 of the time as white rice.
However, you can use the sauce and non liquid flavourings in my rice side dish recipes as a guide to dress up your cauliflower rice.
And it’s particularly good for fried rice. You can use any of my fried rice recipes and do a direct swap substituting cooked rice with raw cauliflower rice.
Fried Rice Recipes
Or you could just use my Cauliflower Fried Rice recipe!
Even if you’re a cynic (and I was for a very long time), I really hope you give this a go at least once. Think of all the calories you’re saving – and what you can use all those calorie credits for! 😂 – Nagi x
Watch how to make it
- 1 head cauliflower (or 500g/1lb store bought prepared cauliflower rice, Note 1)
- Cut / break cauliflower into florets (including stems) that will fit into the feeding tube of food processor.
- Fit food processor with grating disc. Place lid on, then push the florets into the feeding tube with the motor running on low.
- Cauliflower will blitz into rice shaped bits! Can use raw but I prefer cooking it - use a method below.
Other grating methods:
- Food processor standard "S" blade - fill halfway with florets, pulse 4 to 5 times until largest bits are the size of cooked rice (half will be couscous size, half rice sized). Repeat as needed.
- Hand grating - cut whole cauliflower into quarters, then grate by hand.
Cooking Method options (6 - 8 cups rice):
- Only cook cauliflower rice until it is just cooked - don't let it go soft and mushy (it gets watery).
- Roasting - drizzle with 1 tbsp olive oil. Toss, spread on tray, bake at 200°C/390°F for 15 minutes, tossing halfway through cook time.
- Microwave - place in container with lid with vent open. Microwave 4 to 5 minutes on high until tender crisp. Don't overcook too soggy.
- Oven steam - place in covered baking dish, bake 200°C/390°F for 20 minutes.
- Stove - Heat 1 tbsp olive oil in large skillet over medium high heat. Optional: Cook 2 minced garlic cloves 20 sec until golden. Add rice, cook 4 to 5 minutes, stirring every minute or so, for 5 minutes until just cooked.
- Serve in place of rice with stir fries, curries, anything saucy that you like serving with rice.
- Use in place of rice or grains in salads and fried rice.
- Raw - airtight container for 5 days in the fridge, or freeze
- Cooked - 4 days in the fridge (I find it gets a bit soggy after this)
Life of Dozer
100% complete and utter zero interest in today’s recipe 😂