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How to cook cauliflower rice: complete guide

How to cook cauliflower rice:

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Complete guide on How to cook cauliflower rice outlines how to prepare cauliflower rice and ways to cook it, with great easy recipes to try.

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Rice is a great accompaniment to many dishes. Unfortunately, it is also high in carbohydrates and this can be the cause of you feeling tired after a meal of rice. But there is a side dish that tastes similar but has hardly any carbohydrates.

Cauliflower rice is a great low-carb alternative to rice. It’s made from cauliflower, a versatile vegetable that is incredibly good at cooking. In addition to being low in carbohydrates, there are many other reasons why cauliflower is so healthy . With homemade cauliflower rice you have a healthy alternative to rice.

More and more people want to eat a low-carbohydrate diet. Usually, relatively expensive low-carb products are used. You can make your own low-carb rice with very simple means. For example, we regularly have cauliflower rice. The recipe is super simple and easy to follow for anyone. Also read how to cook brown rice on the stove, rice cooker or instant pot.

We don’t necessarily eat cauliflower rice because we eat low-carb, but simply because it tastes better that way. The slightly seared cauliflower gives the dish a slightly nutty taste that usually goes very well with all recipes. By the way, it is much faster to cook than normal rice. Cauliflower rice is also something for quick cooking.

We love the low carb rice substitute, which even tastes slightly like cauliflower with delicious toppings. Whether with Thai curry,  chicken vegetables or as a salad – the vegetable rice is a real alternative to conventional rice.

So don’t wait a second longer: Here are step-by-step instructions that will make it super easy to make cauliflower rice.

How to make cauliflower rice
How to cook cauliflower rice
Answers to common questions
Recipes with cauliflower rice

How to make cauliflower rice

There are two methods of making cauliflower rice:

  • Low budget method: with a potato grater
  • Premium method: With a food processor

Both methods produce cauliflower rice the size of regular rice.

Make cauliflower rice with a square grater

Making cauliflower rice with a square grinder is the cheaper of the two methods. All you need besides the cauliflower is a square grinder.

Step 1: wash the cauliflower
Step 2: Roughly separate the cauliflower florets
Step 3: Grate the florets on a square grater to make rice

Since you always have to take good care of your fingers towards the end in order not to cut yourself, keep the florets as large as possible. So the risk of getting cut isn’t that great.

The square grater has several sizes. We always used the medium size. If you like, you can of course use the larger or smaller setting to get rice in a different size.

If you put the square grater in a bowl right from the start, the finished rice will land directly in the bowl. This method requires a little effort and it takes a little longer than the second method.

Make cauliflower rice with a food processor

Step 1: wash the cauliflower
Step 2: Separate the cauliflower florets into small pieces
Step 3: Put the cauliflower florets in the food processor and chop.

With this method, you can cut the florets a little finer so that they shred better. This method is a little more expensive than the method with the square drive, but it is also much faster and easier.

How to cook cauliflower rice

When cooking cauliflower rice, you have two options:

  • Cook in the frying pan
  • Prepare in the microwave

Both methods take about 5 minutes. You have to decide for yourself which one you like better.

Cook in the frying pan

  1. Heat some oil in a frying pan on medium heat.
  2. Add the cauliflower rice to the pan and fry for about 5 minutes, stirring occasionally.
  3. Season the rice as desired (e.g. salt, pepper, basil, coriander, rosemary)

Prepare in the microwave

  1. Place the cauliflower rice in a microwave-safe container.
  2. Cook the vegetable rice for about 3 minutes, then stir it.
  3. Cook the rice for another minute.

Answers to common questions

When dealing with cauliflower rice, there are a few questions that can come up frequently. Here are the answers.

How do I store cauliflower rice?

It’s best to store cauliflower rice in the refrigerator. After you have processed the cauliflower into rice, put it in a sealable food storage container.

How long can cauliflower rice keep?

Cauliflower rice can be kept in the refrigerator for up to 4 days.

Can you freeze cauliflower rice?

Especially in autumn when cauliflower is harvested, the heads of cabbage in the supermarket reach almost record-breaking proportions. What you might get away as a family, an individual eats sometimes for days, again and again cauliflower recipes in different variations. Since it makes almost no difference in terms of effort and time when making cauliflower rice, whether you only produce one portion or immediately in stock, I recommend simply freezing the raw cauliflower rice.

To extend the shelf life of cauliflower rice, you can put it in a freezer bag and then freeze it. It can be kept for several months in the freezer. As soon as you are ready to eat the frozen rice, simply let it thaw before cooking it normally.  After thawing, all you have to do is fry the low carb rice in a little coconut oil or similar, or add it to your soups and other dishes.

How does cauliflower rice taste?

Cauliflower rice is surprisingly grainy. In the taste test, it might not win against normal rice, but it would come pretty close. It tastes like cauliflower (no surprise), is slightly fluffy like couscous, and has a firmness similar to rice.

What is the consistency of cauliflower rice?

If you eat it raw, the grains are tender and firm to the bite at the same time. If you cook the vegetables beforehand, they will be a little softer.

Cauliflower Rice vs. Rice: which takes longer?

When cooking normal rice, you first have to heat the water to boil in which you then cook the rice. The cooking time varies depending on the type of rice. In any case, the rice will cook for 10 minutes, so you end up with at least 15 minutes including boiling water. With cauliflower rice, cutting with a food processor and frying in the pan each take around 5 minutes. Cauliflower rice is ready even faster than conventional rice with a total time of around 10 minutes.

How to cook cauliflower rice: The bottom line

There can be many reasons why you might want to eat cauliflower rice instead of regular rice:

  • Incorporate more vegetables into your diet
  • Avoiding carbohydrates from rice and grains
  • Try something new

How to cook cauliflower rice: Recipes with cauliflower rice

The nice thing about cauliflower rice is that it is incredibly diverse. There are tons of recipes that make cauliflower rice great. Of course, everything can be done first that can be done with rice. It can be traditionally used as a side dish or as a filling for tomatoes or peppers. It is also very good as fried rice or as a pizza topping. I am also happy to use it as a “substitute” for minced meat. In lasagna, for example, the nutty aroma of the baked or seared cauliflower is a great alternative.

Since cauliflower can be eaten raw, you can of course also use the cauliflower rice raw. Why don’t you just try a delicious salad based on our low-carb rice. In my research for new recipes, I have already discovered cauliflower rice recipes in which it was baked in hearty muffins and the like. 

Cauliflower Rice Casserole with Chicken Low Carb Recipe

Servings: 4
Difficulty: medium
Preparation: 10 mins
Total: 35 minutes


500 g chicken breast fillet
1 head of cauliflower (large)
1 bell pepper (red)
3 carrots
2 spring onions
3 eggs
4 tbsp soy sauce
1 teaspoon ginger
1 teaspoon fish sauce
2 teaspoons sesame oil
2 cloves of garlic
1 teaspoon rapeseed oil
½ teaspoon onion powder
½ teaspoon garlic powder
1 pinch of salt
1 tbsp pepper


frying pan
Baking dish
Food processor
Cutting board
Vegetable peeler


Dice the chicken & peppers. Cut the carrots and spring onions into slices. Chop the ginger. Grate the cauliflower with a food processor . Beat eggs in a bowl and stir.

Step 1: Sear the chicken in a deep pan with rapeseed oil over high heat for about 5 minutes until cooked through. Take the chicken out of the pan. Add the carrots and peppers to the pan and fry for about 5 minutes.

Step 2: Add cauliflower, ginger, soy sauce, fish sauce, sesame oil, onion powder, and garlic powder to the pan. Fry for another 5 minutes, stirring constantly. Return the chicken to the pan and stir in.

Step 3: Pour the contents of the pan into a baking dish. Spread the beaten eggs over the contents of the baking dish. Place the baking dish in the oven preheated to 180°C. Bake for about 10-15 minutes, until the egg begins to turn golden brown. Take the casserole out of the oven. Garnish with spring onion slices. Then serve.

Indian chicken tikka masala with cauliflowew rice.

Golden fried chicken in a spicy, creamy tomato sauce – garnished with coriander. This simple recipe for Chicken Tikka Masala is probably one of the best you will ever try!

Servings: 4
Difficulty: medium
Preparation: 15 minutes
Total: 35 minutes


400 g chicken breast fillet
1 head of cauliflower (large)
3 carrots
1 can of chickpeas
2 cloves of garlic
3 spring onions
1 can of coconut milk
2 tbsp tomato paste
1 teaspoon ginger
1 lime
1 tbsp garam masala
2 teaspoons of ground cumin
1 teaspoon paprika powder
1 teaspoon turmeric
½ teaspoon chili powder
½ teaspoon black pepper
½ teaspoon salt
Coriander/cilantro (fresh)
Coconut oil


Food processor
2 frying pans
Cutting board
kitchen knife
Vegetable peeler
Garlic press


Divide cauliflower into small florets and process into cauliflower rice according to these instructions. Cut the chicken breast fillets into approx. 2 cm cubes. Peel the carrots, cut in half lengthways and cut diagonally into fine crescent moons. Peel the garlic cloves and pass them through a garlic press. Peel and chop the ginger. Put the chickpeas in a colander and rinse under running water until the water runs clear. Wash the spring onions and cut into thin rings.

Step 1: Heat some coconut oil in a large, non-stick pan over medium to high heat and fry the chicken until golden brown on all sides. Add the carrots, garlic and ginger and fry for another 5 minutes.

Step 2: Add the chickpeas, tomato paste, garam masala, ground cumin, paprika powder, turmeric, chilli powder, black pepper and salt. Deglaze with coconut milk, stir vigorously and simmer for about 10 minutes over medium heat, stirring occasionally, until the vegetables are firm to the bite and the sauce is thick.

Step 3: Squeeze in lime juice to taste and season with a little salt if necessary. Garnish with coriander. Then serve.

genevieve dumas new Genevieve Dumas is a design, fashion, food and style writer who has worked on major magazines and mastheads in the United States and Europe.