Cauliflower 'Rice'

Cauliflower 'Rice'

4.6 of 5 (10)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 16.6
  • Total Fat: 0.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 19.9 mg
  • Total Carbs: 3.4 g
  • Dietary Fiber: 1.7 g
  • Protein: 1.3 g

View full nutritional breakdown of Cauliflower 'Rice' calories by ingredient
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This lower-calorie rice swap can be used under a sauce or as the base for a dish such as fried rice or rice salad. This lower-calorie rice swap can be used under a sauce or as the base for a dish such as fried rice or rice salad.
Number of Servings: 4


    1 small head cauliflower

    Optional (calories not included)
    salt and pepper


It does not work well as a substitute for rice in casseroles where the function of the rice is to absorb liquid.


To make this dish the most easily and to have it come out the best, a food processor is recommended.

1. Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade of the food processor. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.

2. Microwave it in a tightly covered dish for 4 to 5 minutes. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. Butter, salt & pepper can be added after cooking to add a little flavor.

Serving size depends on the amount of cauliflower used; approximately 4 cups per small head of cauliflower.

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Member Ratings For This Recipe

  • Incredible!
    8 of 8 people found this review helpful
    Making this one for the zillionth time. My 6 year old thinks that it is actual rice.
    My tip is that I add butter flavor (found by vanilla extract) and fluff that in instead of butter. 1tsp seems to steam in well with this cooking method.
    - 3/29/10

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  • Incredible!
    6 of 6 people found this review helpful
    I love this "Rice"..have made Fried Rice out of and Rice Salad..and recently used the "Rice" to make Taboulleh...I have been trying to low carb and have been really missing Taboulleh and was thrilled with the results from uing the Cauliflower Rice instead of cracked Wheat. - 1/14/12

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  • Incredible!
    4 of 4 people found this review helpful
    I love using this with Curries! Thank you for posting this. - 3/24/10

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  • Good
    2 of 3 people found this review helpful
    I love rice, so I was skeptical, but this was great. I ate it with the Chicken Escondido. Yum! It was not as much hassle as I thought it would be to process the cauliflower and the dishes were easy. I'll make it again. - 2/23/11

    Was this review helpful?   yes  No
  • Easy, quick and tasty. I added to stirfried chopped peppers. - 4/5/18

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