How To Make Your Own Low-Carb Cauliflower Rice In No Time At All

Meet the summer side dish that won't weigh you down.

June 22, 2017
cauliflower rice
Stephanie Eckelkamp

If you’ve perused the frozen food and refrigerated sections lately, you may have noticed that some big brands like Green Giant, Trader Joe’s, and Wegman’s now sell “riced cauliflower”—essentially, cauliflower that’s been pulverized into rice-size bits to use as a low-carb, high-fiber side dish, base for stir fries, or ingredient in homemade cauliflower pizza crust.

But we have one bit of advice: Don’t you dare buy that! 

Making your own cauliflower rice makes way more sense for a number of reasons. For one, you save big money—at my local grocery store, pre-riced cauliflower goes for around $6.99 per pound while a 2 lb head of organic cauliflower is just $4.99. That’s a saving of more than double. It also tastes better when you make it yourself, and—while there’s no research studies to back this up—I assume it retains at least a few more nutrients. (Check out these 13 ingredients you aren't eating nearly enough of.)

The best part, though, is that it’s incredibly easy to make—despite seeming complicated. From start to finish, the recipe below took me around 15 minutes. 

Here’s how to whip up a big, tasty batch of cauliflower rice for dinner tonight, or to prep and freeze for future use.  

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cauliflower rice ingredients
Stephanie Eckelkamp
What you'll need


Food processor (alternatively, use the "course shred" side of a box grater)
Chef’s knife



1 medium cauliflower
2 tablespoons oil (I like Chosen Foods Avocado Oil)
Salt and pepper to taste
Fresh seasonal herbs, chopped

quartered cauliflower
Stephanie Eckelkamp
Step 1

Remove the leaves from your cauliflower and chop into quarters. Trim down the inner core from each quarter. 

cauliflower florets in food processor
Stephanie Eckelkamp
Step 2

Chop each quarter into smaller florets, then add to a food processor in batches. 

Related: 4 High-Protein Pastas You Should Start Eating

cauliflower rice
Stephanie Eckelkamp
Step 3

Pulse the cauliflower florets in the food processor until they reach a fluffy, rice-like consistency. You don't want to over-process them into a paste. (If you want to save your cauliflower rice for later, this is the point at which you'd portion it off into zip-top bags and freeze.)

adding oil to pan
Stephanie Eckelkamp
Step 4

Add a couple tablespoons of oil (avocado oil and olive oil both work great) to a cast iron skillet over medium-high heat. 

Related: 18 Mistakes That Can Ruin Your Cast Iron Pans

cooking cauliflower rice
Stephanie Eckelkamp
Step 5

Add cauliflower to the oiled pan, reduce heat to medium, and cook for 3 to 4 minutes, stirring frequently. Don't overcook or your rice will lose its fluffy consistency. 

plated cauliflower rice
Stephanie Eckelkamp
Step 6

Transfer the cauliflower rice to a platter, sprinkle with salt and pepper (and any spices you want, really) to taste, then add some chopped herbs—whatever you have growing in your garden! I used basil, which added some nice fresh, vibrant flavor. 

We recommend using your cauliflower rice as a base for grilled kebabs and stir-fries, but it also works great in the morning with a fried egg on top! Consider experimenting with additional ingredient add-ins such as sunflower seeds, golden raisins, shredded carrots to up the flavor and texture.