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Home » Recipes » Side Dishes » How to Make Cauliflower Rice 5 Ways

How to Make Cauliflower Rice 5 Ways

6/28/22

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Learn how to make Cauliflower Rice 5 Ways! Choose from chili lime, ham & pineapple, Mediterranean, curried and garlic sesame seasonings.

How to Make Cauliflower Rice 5 Ways

Ingredients and substitutions

Ham & pineapple

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  • Olive oil – or another neutral cooking oil like avocado or canola oil.
  • Cauliflower – I recommend using fresh cauliflower. You can use frozen cauliflower but your rice might be mushy.
  • Soy sauce – coconut aminos or tamari are the best substitutes for soy sauce.
  • Diced deli ham – swap out for another protein of your choice like diced chicken or turkey.
  • Diced pineapple – use fresh pineapple or canned pineapple.
  • Salt & pepper – to taste.

Chili lime

  • Olive oil – or another neutral cooking oil like avocado or canola oil.
  • Cauliflower – I recommend using fresh cauliflower. You can use frozen cauliflower but your rice might be mushy.
  • Lime juice – fresh lime juice is best but bottled lime juice will work in a pinch.
  • Garlic – I prefer fresh minced garlic. The jarred variety will also work.
  • Chili powder – use a blend of paprika, cumin and cayenne instead.
  • Paprika – double up on the chili powder if you don’t have any paprika.
  • Salt & pepper – to taste.

Mediterranean

  • Olive oil – or another neutral cooking oil like avocado or canola oil.
  • Cauliflower – I recommend using fresh cauliflower. You can use frozen cauliflower but your rice might be mushy.
  • Lemon juice – use fresh lemon juice if you can. Bottled lemon or even lime juice can be used as well.
  • Oregano – basil would be the best substitute although oregano provides that authentic Mediterranean flavour.
  • Garlic – I prefer fresh minced garlic. The jarred variety will also work.
  • Salt & pepper – to taste.

Garlic sesame

  • Sesame oil – if you don’t have any sesame oil you can use another neutral oil, although you won’t get that delicious sesame flavour.
  • Cauliflower – I recommend using fresh cauliflower. You can use frozen cauliflower but your rice might be mushy.
  • Soy sauce – coconut aminos or tamari are the best substitutes for soy sauce.
  • Garlic – I prefer fresh minced garlic. The jarred variety will also work.
  • Ginger – use fresh garlic or a bit of ground ginger.

Curried

  • Coconut oil – any neutral cooking oil can be used instead like avocado oil or canola oil.
  • Cauliflower – I recommend using fresh cauliflower. You can use frozen cauliflower but your rice might be mushy.
  • Garlic – I prefer fresh minced garlic. The jarred variety will also work.
  • Curry powder – use ground cumin or garam masala for a similar flavour.
  • Turmeric – saffron is the best substitute for turmeric.
  • Salt & pepper – to taste.
How to Make Cauliflower Rice 5 Ways

How to make cauliflower rice

  1. Rice the cauliflower.
  2. Mix together your seasonings.
  3. Sauté the rice in the seasoning.
  4. Cook until softened.
  5. Serve and enjoy!
How to Make Cauliflower Rice 5 Ways

Is cauliflower rice good for you?

In the world of low carb foods, cauliflower is king, which means cauliflower rice must be the queen. In all seriousness, it is a fantastic low carb substitute for traditional rice. Also, cauliflower is packed with nutritional benefits, including:

  • Low in calories
  • Full of fiber
  • Rich in Vitamins C, K and B6
  • High in folate
  • Good source of potassium and pantothenic acid (aka, Vitamin B5)
How to Make Cauliflower Rice 5 Ways

Frequently Asked Questions

What is cauliflower rice?

Cauliflower rice is raw cauliflower that’s been chopped or processed into tiny pieces of ‘rice’. It’s a great low-carb alternative to rice and is so tasty!

Is it full of carbs?

Nope! Cauliflower rice is super low in carbs and a great low-carb alternative to traditional rice. One serving of cauliflower rice only has about 10 grams of carbs.

Can you make it without a food processor?

If you don’t have a food processor, don’t worry; you can still make these cauliflower rice recipes! Use a box grater or hand-held vegetable grater to grate smaller sections of the cauliflower or use a sharp kitchen knife to finely dice the cauliflower into rice. Easy-peasy!

How to Make Cauliflower Rice 5 Ways

The Best Cauliflower Rice Recipes

Mediterranean-inspired cauliflower rice

How to Make Cauliflower Rice 5 Ways

Curried cauliflower rice

How to Make Cauliflower Rice 5 Ways

Garlic-Sesame cauliflower rice

How to Make Cauliflower Rice 5 Ways

Ham & Pineapple cauliflower rice

How to Make Cauliflower Rice 5 Ways

Chili Lime cauliflower rice

How to Make Cauliflower Rice 5 Ways

Storing and reheating

You can store your leftover cauliflower rice in the fridge for up to 4 days in an airtight glass container. When you’re ready to eat your rice, you can reheat it in the microwave for a minute, steam it or even heat it up in a pan on the stovetop.

Freezing this recipe

If you plan to freeze the rice to use for your meal prep, it is important that you flash freeze the rice before bagging it. Flash freezing is very easy to do and it will prevent the rice from freezing into large clumps.

To flash freeze the rice:

  • Line a rimmed baking sheet with parchment paper.
  • Spread the cauliflower rice into an even layer on the pan and try to avoid crowding. Use more than one pan if you need to or flash freeze the rice in batches.
  • Pop the pan into your freezer and keep it there until the pieces of rice are frozen. This will take about an hour, but you can leave it in the freezer for longer than that if you need or want to.
  • Transfer the frozen cauliflower rice into meal prep containers or freezer-safe Ziploc bags.
  • Frozen cauliflower rice will keep well in the freezer for up to 3 months.

When you are ready to use the rice, remove it from the freezer. Unless you plan to stir fry or make fried rice with it, you don’t even have to worry about thawing it! Just reheat it as you would any other frozen vegetables.

How to Make Cauliflower Rice 5 Ways

More cauliflower recipes

  • Cauliflower Crust Pizza
  • Low Carb Cauliflower Mac & Cheese
  • Creamy Cauliflower Mashed Potatoes

Meal prep tools for this recipe

  • Grab some glass meal prep bowls if you plan on using the rice in your weekly lunches.
  • Freeze this recipe in glass microwave-safe bowls up to 3 months.
  • A box grater helps get the cauliflower into rice-like texture.
  • A food processor speeds up the process.
How to Make Cauliflower Rice 5 Ways

How to Make Cauliflower Rice 5 Ways

Learn how to make Cauliflower Rice 5 Ways! Choose from chili lime, ham & pineapple, Mediterranean, curried and garlic sesame seasonings.
4.91 from 10 votes
Print Pin Rate
Course: Side Dish
Cuisine: American
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4 servings
Calories: 81kcal
Author: Taylor Stinson

Ingredients

Ham & Pineapple cauliflower rice

  • 1 tbsp olive oil
  • 1 head cauliflower, riced
  • 2 tbsp soy sauce
  • 1/4 cup diced deli ham
  • 1/4 cup diced pineapple
  • 1/2 tsp each salt & pepper

Chili Lime cauliflower rice

  • 1 tbsp olive oil
  • 1 head cauliflower, riced
  • 1 tbsp lime juice
  • 2 cloves garlic, minced
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp each salt & pepper

Mediterranean-inspired cauliflower rice

  • 1 tbsp olive oil
  • 1 head cauliflower, riced
  • 2 tbsp lemon juice
  • 1 tsp oregano
  • 2 cloves garlic, minced
  • 1/2 tsp each salt & pepper

Garlic-Sesame cauliflower rice

  • 1 tbsp sesame oil
  • 1 head cauliflower, riced
  • 2 tbsp soy sauce
  • 2 cloves garlic, minced
  • 1 tbsp ginger, minced

Curried cauliflower rice

  • 1 tbsp coconut oil
  • 1 head cauliflower, riced
  • 2 cloves garlic, minced
  • 2 tsp curry powder
  • 1 tsp turmeric
  • 1/2 tsp each salt & pepper

Instructions

  • Make cauliflower rice by de-stemming cauliflower and chopping into finely diced pieces either by hand or using a food processor.
  • Mix together spice blend of choice in a small bowl. Heat olive oil in a large skillet over medium-high heat. Add cauliflower rice and saute for 2 minutes until softened.
  • Add spice blend and continue cooking for 10-12 minutes until softened to your preference. Serve and enjoy!
  • To freeze: bring to room temperature then freeze in individual portions in glass bowls. Reheat for 5-6 minutes in the microwave or in a skillet on the stovetop, stirring midway through.

Video

Notes

Mix up the seasonings until you find a combo you love.
If you don’t have a food processor, you can use a box grater or finely dice the cauliflower with a sharp knife.
You can use frozen cauliflower but it can get mushy since there’s more water in frozen veggies.
Store your leftovers in the fridge for up to 4 days. Reheat in the microwave, steam it or fry in the stovetop.
Freeze for up to 3 months. Make sure to flash freeze before transferring to airtight containers or Ziploc bags.

Nutrition

Serving: 1cup | Calories: 81kcal | Carbohydrates: 10g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Sodium: 551mg | Potassium: 509mg | Fiber: 3g | Sugar: 4g | Vitamin C: 82mg | Calcium: 35mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @GirlonBloor or tag #girlonbloor!
Here's how to make Cauliflower Rice 5 Ways. Choose from Chili lime, Ham & Pineapple, Mediterranean, Curried or Garlic Sesame. #cauliflowerrice #mealprep Here's how to make Cauliflower Rice 5 Ways. Choose from Chili lime, Ham & Pineapple, Mediterranean, Curried or Garlic Sesame. #cauliflowerrice #mealprep

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About Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

Comments

  1. Brandon says

    June 21, 2022 at 12:52

    If I am making lunches for the week, can the rice can sit in the fridge for up to seven days? Or do I have to freeze each days portion? I normally cook everything ahead of time and put it all together in a glass container for each lunch for each day of the week in the fridge.

    Reply
    • Taylor Stinson says

      June 21, 2022 at 14:38

      I would say any leftovers would last for 5 days. Beyond, you could freeze portions.

      Reply
  2. Barbara steinberg says

    June 12, 2021 at 17:31

    5 stars
    I made the Indian recipe, and I added a cup of coconut milk, and 1 /2 tsp sweetener. Loved it, will make agin.

    Reply
    • Taylor Stinson says

      June 14, 2021 at 09:24

      So happy you enjoyed!

      Reply
  3. Belinda Saunders says

    April 21, 2021 at 00:25

    5 stars
    Yummy 😋

    Reply
  4. Laura says

    May 17, 2020 at 13:12

    How much cauliflower rice do you get from a head? Want to estimate how much frozen cauliflower rice to substitute.

    Reply
    • Taylor Stinson says

      May 18, 2020 at 08:10

      Hi Laura – I believe it’s about 4 cups!

      Reply
  5. Christine Martin says

    April 6, 2020 at 20:26

    Can I make this with frozen cauliflower rice if I don’t have the fresh cauliflower?

    Reply
    • Taylor Stinson says

      April 7, 2020 at 08:59

      Hey Christine – you can use frozen cauliflower rice for sure!

      Reply
  6. Amelia says

    March 29, 2020 at 21:46

    I made the Mexican cauliflower rice to go with a beef and bean casserole. It was a great combo and a good way to get a vegetable into the kids. Thank you for the recipe.

    Reply
    • Taylor Stinson says

      March 30, 2020 at 09:09

      I’m so happy you enjoyed, Amelia 🙂

      Reply
  7. Jade says

    March 9, 2020 at 00:24

    Nowhere does it mention the measurements for the spices… how weird

    Reply
    • Taylor Stinson says

      March 9, 2020 at 15:41

      Hey Jade – the measurements are there in the recipe card. Do you not see them?

      Reply

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Taylor Stinson

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I'm Taylor Stinson, a busy city girl living in downtown Toronto. Looking to switch up your weekly meal prep routine? I've got you covered with healthy recipes and meal planning resources. Join 1.5 million other monthly readers and dive in! MORE ABOUT ME..

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