How to Make Easy Low Carb Cauliflower Rice

Learn How to Make Easy Low Carb Cauliflower Rice Recipes with this simple step-by-step guide and minimal list of ingredients. Riced Cauliflower recipes are used to make sushi, cauliflower fried rice, and any dish you want to reduce carbs, calories, and more! Cauli Rice is easy to make and can be a part of your everyday meals. Ricing Cauliflower is perfect for vegan keto diets!

Looking for ways to add a little more health (and a few less calories) to each day? You’ll love this simple replacement for so many recipes

How to Make Cauliflower Rice

This homemade cauliflower rice recipe is easy. Here are the list of ingredients to rice cauliflower:

• Cauliflower
• Nutritional Yeast Flakes
• Rice Vinegar.

It’s just another thing that makes riced cauliflower so great — it’s easy!

See? Super easy! You can substitute apple cider or even white vinegar.

How to Cook Cauliflower Rice

I love knowing how to cook riced cauliflower because now I can have it with my favorite dishes all the time!

Wondering how to make riced cauliflower? It’s pretty easy with a food processor or blender. If you don’t have either of these, then simply use some elbow grease to chop it by hand.

For this recipe, I’ll be showing you how to rice cauliflower using a food process. The first step is to prepare the vegetable by cutting off the stem and chopping the head into sections. Place cauliflower sections in the food processor with nutritional yeast flakes and rice vinegar.

You can use grated cauliflower, I just prefer the ease of using a food processor. Besides, grating cauliflower can be a little messy.

The nutritional yeast flakes adds a little flavor to the cauliflower rice.

Then you simply pulse it a few seconds at a time, until you get to the consistency you’re looking for. Be sure and take the lid off several times during this process to check on the size of your cauliflower.

You can also check for large bits that are not breaking down. I use a knife to break up any large chunks.

Next, place a skillet over medium heat, spray it with some vegetable spray and cook the rice until tender, about 5 minutes, depending on the size of your skillet. I really love the flavor of sautéed cauliflower rice!

Raw Cauliflower Rice

Cooking cauliflower rice is optional. You can skip that step entirely. Just sprinkle a little salt and pepper and you’re good.

It’s just that it develops a more mild flavor after its lightly sautéed. I like that.

Steamed Riced Cauliflower

Alternatively, you can make steamed cauliflower rice. Do this by placing it in a microwave-safe container and cooking in 1-minute increments until the desired tenderness is reached.

Steam the rice in a saucepan by bringing a pan of water to boil. Place a steamer basket over the top and steam the rice for 1 – 3 minutes, based on your preference for tenderness.

Is Ricing Cauliflower Healthy?

You will love making cauliflower rice because it’s a cruciferous vegetable and so healthy! Cruciferous vegetables are named after the four equally sized petals in the plant’s flower, basically resembling a cross. There are a lot of healthy plants in the cruciferous family, including:

• Arugula
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Collard greens
• Kale
• Watercress…and more!

Cruciferous vegetables are loaded with lots of nutrients, like Vitamin A, Vitamin C, Folic Acid, fiber and more! According to the World’s Healthiest Foods site, “Significant increases in the blood levels of these key antioxidant nutrients have been seen very quickly in subjects who consume generous amounts of cruciferous vegetables in research studies.”

Another thing to note is that 100 calories from a cruciferous vegetable will provide up to 25% of your day’s fiber. Pretty sweet!

Nutritional Information

Let’s talk about the nutritional information for this veggie rice compared to grain-based rice.

Brown rice = 218 calories (3.5g of fiber + 45g carbs = 41.5g net carbs)
White rice = 205 calories (0 grams of fiber + 45g carbs = 45g net carbs)
CAULIFLOWER RICE = 27 CALORIES (2.1g fiber + 7g carbs = 4.9g net carbs)

That means this is cauliflower rice keto! Go ahead and have more vegan sushi or more Crispy Orange Tofu!

Love Healthy Vegan Asian Recipes?

Vegan recipes work really well with international dishes, like Asian Recipes. Check these tasty recipes out:

• I love using this rice in my Cauliflower Rice Sushi recipes. It’s makes the sushi much healthier and the taste is amazing! I confess that it is a bit messier than grain-based rice, but it still works!
• This Vegan Crispy Orange Tofu is SO delicious!
• Keep it Simple with this Air-Fried Tofu recipe!
• Have some flavorful Miso Tofu for dinner any time!
• These Vegetarian Lettuce Wraps are easy to make and delicious!
• Enjoy every bite of this Marinated Tofu recipe!

Finally, for another veggie-based “grain”, try this Spicy Sesame Zoodles recipes!

I hope you love this recipe as we do! Have you tried it? Be sure and leave a comment and a rating of this recipe below and then take a quick photo and share it with me using #namelymarly on Instagram. I love seeing your creations!

Cauliflower Rice Recipe

Make this easy veggie rice as an alternative to grain-based rice and enjoy the nutritional value and reduced carbs of cauliflower! Serve it just like you would rice, with sushi, Asian dishes, and more! 

5 from 2 votes

Print Pin Rate

Course: Side Dish

Cuisine: American

Keyword: Cauliflower Rice

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Servings: 4

Calories: 43kcal

Author: Namely Marly

Ingredients

• 1 head cauliflower stems removed, broken into florets
• 1 tablespoon nutritional yeast flakes
• 1 tablespoon rice vinegar

Instructions

• Combine the cauliflower florets, nutritional yeast flakes, and rice vinegar in a food processor. Pulse a few seconds at a time until it breaks into small pieces.
• Remove the lid and use a knife to break any large pieces that are not breaking apart. Pulse in multi-second increments until the entire mixture is down to the size of rice.
• Place a large skillet over medium heat and spray with vegetable spray. Add the cauliflower rice and cook for about 5-10 minutes, until the cauliflower rice is tender.
• Serve immediately in place of rice in your favorite recipes, or store in a lidded container.

Notes

You can make this a raw dish by stopping at Step #3. I just enjoy the taste slightly better when it’s cooked, but it works both ways! Also, feel free to add some garlic and/or green onion slices while you’re simmering in the skillet.

Nutrition Facts

Cauliflower Rice Recipe

Amount Per Serving

Calories 43

% Daily Value*

Sodium 43mg2%

Potassium 467mg13%

Carbohydrates 7g2%

Fiber 3g12%

Sugar 2g2%

Protein 3g6%

Vitamin C 69.3mg84%

Calcium 32mg3%

Iron 0.7mg4%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

Enjoy!

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