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!

A bowl of cauliflower rice sits on a dark counter. Behind it is fresh parsley and a cutting board with more cauliflower.

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

What is cauliflower rice?

Cauliflower rice is basically grated cauliflower. If you love rice, cauliflower rice is lower in calories and carbs, and offers lots of great nutrition! Also, with a riced cauliflower recipe, you’ll notice that ricing cauliflower is super easy. In fact, it’s much easier than cooking rice.

Can I buy cauliflower rice?

These days you can cauliflower rice pre-packaged in the freezer section of your grocery store. You can also find it at health food stores and places like Sprouts and Trader Joe’s.

What does cauliflower rice taste like?

Riced cauliflower tastes best when cooked. It has a slightly neutral taste similar to grain rice, but some slight undertones of flavor that has a bit of a nutty tendency. Raw cauliflower rice will have even a slight bitterness to it and more crunch.

What You Need

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

Here are the ingredients you’ll need for this recipe:

  • Cauliflower
  • Nutritional yeast flakes
  • Rice vinegar

How to Make Cauliflower Rice

This homemade cauliflower rice recipe is easy.

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

A head of cauliflower sites next to a spoon full of nutritional yeast flakes and rice vinegar.

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.

Cauliflower florets in a food processor bowl.

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.

Cauliflower bits in a food processor bowl.

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.

A top-down shot of riced cauliflower in a skillet. A hand holds a spatula to stir it.

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

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!

A close-up shot of a plate of crispy orange tofu.

More Cauliflower Recipes

If you love this cauliflower rice, here’s even more cauliflower recipes you’ll like too:

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

Several slices of vegan sushi with the dark nori on the outside sits by a bowl of spicy sweet peanut butter sauce.
A blue bowl full of cauliflower rice is in the foreground with some fresh parsley and a cutting board with additional fresh cauliflower in the background.

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
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 43kcal
Author: Namely Marly



  • 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.

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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.


17 Responses to How to Make Easy Low-Carb Cauliflower Rice

  1. Avatar thumbnail image for MarlyJamie | The Kitchenarium Reply

    Just made my first cauliflower fried rice earlier this year and now I am love. I need to try it with nutritional yeast!

    • Avatar thumbnail image for MarlyMarly

      Isn’t that stuff the best? I’ve been using it in my vegan sushi (recipe coming soon) and just loving it! I’m going to make some more today in fact! 🙂

  2. Avatar thumbnail image for MarlyEmma Reply

    I tried pizza with cauliflower but this looks even better! 🙂

    • Avatar thumbnail image for MarlyMarly

      I personally think this is better. Glad to see you agree!

  3. Avatar thumbnail image for MarlyLillemor Reply

    Cool! I’ve actually never heard of cauliflower rice before… Would love to try it out! 🙂

    • Avatar thumbnail image for MarlyMarly

      Ooh, I hope you love it as much as I do! You can add other spices to it, like taco seasoning and serve it over a salad to make a very nice, flavorful, and low-calorie taco salad!

  4. Avatar thumbnail image for MarlyJessica @ Jessica in the Kitchen Reply

    Oh my gosh I made cauliflower rice earlier this month and it’s amazing! Best of all my hubby who loves rices says he would have this as a substitute and begged me to make more. I LOVE what you added to it!

    • Avatar thumbnail image for MarlyMarly

      Your hubby is one smart dude! I am putting cauliflower rice on everything now. I keep cauliflower in the fridge because it’s so easy to make this stuff! I put it on my salads even. Yum!

  5. Avatar thumbnail image for MarlyBryan Strong Reply

    Until reading this article I didn’t know that anti oxidants had blood levels

  6. Avatar thumbnail image for MarlyZarina Reply

    Can I use without nutritional yeast? I can’t find it in my country! ugh!

    • Avatar thumbnail image for MarlyMarly

      Hi Zarina. Sure, you can make this without nutritional yeast. It adds a little flavor, but it will be fine without it.

  7. Avatar thumbnail image for MarlyLee Reply

    What is the ingredient in the spoon? I couldn’t find it listed in the article. Thank you 🙂

    • Avatar thumbnail image for MarlyMarly

      Hi Lee! It’s nutritional yeast flakes. I find adding just a little bit adds a little more “brown rice” flavor to my cauliflower rice. Hope you enjoy!

  8. Avatar thumbnail image for MarlyShelly Reply

    I think you should put the recipe first. That’s what I’m looking for and your blurb after. That would be nice.

    • Avatar thumbnail image for MarlyMarly

      Hi Shelly. Thanks for your comment. We do have a jump to recipe link at the top of every recipe for people who want to go straight to the recipe. Hope that’s helpful!

  9. Avatar thumbnail image for MarlyShelly Reply

    Please could you post your recipe first then your blurb? I think that would be very affective.

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