How to Make Low-Carb Cauliflower Rice

Learn how to make low-carb cauliflower rice with this simple step-by-step guide and with only three ingredients. Riced cauliflower is used to make sushi, cauliflower fried rice, and any dish you want to reduce carbs, calories, and more! It’s 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

Why This Recipe is a Winner

  • Making cauliflower rice from scratch is easy using a whole cauliflower head, and it’s cheaper than packaged products at the store
  • Adding a bit of rice vinegar creates subtle tanginess that contributes to the rice’s flavor
  • Pan-frying the cauliflower rice mellows the cauliflower flavor, make the best cauliflower rice ever!
A head of cauliflower sites next to a spoon full of nutritional yeast flakes and rice vinegar.

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 — You’ll need one head of cauliflower.
  • Nutritional yeast flakes — This is optional, but I like adding nutritional yeast flakes to this recipe to add savory flavor.
  • Rice vinegar — You can use rice vinegar or substitute white wine vinegar.

Ingredient Spotlight

A head of cauliflower with green leaves intact sits on a white counter.

What Cauliflower is Best for Cauliflower Rice?

When picking whole cauliflower heads, choose one that is heavy, firm, and relatively compact. Of course, finding a head without any brown spots is optimal, however, small brown spots and blemishes are easy to remove using a paring knife. Learn more about how to cut a cauliflower into florets. It’s easier than you think!

How to Make Cauliflower Rice

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.

  1. Combine cauliflower florets, nutritional yeast flakes, and rice vinegar in a food processor.
    How to Make Cauliflower Rice
  2. Pulse a few seconds at a time until it breaks into small pieces.
  3. Remove the lid and use a knife to break any large pieces that are not breaking down.
  4. Pulse in multi-second increments until the entire mixture is down to the size of rice.
    How to Make Cauliflower Rice
  5. Cook the cauliflower rice in a skillet over medium heat for 5 to 10 minutes, until tender.
    How to Make Cauliflower Rice
  6. Serve immediately in place of rice in your favorite recipes, or store in a lidded container.

Storage Tips

Store rice in an airtight container in the fridge where it will keep up to 4 or 5 days. You can also freeze it in appropriate freezer containers or bags for up to 2 months.

Serving Sugestions

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

Serve homemade cauliflower rice in place of rice in any of the following recipes:

Raw Cauliflower Rice

I find cooking it helps to develop a milder flavor after its lightly sautéed, however raw works, too. So, cooking cauliflower rice is optional. You can sprinkle a little salt and pepper and it’s good to go.

Steamed Riced Cauliflower

Alternatively, you can make steamed riced cauliflower.

  • Microwave: Place the rice in a microwave-safe container and cook it in 1-minute increments until the desired tenderness is reached.
  • Stovetop: 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 to 3 minutes, based on your preference for tenderness.

Frequently-Asked Questions

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.

Is ricing cauliflower healthy?

You will love making cauliflower rice because it’s a cruciferous vegetable and that means it’s 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, cabbage, collard greens, and kale. Cruciferous vegetables offer important nutrients, like Vitamin A, Vitamin C, Folic Acid, fiber, and more. Eating 100 calories from a cruciferous vegetable will provide up to 25% of your daily 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 recipe is perfect for a keto or low-carb diet. 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 riced cauliflower, here’s even more cauliflower recipes you’ll like too:

Here are even more vegan cauliflower recipes to try.

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

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 3 votes
Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4
Calories: 43kcal

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.

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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.
Calories: 43kcal | Carbohydrates: 7g | Protein: 3g | Sodium: 43mg | Potassium: 467mg | Fiber: 3g | Sugar: 2g | Vitamin C: 69.3mg | Calcium: 32mg | Iron: 0.7mg

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.

This post was originally published in 2016 and was updated to include new photos, new text, and an updated recipe in 2021.

17 Responses to How to Make Low-Carb Cauliflower Rice

  1. Avatar thumbnail image for MarlyShelly Reply

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

  2. 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!

  3. 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!

  4. Avatar thumbnail image for MarlyZarina Reply

    5 stars
    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.

  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 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!

  7. Avatar thumbnail image for MarlyLillemor Reply

    5 stars
    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!

  8. 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!

  9. 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! 🙂

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