FREE 5-Ingredient Recipe EBook
- My Go-To Method For Cauliflower Rice That Turns Out Actually Good
- How To Make Cauliflower Rice
- How To Cook It
- My Tips For Making & Using Riced Cauliflower
- Cauliflower Rice (How To Make It + Recipes) Recipe card
- Optional Flavor Boosters
- Serving Ideas
- 10 Easy Cauliflower Rice Recipes
- Recipe Reviews
My Go-To Method For Cauliflower Rice That Turns Out Actually Good
After years of eating low carb, cauliflower rice has been a staple at my house for over a decade. It’s quick and easy, you get some extra veggies, and the neutral flavor goes with just about anything. I have literally dozens of riced cauliflower recipes here on Wholesome Yum. But if you want the best texture without “that smell”, there’s a certain way to make it. Here’s why I always use this method:
- Perfect rice-like texture – I think most cauliflower rice recipes get the texture wrong. My method creates light, airy “grains” that mimic real rice.
- Quick and easy to make – You can have this ready in 15 minutes flat. It’s the perfect versatile, healthy base side dish for your busy weeknights, and I even have recipes below that use it to make something unique and different.
- NO “steamed cauliflower” smell – Say goodbye to the usual smell associated with steaming cauliflower ! My method has a neutral flavor and doesn’t smell strong.
- Neutral base for any flavor – Riced cauliflower has a subtle taste that pairs perfectly with any cuisine. I rotate it with mashed cauliflower to soak up sauces and flavors in my dishes.
- Low carb, gluten free, and healthy – I started with it during my days eating keto, but even now that I just focus on whole foods, I still make it on repeat. It’s an easy way to eat more vegetables.
Let me show you how to make cauliflower rice you’ll actually enjoy. Make it with me and you’ll see!
“Followed your instructions exactly and it came out great!! Used the shredding disk with processor, as you recommended.”
-Liz
More Reviews
How To Make Cauliflower Rice
Making cauliflower rice is super easy! I’ve tested several ways to do it, so you can use the tools you’ve got.
I don’t recommend buying packaged fresh riced cauliflower unless you’re cooking it the same day, because it goes bad in 1-2 days. But if you prefer, you can buy it frozen — just follow my method to cook frozen cauliflower rice instead.
Cut The Cauliflower:
Before ricing, you’ll need to chop your head of cauliflower into florets. Here’s my go-to method for doing it quickly (I also use it when I roast cauliflower ). Or for a shortcut, grab a bag of pre-cut florets at the store and skip this step.
- Cut the cauliflower head into quarters. Cut it in half, then in half again to make quarters.
- Slice off the core. Hold a quarter of the cauliflower head vertically and use a knife to slice off the woody center, so the florets fall off. See my picture below!
- Cut into florets. If the florets are still too big, you can cut them a bit smaller as needed.
TIP: Cut your florets small enough!
You don’t have to make tiny ones, but the pieces will need to fit into the feed tube your food processor . If you’ll be using another method, you can get away with larger florets.
Rice The Cauliflower Florets:
Once you’ve got florets, you have a few options to make cauliflower rice from them. I prefer and highly recommend the food processor — it’s so fast and makes the perfect rice shapes with my method! — but the others work, too.
- Food processor – My fave! Attach the grater disc (not the S blade) and feed tube to your food processor, then start it and feed the florets through the feed tube. You can do this in batches if it gets too full, but I have this food processor and an entire head of cauliflower fits — yay! You can rice cauliflower using the knife blade (S blade), but I recommend the grater attachment because you get better rice-shaped pieces that way.
- Blender – The texture isn’t as great as the food processor method, but a blender actually works! Add about 3/4 cup of water to your blender along with the florets, and pulse intermittently to get the texture you want. Drain the water and pat dry when you’re done.
- Box grater – The cauliflower rice you get with this is just as good as the food processor, it’s just more tedious. I do love this sturdy box grater I got this year.
- Knife – This method is the most annoying, but go for it if it’s all you’ve got. Simply chop, chop, chop that cauliflower into grain-sized pieces. I never do this but tested it out for this post. I found it helpful to chop small florets first, then mince them similarly to how you’d mince garlic.
How To Cook It
- Heat the oil in a large skillet. You can use olive oil , avocado oil, or ghee . I recommend medium-high heat, which reduces the “cauliflower smell” and cooks fast, but medium heat works too if you don’t like any browning at all.
- Season the cauliflower rice. Add it to the pan, and sprinkle with salt and pepper.
- Cook until tender. Stir fry, uncovered, until soft but not mushy.
My Tips For Making & Using Riced Cauliflower
- Use the grating food processor attachment. I can’t emphasize this enough! The grating attachment gets you actual grain-shaped cauliflower rice, instead of just tiny cubes or mush. Use the S blade only if you prefer a finer texture.
- Use more florets and fewer stems. The florets give a better texture and flavor, and using long stems can result in very long “grains”.
- Cook uncovered, with the heat high enough. If you cover the pan or the heat is too low, you’ll get that dreaded steamed cauliflower smell and the texture can turn out mushy or watery.
- Time can vary depending on your pan, so be careful not to overcook. Cauliflower rice cooks fast—just a few minutes. It takes 3-4 minutes in my cast iron pan and 4-5 minutes in my favorite nonstick pan .
- Never cook it with water. Unlike regular rice, adding water will leave you with a soggy mess.
- Making soup with it? Add it at the end. The cauliflower rice will take just a few minutes to cook, so stir it in when your soup is almost done.
- Adding it to a casserole? Pre-cook it. Some casseroles with regular rice let it cook as the entire dish does, but this doesn’t work well with riced cauliflower (it will get watery). Instead, cook it first and add to your casserole after.
- Using a sauce? You might need less than you’re used to. Cauliflower rice doesn’t soak up sauce like regular rice, so if you’re swapping it in, you’ll need less sauce.
- Not sure how much cauliflower to get? I usually get about 4 cups (1 pound) of riced cauliflower from a medium (1.5-pound) head of cauliflower, or 6 cups (1.5 pounds) from a large (2-pound) head. This can be helpful if you’re using a recipe that calls for cups or weight of just the cauli rice alone.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 head Cauliflower (yielding ~4 cups cauliflower rice; or equivalent amount frozen cauliflower rice) ▢
- 1/2 tsp Sea salt (or 3/4 tsp, adjust to taste) ▢
- 1/8 tsp Black pepper (or 1/4 tsp, to taste) ▢
- 2 tbsp Olive oil (can use 1 tbsp, but flavor is better with 2) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Cut the head of cauliflower into quarters, then cut away the core from each quarter. Chop into florets.
- Use a food processor with grater blade (my recommendation) or a box grater to rice the cauliflower. (I’ve got more methods for ricing and tips for the best way to do it in the post above.)
- Heat the olive oil in a large skillet with tall sides over medium-high heat, for 1-2 minutes .
- Add the riced cauliflower to the pan. Season with sea salt and black pepper.
- Stir fry for 3-5 minutes , uncovered, until the cauliflower rice is soft but not mushy. (Think al dente!) It may take a couple minutes longer if your cauliflower rice was frozen.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get the perfect texture in your cauliflower rice, use it correctly in recipes (like soups and casseroles), and estimate how much you need.
- Can you add something for more flavor? Yes! See my options for flavor boosters below.
- More cauliflower rice recipes: This is my most basic version, but there are so many ways to use it! Check out my other recipes below, as well as serving ideas for different cuisines .
- Storage: Keep cooked or uncooked cauliflower rice in the fridge. Fresh lasts 2-3 days, and cooked up to 4-5 days.
- Freeze: Keep it in the freezer for up to 3-4 months. You can freeze after cooking, or if you want to freeze it fresh, blanch it first (boil 30 seconds, ice bath, then dry) to maintain texture and flavor. I use a vacuum sealer to prevent freezer burn.
📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
How To Make Cauliflower Rice
Optional Flavor Boosters
This recipe is as simple as it gets — just cauliflower, olive oil , salt, and pepper. But if you want to kick up the flavor, here are a few easy ways to do it:
- Garlic – Sauté a few minced cloves in oil until they’re golden and fragrant, then toss in the cauliflower rice. It smells amazing!
- Fresh herbs – Finish with parsley, cilantro, basil, or chives, depending on the flavors in the dish you’re serving with it.
- Seasonings – Spice it up with Italian or Cajun seasoning .
- Lemon – A little lemon zest or lemon juice goes a long way to brighten it up.
- Asian Inspired – I use coconut aminos for my cauliflower fried rice (along with garlic, plus sesame oil to finish), but soy sauce or another soy sauce alternative works, too.
Serving Ideas
Some of my cauliflower rice recipes use it incorporated into a dish (see ways I use it below ), but most often, I actually just use it as a base or side for a main dish. It goes with so many cuisines! Pick the one you’re craving:
- Asian – Rice is a must for Asian dishes, and riced cauliflower totally works. Serve my coconut chicken curry , beef and broccoli stir fry , honey garlic shrimp , or chicken stir fry over it.
- Mediterranean – Mix in some fresh mint and parsley, and you’ve got the perfect side for lamb kofta , Mediterranean chicken , or chicken kabobs .
- Mexican – Pair it with marinated carne asada or zesty cilantro lime chicken . It’s also awesome in a burrito bowl — just swap in cilantro lime cauli rice . And don’t forget a skinny margarita to go with it!
- Italian – I love cauliflower rice with creamy Italian dishes to soak up the sauce. Try it under chicken marsala , savory marry me chicken (who knows, it might work!), or creamy Tuscan salmon .
10 Easy Cauliflower Rice Recipes
Cauliflower rice is one of my favorite kitchen hacks. It’s quick, versatile, and works with so many dishes! I’ve got dozens of recipes with it, but here are my top 10 to turn it into something new:
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Cauliflower Rice (How To Make It + Recipes)
Learn how to make cauliflower rice the right way for the best texture! Plus, dozens of cauliflower rice recipes and serving ideas.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/how-to-make-cauliflower-rice/
Ingredients
- 1 head Cauliflower (yielding ~4 cups cauliflower rice; or equivalent amount frozen cauliflower rice)
- 1/2 tsp Sea salt (or 3/4 tsp, adjust to taste)
- 1/8 tsp Black pepper (or 1/4 tsp, to taste)
- 2 tbsp Olive oil (can use 1 tbsp, but flavor is better with 2)
Instructions
- Cut the head of cauliflower into quarters, then cut away the core from each quarter. Chop into florets.
- Use a food processor with grater blade (my recommendation) or a box grater to rice the cauliflower. (I’ve got more methods for ricing and tips for the best way to do it in the post above.)
- Heat the olive oil in a large skillet with tall sides over medium-high heat, for 1-2 minutes .
- Add the riced cauliflower to the pan. Season with sea salt and black pepper.
- Stir fry for 3-5 minutes , uncovered, until the cauliflower rice is soft but not mushy. (Think al dente!) It may take a couple minutes longer if your cauliflower rice was frozen.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get the perfect texture in your cauliflower rice, use it correctly in recipes (like soups and casseroles), and estimate how much you need.
- Can you add something for more flavor? Yes! See my options for flavor boosters below.
- More cauliflower rice recipes: This is my most basic version, but there are so many ways to use it! Check out my other recipes below, as well as serving ideas for different cuisines .
- Storage: Keep cooked or uncooked cauliflower rice in the fridge. Fresh lasts 2-3 days, and cooked up to 4-5 days.
- Freeze: Keep it in the freezer for up to 3-4 months. You can freeze after cooking, or if you want to freeze it fresh, blanch it first (boil 30 seconds, ice bath, then dry) to maintain texture and flavor. I use a vacuum sealer to prevent freezer burn.
📖 Want more recipes like this? Find this one and many more in my Keto Cheat Sheet System !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
