Cauliflower Rice is a fantastic low-carb, Paleo, Keto, and Whole30 variation of rice. It’s a wonderful way to sneak in extra veggies, and still enjoy a similar texture to rice. Making cauliflower rice is so simple to do and only requires a food processor and 10 minutes. Looking for some fun flavors? We have so many different options below!
Cauliflower Rice: a nutrient dense powerhouse!
I don’t know about all of you, but here at the Wholesomelicious headquarters (AKA my kitchen), we eat our weight in cauliflower rice! It’s the perfect side dish.
As a nutritionist, cauliflower rice is one dish I recommend to so many of my clients. Here are the reasons why:
- As a cruciferous vegetable, cauliflower is loaded with fiber and allows us to feel fuller longer. Such an important quality when building a nutritious meal. 1 serving of cauliflower rice gives us about 5 grams of fiber!
- Cauliflower is loaded with antioxidants, making it an anti-inflammatory food that helps.
- It’s an excellent source of vitamins and minerals! Cauliflower contains almost your daily recommended amount of Vitamin C. It’s also high in Vitamin K, Vitamin B6, and folate to name a few.
- Cauliflower is incredibly versatile and such a great alternative to grains and legumes.
How make Cauliflower Rice
Making cauliflower rice is so simple! Start by cutting a large head of cauliflower into florets. Place inside a food processor (you may need to do this in batches), and pulse until it resembles a rice texture. Do not overpulse!
You can also make cauliflower rice in a Vitamix! Place the florets in a blender with 1 cup of water. Pulse until you get the rice texture. Drain the water.
This is the base of your cauliflower rice. From here, you can make a salad, saute in a saucepan and make a sauce, or roast in the oven for more robust flavor.
Let’s get started on some fun flavors!
Salads:
One of my favorite ways to make cauliflower rice is my Cauliflower Rice Tabbouleh. It’s served with raw cauliflower rice, has a delicious lemon dressing with choppped veggies. You can be super creative with your salad and also use the dressing from my Easy House Salad.
Sauteed Cauliflower Rice:
My two favorite “go-to” Cauliflower rice recipes as a side dish are my Spanish Cauliflower Rice and Cilantro Lime Cauliflower Rice. These both begin on the stovetop with just a handful of ingredients. You’ll love the sauce that is made with both of these variations that works perfectly with any Mexican dish or Asian dishes.
Roasted Cauliflower Rice:
Here are a few of my favorite ways to make Roasted Cauliflower Rice! This method has a toasty and robust flavor:
- Coconut Lime Cauliflower Rice
- Cauliflower Rice Stuffing with Sausage (perfect for Thanksgiving!)
- Roasted Cauliflower Rice Buddha Bowls
Main Dish Recipes:
I love a meal that is centered around cauliflower rice. These 4 different options are perfect for a hearty dinner!
- Cauliflower Rice Paella
- Buffalo Chicken Casserole with Cauliflower Rice
- Cauliflower Rice Chicken Biryani
- Creamy Mushroom Bacon Chicken with Cauliflower Rice Risotto
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10 Cauliflower Rice Recipes: Cauliflower Rice Tabbouleh
Cauliflower Rice Tabbouleh is loaded with Mediterranean flavor and fresh veggies! Simple to make in less than 20 minutes with only a handful of ingredients. Plus, 10 other ways to make cauliflower rice!
Ingredients
- 1 large head of cauliflower
- 1 cup diced cucumber
- 3/4 cup chopped cherry tomatoes
- 1/3 cup chopped red onion
- 1/3 cup chopped fresh mint
- 1/3 cup chopped fresh parsley
- 1 Juice of large lemon
- 1 tbsp red wine vinegar
- 2 tbsp olive oil
- 1 tsp dried basil
- salt and pepper to taste
- lemon pepper to taste
Instructions
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Begin by preparing your cauliflower rice. Use 1 large head of cauliflower and chop into florets. Pulse for about 10-15 seconds in a food processor. You can also use store bought cauliflower rice and will need around 3-4 cups.
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Place rice in a large bowl. Add all vegetables and fresh herbs, and mix well.
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Whisk together lemon juice, vinegar, oil, basil, salt and pepper. Pour dressing over vegetable mixture and stir to coat.
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Add more salt and lemon pepper to taste. Serve immediately or refrigerate to let flavors meld.
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