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!
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
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!
- 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
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.
Place rice in a large bowl. Add all vegetables and fresh herbs, and mix well.
Whisk together lemon juice, vinegar, oil, basil, salt and pepper. Pour dressing over vegetable mixture and stir to coat.
Add more salt and lemon pepper to taste. Serve immediately or refrigerate to let flavors meld.