how to make cauliflower rice

How to Make Cauliflower Rice

Cauliflower rice has become a very popular rice substitute among people. Due to its easy preparation methods, and many health benefits it is used very often. If you’ve heard of this cauliflower version recently, you might be confused about its preparation. 

But, fear not. It’s very easy. That’s why today’s topic is going to discuss how to make cauliflower rice and will provide you with some other useful info about it.


It is believed that something called “cauliflower couscous” appeared in 1998 in California. A chef named Ben Ford gets the credit. But, the term “cauliflower rice” became an internet trend around 2012, and it seems to continue to rise every day.

Cauliflower rice nutrition facts

Here are the nutrition facts for 1 half-cup serving:

  • Calories: 25
  • Carbohydrates: 5.3g
  • Protein: 2g
  • Fat: 0.1g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 30mg
  • Fiber: 2.5g 
  • Sugar: 2.4g

Is cauliflower rice healthy?

Cauliflower rice can actually provide numerous health benefits. From boosting weight loss, fighting inflammation, to even protecting against certain illnesses. So, it is an excellent low-carb substitute for rice.

Its mild flavor and texture are very similar to cooked rice. This is why it became so popular among people who don’t eat rice and prefer keto diets. It is a gluten-free veggie.

How to make cauliflower rice

Making a cauliflower rise is pretty easy. Besides the fact that you can make it effortlessly, it’s good to know that it picks the flavor of whatever you season it with.

This is great news for people who would love to try it, but don’t like cruciferous veggies like broccoli and kale. Although cauliflower generally has a mild taste, it’s nice to know that it can be well combined with other ingredients. 

So, take a look at the next easy steps and enjoy these healthy veggies.

  • Wash and dry cauliflower carefully, and remove all the green parts. 
  • Box grater: cut it into large pieces and use the medium-sized holes of the grater to grate it into a rice-like texture. 
  • Food processor: cut it into small pieces, then use a grater extension to grate the cauliflower into “rice”.
  • You can transfer the grated cauliflower onto some paper towel and press it. That way you’ll remove any excess moisture, and avoid having a soggy dish later.
  • The next step is cooking. You can easily sauté cauliflower in a large skillet on medium heat. If you like, add 1 Tbsp of oil. Cover the pot and steam cauliflower rice.
  • Cook it for 5-8 minutes, and season it after. 
  • You can use cauliflower rice in various recipes that are prepared with rice. For example, try to change this recipe for fried rice a bit with some cauliflower rice. Or, prepare your chicken casserole with rice by adding cauliflower instead.

How to store cauliflower rice?

You can store cauliflower rice in the fridge for up to 5 days, and uncooked rice can be stored in the freezer for up to 1 month.

Can you eat raw cauliflower?

Veggies that belong to the cabbage family such as cauliflower, Brussels sprouts, broccoli, and sprouts shouldn’t be consumed raw. They contain sugar that can be difficult to digest, and you could end up having gastrointestinal problems.

During cooking, these vegetables become easier to digest. Bear in mind, if you have thyroid problems, you should avoid eating raw cruciferous veggies, because they can make your thyroid problems worse.

What to do if cauliflower rice is mushy?

To avoid mushy texture, make sure not to overcook it. This way you will also prevent it from having a stronger flavor. Be careful not to use aluminum or iron cookware when preparing it. 

Sulfur compounds in the veggies can react with those particular metals. As a result, you’ll get discolored cauliflower.

How to know if cauliflower rice is bad?

If the cauliflower has gone bad it’ll be soft, rubbery, or mushy. Therefore, it might be covered with brown spots, and smell sour and rotten.

Where to buy it?

Although it may be the healthiest to prepare your own cauliflower rice, there are some options on the market. You can check them out and buy them on Amazon.

Cauliflower rice Vs Brown rice

If you love trying out different types of rice, you’ve probably tried brown rice, as it is quite popular nowadays. It’s no secret that brown rice is a healthy ingredient, but according to some observations, it has much more calories and carbs than cauliflower rice. 

So, check out a short comparison between these two below.

One cup of cauliflower rice:

  • Calories: 25
  • Carbs: 5g

One cup of brown rice:

  • Calories: 218
  • Carbs: 45g

Note: Cauliflower is also rich in antioxidants, folate, vitamin K, and protein.

As you can see, brown rice may not be the first choice for people who are trying to lose some weight. A much better, low-calorie option can be cauliflower rice.

Bottom line

As you had a chance to see, cauliflower rice is very healthy and nutritious. It can be combined and used in various dishes. During its preparation, make sure not to overcook it, so it stays nice and firm. 

Always store it properly, and have in mind that after 5 days in the fridge, you should toss it. Because it might develop a sulfur-like smell if it stays too long in the fridge. 

Make sure to eat it in moderation, as too much cauliflower can get you bloated. Therefore it can cause some gastrointestinal issues.

Aside from all the mentioned things, it is a really interesting ingredient that can make your everyday meals more diverse and fun. So, be sure to try these healthy veggies, and incorporate them into your daily diet.

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