Many low-carbers complain they can’t get their riced cauliflower to come out to their liking.  Some steam it over water, but that tends to overcook it and make it too “wet”.  Some attempt sauteing it in oil, but again, it tends to overcook that way.  My preferred way to cook it is in the microwave and it comes out perfect every single time!  Here is how I do it:


1 large head cauliflower (about 6½-7″ in diameter

DIRECTIONS:   Remove the leaves and with a heavy large knife, cut the flowerettes off the stalks.  Place them in a food processor and pulse 8-9 times or enough to reduce the flowerettes to little “pellet” like pieces.  I do not use the stalks as that doesn’t chop up so nicely, but you can.  If you do, I would process them by themselves first a couple pulses  Me, I usually eat those while I’m cooking dinner.  I simply LOVE raw cauliflower. 😉 Scrape the riced cauliflower into a medium-large bowl.  DO NOT ADD ANY WATER!  Cover with a microwave dome or loose fitting plate or microwaveable paper plate.  Microwave on HI a total of 3 minutes, stirring completely after each minute.  The stirring is essential!  Remove, taste and if not quite done to your liking (microwaves vary), cook 1 minute longer.  If going to use your cauli-rice IN a casserole, do not cook it at all before constructing your casserole.  Add it to the casserole raw.  If using in a casserole type goulash, stir the meat mixture after cooking right into the cooked cauli-rice and serve at once.  If making a seafood goulash-type dish like Jambalaya or Spanish Chicken & “Rice”, just stir the chicken/seafood/vegetable mixture into the cauli-rice and serve.  If you like, you can also dip the entree mixture (or whatever) on top of the cauli-rice like I have shown in this photo:

Shown with Cajun Lobster Andouille on top
Shown with Cajun Lobster Andouille on top

Note:  If serving to company, stirring this cauli-rice into your meat or seafood mixture is not as attractive on the plate as when the pièce de resistance is served on TOP of the cauli-rice until served, allowing your guests to dip it up and mix it up on their plates as they wish. More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS. She has collaborated with famous low-carb Chef George Stella and several other talented cooks to bring you a wealth of delicious recipes you are going to want to try. Even a few of my recipes are in each of the 5 volumes! Order your set TODAY! (also available individually) from Amazon or: DISCLAIMER: I am not paid for this book promotion nor for the inclusion of my recipes therein. I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection.

NUTRITIONAL INFO:  Makes approximately 6 servings of 1 loose cup of “rice” each (slight variables: exactly how big your head of cauliflower is and whether you riced the stalks or not). Each serving contains:

34 calories

0.13 g  fat

7.41 g  carbs, 3.5 g  fiber, 3.91 g  NET CARBS

2.76 g  protein

42 mg sodium

26 thoughts on “Cauli-Rice

  1. Cindiedee

    I process about 4 heads of raw cauliflower at a time in my food processor – by pulsing until I get the desired size “rice” grains. I then steam it in the microwave for about 3-4 minutes (no water) and then I put it in a colander to drain and I leave it draining over the sink all day long. Periodically I go by and take a spoon and squish it to release more liquid. By the end of the day, the “rice” is very dry – almost like real rice. I then bag it in a few ziplock freezer bags and put it in the freezer and use it whenever I want to. It only needs a little while to defrost a bag. I also use this method to make cauliflower pizza dough – pretty much the same method, then add beaten eggs, mozzarella cheese and Italian spices. It is all soooooooooo good and so much better for us!

    1. I couldn’t honestly recommend it. Frozen has been blanched in boiling water and is therefore “soft” to begin with and I would think difficult to grate finely. Also has a higher water content when frozen and thawed. Some people use it, and say it’s OK. But I suspect they’ve never used the fresh for this recipe, or they might change their minds. I just have never been a fan of the frozen.

  2. Michelle

    I have made cauli rice before — for fried rice. Taste amazing. Texture amazing. The problem was the liquid it let out. Is there a trick? That is what I desperately need. Thanks!

    1. If you’ll do the microwave method in this recipe, I don’t get any water bleeding out. If you’re using frozen cauli, that is your problem. Use only fresh and do the microwave method.

  3. Jessica

    This is amazing, thank you for the easy steps. I made cauliflower rice for the first time tonight. I was a hit. My only issue is everyone complained about the house smelling after I processed it.

  4. Susie

    I wouldn’t be nuking ANY of my food….destroys all the nutrients….. I just saute the pulsed cauli in a pan in melted coconut oil….. Not too much, so doesn’t get soggy…Way better for you…

  5. I process a couple heads after my monthly shopping trip & keep bags of raw cauli-rice in the fridge. It lasts a couple weeks. For older people who live alone (like me) this is very convenient. I can add a cup or two to whatever I’m having. I just make sure the other part of the meal is about done so the rice only cooks for a couple minutes. Sometimes I just *quickly* saute a cup in butter, S&P and a dash of garlic powder in a ceramic non-stick pan. It turns out like my own “Minute Rice” which I used to miss a lot when I first started lowcarbing years ago! I love Cauli-rice!!

      1. Denise

        Peggy, I have found the best no stink container to be a jar that had a candle in it with the tight fitting lid. Easier to take the lid off than a standard jar and it even contains the smell of limburger cheese.

    1. You know, Linda, I take for granted everybody knows how to make this, but clearly, I see comments around to indicate some do not. So I finally made a batch for my own dinner tonight and decided “I need photograph this) and sat down and typed the “recipe” out fully for posterity and my blog. Hope it works well for you this way. 🙂

  6. Donna Hardin

    Thank you for sharing! I was ‘just’ going to google search this topic…perfect timing! Do you have a recommendation on a food processor…I have a Vita Mix, but not a processor. Hate to think of one more kitchen tool, but think it wiuld be helpful with healthy eating.

    1. Glad my timing was good on this post. Been meaning to type this up for ages and ages. I don’t have a Vitamix, but I have heard from LC forum friends they do just about EVERYTHING! So I would certainly think such a tool would be capable of grating up cauliflower. Check your user manual to be sure though. They cost enough they ought to be able to even GROW the cauliflower for you first. LOL I use a Cuisinart food processor, the 11-cup model. 🙂

      1. renna

        I keep reading your post on the Cauli-rice and just kept telling myself there was no way. Now I really want to give it a try but I am probably the only one I know that doesn’t own a processor. Would I be able to make this without a processor?

        1. Dianne

          Yup, I use a grater too. I put the (stand-up) grater in the lid of a Rubbermaid cake carrier (inverted like a big bowl) and grate away. The reason I like this bowl with tall sides is, I am a messy cook and end up with cauliflower flying everywhere without this tall container. Maybe it’s just me 🙂

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