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Riced cauliflower is a low-carb rice alternative.
5 from 1 vote

How to Make Cauliflower Rice

Once you know How to Make Cauliflower Rice, then you have a healthy and low-carb alternative to the traditional side. It is quick and easy to use a food processor or a cheese grater to finely crumble this veggie and use it for all your favorite cauliflower rice recipes.

Course Side Dish
Cuisine American
Prep Time 5 minutes
Total Time 5 minutes
Servings 4 servings
Calories 43 kcal


  • 1 head cauliflower about 1 ½ pounds
  • 1-2 Tbsp. oil
  • Salt and pepper to taste


  1. Wash the head of cauliflower and then dry it thoroughly.
  2. Remove any green leaves and then cut into large chunks if using a cheese grater, or smaller florets if using the food processor method.

Food Processor:

  1. Using the grating attachment, add a few florets to the processor while it is on. Then apply light pressure to the florets with the plastic piece to push them through the grater. Too firm of pressure and you’ll end up with strips instead of smaller riced pieces.
  2. Optional: you can remove the grating disc at the end and replace it with the S-blade. Then pulse the cauliflower a few times to rice it even more finely.

Cheese Grater:

  1. Using a boxed cheese grater, grate the larger chunks of cauliflower on the side of the grater with the largest holes. Be careful with your fingers as you get close to the end.
  2. With both methods you’ll want to add the cauliflower rice to a towel and press it in order to remove any excess liquid.

How to Cook Cauliflower Rice:

  1. Add a couple tablespoons of oil to a large skillet along with the cauliflower rice and cook over medium heat for 6-8 minutes, stirring occasionally. Salt and pepper to taste.

Recipe Video

Recipe Notes

Meal Prep and Storage

  • To Prep-Ahead: You can easily rice the cauliflower a day or two before cooking, simply keep in an airtight container in the fridge.
  • To Store: Raw or cooked cauliflower rice should be kept in an airtight container in the fridge for up to 4 to 5 days.
  • To Freeze: Be sure you have removed as much moisture as possible, then store in a freezer-safe container for up to 6 months. Pro tip: freeze single-serving-sized portions for ease of use.
  • To Reheat: Warm riced cauliflower back up in a pan on the stove with a little extra avocado or olive oil for best results. You can use the microwave if necessary.

Nutrition Facts
How to Make Cauliflower Rice
Amount Per Serving
Calories 43 Calories from Fat 5
% Daily Value*
Fat 0.5g1%
Saturated Fat 0.2g1%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.1g
Sodium 51mg2%
Potassium 509mg15%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 3g3%
Protein 3g6%
Vitamin C 82mg99%
Calcium 37mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.