Want to know how to make cauliflower rice? This DIY cauliflower rice is rich in fiber, vitamin C, folate, and energy. All you need is a food processor and cauliflower and *voila* Cauliflower Rice in 60 seconds or less.
As an intuitive eating registered dietitian, I am all about addition instead of restriction. Over the years cauliflower rice has gotten a bit of a reputation as a replacement for rice. I will admit, there was a time when I used cauliflower rice instead of rice because I thought it was the “healthy thing to do. And while cauliflower rice is a nutritional powerhouse, packed full of vitamins, fiber and antioxidants, it’s also not rice – no matter how hard it tries to be.
But we don’t live in an all or nothing world. The two can coexist when you incorporate foods because they feel good (versus being told they’re good). At the end of the day, it’s all about intention. If adding cauliflower rice to a dish tastes good, feels good, and is satisfying – then add the dang cauliflower. That’s the make food feel good way!
What you need for this DIY Cauliflower Rice & Substitutions
This is the easiest recipe to whip up. I highly recommend batch prepping it (especially if you have a cauliflower about to go bad or find them on sale!). Because cauliflower tends to have a more mild flavor, you can add it to almost anything! Just freeze any leftovers and use the cauliflower rice as you please.
Cauliflower: Surprise, surprise – cauliflower is the star of the show. In this recipe, I show you how to both make cauliflower and saute it. You can make this with cauliflower in any form (head of cauliflower, pre-cut, or frozen). You can also test this out with broccoli. It will taste a little different and have a greenish tinge but broccoli has a similar texture to cauliflower.
Food Processor: I don’t normally add kitchen tools to a recipe – but this one is integral to the final product. Use a food processor. If you don’t have a food processor you can use a blender or a box grater.
How to make Fluffy Cauliflower Rice That Isn’t Mushy
*Hint* It’s all about the food processor and squeezing out the liquid.
In a food processor, add the cauliflower florets and pulse for 30-60 seconds.
Add 2-3 cups at a time and remove as it is riced. This will prevent the cauliflower from being over-processed.
With a towel, pat dry or squeeze the liquid out from the cauliflower.
Cook immediately or store in an airtight container in the refrigerator or freezer for future use.
Mistakes and Fixes
Overprocessing: You don’t want to overprocess the cauliflower in the food processor, as it can quickly turn mushy. Make sure to add 2-3 cups at a time and process with the blade on. Remove the cauliflower rice as soon as it reaches the desired consistency. If you accidentally overprocess it, don’t worry! You can salvage it by using it in recipes that call for a smoother texture, like cauliflower pizza crust or cauliflower mashed “potatoes.”
Uneven Sizing: Ensure that the cauliflower florets are similar in size to achieve consistent results. If you end up with unevenly sized florets, some may turn into larger chunks while others become finely minced. You can fix this by separating the florets into different sizes and processing them separately to achieve a more uniform rice texture.
Nutritional Benefits
Cauliflower is a nutrient-dense vegetable that offers important vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. Plus it’s packed with fiber, which promotes digestive health and helps keep you feeling full.
How to Meal Prep Cauliflower Rice
I’m always looking for ways to elongate the life of food and reduce food waste. With cauliflower, it’s making cauliflower rice and freezing it! Making this will ensure you have nutrient-dense food on hand by batch-prepping some cauliflower rice.
- Pulse the cauliflower in a food processor.
- Place in a sealable freezer bag.
- Lay the bag flat in the freezer so the cauliflower rice can freeze without clumping.
- When ready to use, add into smoothies, fried rice, and bowls!
How to Enjoy DIY Cauliflower Rice
Riced cauliflower is the perfect addition to any dish.It adds so much nutrition without completely altering the flavor profile of a dish.
Smoothies: It adds Vitamin C and fiber plus helps make the smoothie creamy. Add 1-2 cups of riced cauliflower to any smoothie for a nutritional boost.
Add to fried rice: I grew up having fried rice almost weekly. If you’re looking to add more nutrition to your favorite fried rice recipe, add 1-2 cups of riced cauliflower. It cooks in 3-5 minutes so add it near the end and enjoy!
Bowls: I love a good grain bowl! This cauliflower rice recipe is perfect to add to any bowl. I like to sautee it and add the cooked cauliflower rice to a bowl (but you can enjoy it raw too!)
If you make this DIY cauliflower rice, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! xo
Easy DIY Raw Cauliflower Rice Recipe (That’s Not Mushy!)
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- Author: Lindsay Pleskot, RD
Ingredients
Scale
- 1 head cauliflower, cut into quarters or florets
- 1 tablespoon olive oil
- Salt & pepper (optional)
Instructions
To Make Cauliflower Rice:
In a food processor, add the cauliflower florets and pulse for 30-60 seconds. Add 2-3 cups at a time and remove as it is riced. This will prevent the cauliflower from being over-processed.
With a towel, pat dry or squeeze the liquid out from the cauliflower.
Cook immediately or store in an airtight container in the refrigerator or freezer for future use.
To cook:
If cooking, in a frying pan heat 1 tablespoon of olive oil over medium heat. Add the cauliflower and saute until cooked through, 3-5 minutes. Enjoy!
