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How to Cook Cauliflower Rice (4 Ways) | Food Faith Fitness

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Here are 4 easy ways to make Cauliflower Rice! This simple dish is great for everyone, whether you’re keto, vegan or gluten-free. 

4 Easy Ways to Cook Cauliflower Rice - Ever wondered how to cook cauliflower rice without a microwave? Here are 4 simple and healthy ways that make cooking cauliflower rice easy and delicious! | #Foodfaithfitness | #Glutenfree #Keto #Lowcarb #healthy #cauliflower

Internet friends, have you ever wondered how to cook cauliflower rice? Well, considering I get this question A LOT, I’m guessing that you have asked this! 

Cauliflower is one of my favorite vegetables for a number of reasons. First off, cauliflower is an accessible, inexpensive veggie that doesn’t spoil quickly. It is incredibly versatile and its mild flavor pairs well with so many foods, complimenting bolder dishes and balancing out flavors. It is also loaded with goodness, so you’re going to want to learn how to cook cauliflower rice! Try out our tasty sautéed zucchini recipe for another way to enjoy your veggies.

I share many cauliflower rice recipes with you, and so many people ask if there are other ways to cook their riced cauliflower, WITHOUT using the microwave. And I get it! Personally, I don’t mind using the microwave every so often because it’s really convenient, but if you’re looking for alternative cooking methods, here are instructions for making cauliflower rice in the oven or on the stovetop!

What is Cauliflower Rice?  

Cauliflower rice, also known as riced cauliflower, is when you take a head of cauliflower, chop it up into bite-sized florets, and then either pulse it in a food processor or grate it on a cheese grater until it breaks down and looks like the texture of rice. 

How to make cauliflower rice

Making homemade cauliflower is super easy! Since there are lots of different methods, you can decide how to make your cauliflower rice based on the equipment you already have at home! If you’re crazy about rice like us, why not try this ginger rice recipe out?

Preparing your cauliflower

Before you cook cauliflower rice, you have to know how to rice it! You can either use a box grater or a food processor to make your riced cauliflower.

  • If using a food processor: Cut your head of cauliflower into large florets, put them in a large food processor and then pulse until the cauliflower resembles rice. Make sure you pulse instead of running the food processor continuously or you might end up with cauliflower mush!
  • If using a box grater: Cut your head of cauliflower into large chunks (not individual florets!) and use the medium sized holes on your grater to break the cauliflower down into rice.

Cooking your cauliflower rice

Now that you’ve riced your cauliflower, it’s time to decide how to cook it! Here are 4 easy ways to prepare your cauliflower rice:

1. In the microwave 

This is the way that I typically cook riced cauliflower for recipes that include cauliflower rice. I love it because it’s the fastest way to cook it. However, I don’t like this method if I am going to be eating the cauliflower rice alone as a side-dish, as it lacks flavor.

How to make cauliflower rice in the microwave:

  • Put riced cauliflower in a microwave-safe bowl and cover
  • Microwave for about 5 minutes
  • If you’re making a lot of cauliflower rice, stir it after 5 minutes and microwave for an additional 5 minutes or so until tender

2. Steamed in the oven

If you don’t have a microwave but want to achieve the same results, you can steam your cauliflower rice in the oven.  Place riced cauliflower in an oven-proof dish and cover with a lid

How to steam cauliflower rice in the oven:

  • Bake at 400 degrees for about 10-15 minutes, again depending how much you’re making- the goal is for the cauliflower rice to be nice and tender!

3. Roasted in the oven 

Cooking riced cauliflower this way gives it more flavor and a little bit of crispy texture. If a recipe calls for steamed cauliflower, I would not use this method, as it is not the same texture. However, this is a good method for things like side dishes, or cauliflower rice salads. 

How to roast cauliflower rice in the oven:

  • Toss riced cauliflower with a drizzle of oil (I recommend avocado, coconut or olive oil)
  • Spread in a single layer on a baking sheet
  • Bake at 425 degrees for 10-15 minutes, stirring once part way through if you have a large batch
  • Your cauliflower rice is done when it’s slightly golden brown and crisp!

4. Pan-Fried 

This is my favorite way to cook riced cauliflower if I am eating it on its own as a side dish. Frying it in some oil gives it a ton of taste and a crispy, golden-brown texture that makes it super delicious. However, I would say it’s the furthest texture away from actual rice – but, again, it’s the tastiest!

How to pan-fry cauliflower rice:

  • Heat some olive oil or avocado oil in a large skillet on medium heat
  • Once hot, add in the cauliflower rice and cook, stirring occasionally – use a large pan and make sure your cauliflower rice isn’t crowded together
  • Fry until the rice is golden brown and crispy, about 5-10 minutes
4 Easy Ways to Cook Cauliflower Rice - Ever wondered how to cook cauliflower rice without a microwave? Here are 4 simple and healthy ways to cook cauliflower rice! | #Foodfaithfitness | #Glutenfree #Keto #Lowcarb #healthy #cauliflower

What is cauliflower rice made of?

Cauliflower rice is made of just one single ingredient– cauliflower! But you can spice it up with all sorts of seasonings. You can try cilantro lime cauliflower rice, or mexican-style cauliflower rice with chipotle chili powder, or Whole30 cauliflower fried rice. Yum!

Does cauliflower rice taste like rice?

If it’s your first time making homemade cauliflower rice, you might be wondering what it tastes like. Since cauliflower is so mildly flavored, its taste can be compared to that of rice. The texture of riced cauliflower is also similar to the texture of rice, making it a great substitute and low carb alternative that everyone will enjoy! 

Do you cook cauliflower rice the same as regular rice?

No, the cooking method for cauliflower rice is completely different to regular rice, and actually, cooking cauliflower rice is quicker and easier! Since regular rice is dry you need to cook it in water, and it can be tricky to get the ratio right and get it to steam properly.

Cauliflower rice naturally has water content so it cooks faster and you don’t need to add water. You can steam cauliflower in the microwave or oven, or if you want a more crispy rice, you can roast it in the oven or pan fry it!

How do you make cauliflower rice without it being mushy or soggy?

If you want to prevent your cauliflower rice from being soggy, you might want to try pan-frying your rice or roasting it in the oven. Adding a bit of oil and cooking it on a high heat will remove some of the moisture and help it crisp up!

If you want to steam your cauliflower rice but don’t want it to turn mushy, you can press your riced cauliflower with a paper towel to remove any excess water before cooking it. 

Is cauliflower rice good for you?

Yes, cauliflower rice is definitely healthy! Here are a few of the health benefits of adding cauliflower to your diet:

  • It’s nutrient dense: Cauliflower contains so many vitamins and minerals that are essential to your body’s functioning such as vitamins C, K, and B6 as well as folate, potassium, manganese, magnesium and phosphorus!
  • It’s high in fiber: Getting enough fiber is a key part of a balanced diet because it feeds the healthy bacteria in your gut that promotes digestive health and reduces inflammation.
  • It’s a great source of antioxidants: Antioxidants are important because they protect your cells, boost your immunity and can be part of preventing diseases.

Recipes with Cauliflower Rice

Now that you have all the tips on how to cook up some delicious, low carb, healthy cauliflower rice, you’ll need some tasty recipes that use it! Here are a few of my absolute favorite ways to cook with it:

cilantro lime cauliflower rice in a skillet with a serving spoon

Ingredients

  • 1 large Cauliflower
  • 1 tsbp olive oil or avocado oil depending on cooking method

Instructions

HOW TO MICROWAVE CAULIFLOWER RICE

  • Simply rice it in the food processor (do not run continuously or you might end up with mush!) or grate it using a box grater (use the medium sized holes).

  • Put it in a microwave-safe bowl, cover it, and microwave for about 5 minutes, depending on how much you have.

  • If it’s a HUGE bowl, stir it after 5 minutes and then microwave an additional 5 minutes or so, until it’s tender.

HOW TO STEAM CAULIFLOWER RICE IN THE OVEN

  • Simply rice it in the food processor (do not run continuously or you might end up with mush!) or grate it using a box grater (use the medium sized holes).

  • Place it in an oven-proof dish with a lid. Cover it and bake at 400 degrees for about 10-15 minutes, again depending how much you have.

  • The goal is for the cauliflower rice to be nice and tender!

HOW TO ROAST CAULIFLOWER RICE

  • Simply rice it in the food processor (do not run continuously or you might end up with mush!) or grate it using a box grater (use the medium sized holes).

  • Toss it with a drizzle of avocado or olive oil. Spread it in a single layer on a baking sheet and bake at 425 degrees for 10-15 minutes, stirring once if you have a large batch.

  • The cauliflower rice is done when it’s slightly golden brown and crisp.

HOW TO PAN FRY CAULIFLOWER RICE

  • Simply rice it in the food processor (do not run continuously or you might end up with mush!) or grate it using a box grater (use the medium sized holes).

  • Heat some olive oil or avocado oil in a large skillet on medium heat. Once hot, add in the cauliflower rice and cook, stirring occasionally, until the rice is golden brown and crispy, about 5-10 minutes.

  • The key is to use a large pan and have the cauliflower rice really spread out over it, not all crowded together. This makes it nice and crispy!

Tips & Notes:

For more details on how to rice / grate the cauliflower, see “How to make cauliflower rice” section.

Nutrition Disclaimer

Recipes written and produced on Food Faith Fitness are for informational purposes only.

Recipes to try with cauliflower rice:

Jerk Shrimp Stew with Cauliflower Rice

Cauliflower Rice Stuffed Grilled Zucchini with Shrimp

Mango Chicken with Coconut Cauliflower Rice

F

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We have TONS of gluten free recipes on Food Faith Fitness! Explore them all in our gluten free Library!

Cauliflower rice pin





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