How to Make Cauliflower Rice

How To Make Cauliflower Rice: A step-by-step photo tutorial

Wait, cauliflower rice?!

Cauliflower rice is all the rage these days among the low-carb, Paleo and grain-free foodies. Head over to Pinterest and you’ll see it making appearances under stir-fry, in a soup or stew, as a savory side dish and even as fried ‘rice’. It’s essentially just ‘riced’ cauliflower and it’s a great way to add more vegetables and more fiber and nutrients to your diet.

“How do I to turn a head of cauliflower into a bowl of fluffy ‘rice’?”

We get asked this question quite a lot so thought it was time to share our easy method for making Cauliflower Rice using the food processor.

Trim leaves from cauliflower and using your hands or a small paring knife, break cauliflower into large florets. Rinse florets in a colander in the sink under cool running water. Pat dry.

Fit food processor with the shredding blade (if you have one) or use the standard chopping blade. If you don’t have a food processor you can grate the cauliflower by hand using the large holes of a box grater

If using the shredding blade, drop the florets into the chute of the processor lid while the motor is running. If using the chopping blade, fill bowl of food processor about ⅓  full and pulse several times until cauliflower resembles individual grains of rice (being careful not to over process). If using a box grater, carefully grate the cauliflower and enjoy the mini-workout.

Heat a large skillet over medium-high heat. Add Primal Fat Coconut Ghee or oil of choice. Once melted, add the cauliflower rice and sauté for 4-5 minutes, stirring frequently.

Add water or broth, cover and cook for an additional 3-4 minutes or until tender. Stir in green onions and garnish with parsley if desired. Remove from heat and season with salt and pepper to taste.

How to Make Cauliflower Rice: The Recipe

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Let's Get Cookin'

How to Make Cauliflower Rice

A delicious low-carb alternative to rice or couscous made with grated cauliflower. Perfect with a stir fry or curry. Don’t be intimidated by the longer list of directions – it’s really easy and we give you options for how to grate the cauliflower.

• Author: The Real Food Dietitians
• Prep Time: 10 mins
• Cook Time: 10 mins
• Total Time: 20 mins
• Yield: 4-6
• Category: Side Dish
• Cuisine: Whole30 | Paleo | Grain-free

Print Recipe

Ingredients

• 1 medium cauliflower (about 6-7 cups of riced cauliflower)
• 1 Tbsp. Pure Indian Foods Primal Fat Coconut Ghee (may substitute coconut oil* or plain ghee)
• ¼ cup water or broth
• ¼ tsp. sea salt + more to taste
• 1-2 green onions, chopped (optional)
• Parsley, chopped (optional)

Instructions

1. Trim leaves from cauliflower and using your hands or a small paring knife, break cauliflower into small florets.
2. Rinse florets in a colander in the sink under cool running water. Pat dry.
3. Fit food processor with the shredding blade (if you have one) or use the standard chopping blade. If you don’t have a food processor you can grate the cauliflower by hand using the large holes of a box grater.
4. If using the shredding blade, drop the florets into the chute of the processor lid while the motor is running. If using the chopping blade, fill bowl of food processor about ⅓ full and pulse several times until cauliflower resembles individual grains of rice (being careful not to over process). If using a box grater, carefully grate the cauliflower and enjoy the mini-workout.
5. Heat a large skillet over medium-high heat.
6. Add PrimalFat Coconut Ghee. Once melted, add cauliflower rice and saute for 4-5 minutes, stirring frequently. Then add water or broth, cover and cook for an additional 3-4 minutes or until tender.
7. Stir in green onions and garnish with parsley if desired.
8. Remove from heat and season with salt and pepper to taste.

Notes

*Use coconut oil for vegan-friendly and dairy-free option.

All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!

Nutrition

• Serving Size: 1 cup
• Calories: 56
• Sugar: 3g
• Sodium: 130mg
• Fat: 2g
• Carbohydrates: 8g
• Fiber: 4g
• Protein: 3g

How will you serve your cauliflower rice? Share in the comments below!

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About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She's been described as a 'real food evangelist' and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, teaching herself how to play the banjo and camping out under the stars.