• Skip to primary navigation
  • Skip to header navigation
  • Skip to footer navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Eat Well.
Live Well.
Be Well.
Display Search Bar
  • Dinners Made Simple
  • Work with Us
  • Let’s Chat!
  • Blog
Follow us on Facebook! Follow us on Instagram! Follow us on Pinterest! Follow us on Twitter! Follow us on YouTube!

The Real Food Dietitians

Eat well. Live well. Be well.

  • Home
  • Recipes
    • Specialty Diets
      • Whole30
      • Paleo
      • Egg-Free
      • Dairy-Free
      • Gluten-free
      • Grain-Free
    • Meal Prep Recipes
    • Whole30
    • Freezer-Friendly
    • Appetizers
    • Main Entree
    • Breakfast
    • Drinks & Smoothies
    • Instant Pot
    • One-Dish Meals
    • Slow-Cooker
    • Instant Pot
    • Salads & Sides
    • Sauces & Dressings
    • Soups & Stews
    • Snacks
    • Sweets & Treats
  • Real Plans
  • Meal Prep

Oct 4, 2016 By Jessica Beacom

How to Make Cauliflower Rice

Dairy-Free
Egg-Free
Gluten-free
Grain-Free
Paleo
Vegan
Whole30
Jump to Recipe

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

How To Make Cauliflower Rice: A step-by-step photo tutorial  how to cook cauliflower rice | cauliflower rice recipes | whole30 side dishes | gluten-free side dishes | dairy-free side dishes | vegan side dishes | paleo side dishes | gluten-free cauliflower rice | whole30 recipe ideas || The Real Food Dietitians #whole30recipes #cauliflowerrice

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.

How to Make Cauliflower Rice

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.

How to Make Cauliflower Rice

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

How to Make Cauliflower Rice

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.

How to Make Cauliflower Rice

How to Make Cauliflower Rice

How to Make Cauliflower Rice

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.

Pure Indian Foods Ghee | How To Make Cauliflower Rice: A step-by-step photo tutorial  how to cook cauliflower rice | cauliflower rice recipes | whole30 side dishes | gluten-free side dishes | dairy-free side dishes | vegan side dishes | paleo side dishes | gluten-free cauliflower rice | whole30 recipe ideas || The Real Food Dietitians #whole30recipes #cauliflowerrice

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: A step-by-step photo tutorial  how to cook cauliflower rice | cauliflower rice recipes | whole30 side dishes | gluten-free side dishes | dairy-free side dishes | vegan side dishes | paleo side dishes | gluten-free cauliflower rice | whole30 recipe ideas || The Real Food Dietitians #whole30recipes #cauliflowerrice

How to Make Cauliflower Rice: The Recipe

Hungry for More? Subscribe to get our newsletter delivered straight to your inbox! And be sure to stay in touch on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.

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 1x
  • 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!

 

Pin it now & Make it later!

How To Make Cauliflower Rice: A step-by-step photo tutorial  how to cook cauliflower rice | cauliflower rice recipes | whole30 side dishes | gluten-free side dishes | dairy-free side dishes | vegan side dishes | paleo side dishes | gluten-free cauliflower rice | whole30 recipe ideas || The Real Food Dietitians #whole30recipes #cauliflowerrice


This post may contain affiliate links which won’t change your price but will share some commission.

  • Facebook247
  • Pinterest26.5K
  • Yummly42
  • Email

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, mountain biking, teaching herself how to play the banjo and camping out under the stars.

< Previous Post
Next Post >

Reader Interactions

Join the Conversation

    Leave a Comment Cancel reply

  1. Linda says

    September 4, 2017 at 1:46 pm

    Can you make up a large amount and save it for later, or should it be made just before you eat it?

    Reply
    • Jessica Beacom says

      September 18, 2017 at 11:45 am

      Hi Linda,

      You can definitely make a big batch to freeze for later. Here’s how I do it:

      1) Grate the cauliflower
      2) Spread raw, grated cauliflower on a rimmed baking sheet lined with parchment paper
      3) Place in freezer until frozen solid, then transfer to a zip-top freezer bag or other freezer-safe container
      4) Store in freezer for up to 2 months.

      Hope that helps!

      Reply
  2. Hilary says

    June 24, 2018 at 9:40 pm

    This was good, just needed to add some salt. My friend, who doesn’t eat rice, liked it too! I served this with the Red Curry Coconut Shrimp Soup on this site by Dana.

    Reply

Primary Sidebar

Welcome

The Real Food Dietitians is the passion-driven product of Registered Dietitian Nutritionists Stacie Hassing and Jessica Beacom. They’ve combined their love of nutrition, health and real food with the concepts of ease and convenience to bring you recipes that are big on flavor but short on ingredients.

Free eBook

Sign up to get your FREE recipe eBook + weekly newsletter!

Favorite Recipes

Four fresh artichokes in an Instant Pot ready to cook

How to Make Instant Pot Artichokes

A large stack of sweet potato pancakes on a white plate topped with a pad of butter, pecans, and maple syrup.

Fluffy Sweet Potato Pancakes (gluten-free)

30 Whole30 Appetizers (Gluten and Dairy-free)

Three mason jars filled with yogurt and topped with homemade Paleo Granola and fresh raspberries

Paleo Granola with Honey and Cinnamon

Curry Chicken Salad (Whole30)

A piece of Western-style breakfast casserole on a speckled plate and topped with sliced avocado.

Western-Style Breakfast Casserole

Free Recipe eBook

Sign up to get your FREE recipe ebook + weekly newsletter!

Follow us on Facebook! Follow us on Instagram! Follow us on Pinterest! Follow us on Twitter! Follow us on YouTube!
  • Disclaimer
  • Terms & Conditions
  • Privacy Policy
  • Newsletter Sign Up
  • Let’s Chat!
Copyright © 2021 The Real Food Dietitians Site Credits. Designed by Melissa Rose Design. Developed by Once Coupled.
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.AcceptReject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

Non-necessary

Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.

How about a free recipe ebook?

Sign up for our newsletter and get your FREE recipe ebook delivered right to your inbox!

We respect your privacy! Your information will *never* be shared, traded or sold to a 3rd party.
  • 247
  • 26.5K
  • 42