Mastering the Art of Cooking Riced Cauliflower

Trying to cut back on carbs? Riced cauliflower has become a popular substitute for rice in many dishes these days. Not only is it lower in carbs, but it’s also a great way to incorporate more vegetables into your diet. However, cooking riced cauliflower can be tricky, and it’s easy to end up with a mushy mess. In this article, we’ll explore the tips and tricks of mastering the art of cooking riced cauliflower.

Mastering the Art of Cooking Riced Cauliflower | Eat Urban Garden
Mastering the Art of Cooking Riced Cauliflower

What is Riced Cauliflower?

Riced cauliflower is a low-carb alternative to rice that has gained popularity in recent years as a healthy and versatile ingredient. As the name suggests, it is made by finely chopping cauliflower into tiny rice-sized pieces, either by using a food processor or grater.

The Rise of Riced Cauliflower

While cauliflower has always been a staple of the vegetable aisle, it was often overlooked in favor of more popular options like broccoli or carrots. However, in recent years, riced cauliflower has started to gain popularity as more people look for healthier alternatives to starchy foods like rice or pasta. This is partly due to the growing popularity of low-carb and ketogenic diets, but also because of increased awareness around the nutritional benefits of cauliflower.

  • Riced cauliflower is low in carbohydrates and calories, making it a great option for anyone looking to lose weight or maintain a healthy diet.
  • It is high in fiber, which can help promote healthy digestion and prevent constipation.
  • It is also rich in vitamins and minerals, including vitamin C, vitamin K, and potassium, which are important for maintaining overall health and wellbeing.

Health Benefits of Riced Cauliflower

Riced cauliflower is a popular ingredient that is widely used in many kitchens worldwide. It is a nutritious vegetable that is suitable for various dietary requirements, from vegans to meat-lovers. In this section, we will discover the various health benefits of incorporating riced cauliflower into your diet.

High Nutrient Content

Riced cauliflower is a highly-nutritious vegetable that contains numerous vitamins and minerals that are essential for maintaining a healthy body. It is a rich source of Vitamin C, K, and B-complex vitamins like B6 and B9. Consuming riced cauliflower can help to boost your immune system, improve digestion and reduce inflammation.

Additionally, consuming riced cauliflower can help to improve your bone health due to its high calcium content. It is also an excellent source of magnesium, which is essential for healthy muscle and nerve function.

Low Calorie Count

Riced cauliflower is low in calories, making it an excellent food choice for people who are trying to maintain or lose weight. Unlike other grains and rice options, riced cauliflower is low in carbohydrates. A cup of riced cauliflower has only 25 calories, compared to a cup of cooked rice, which has around 200 calories. Additionally, consuming riced cauliflower can help regulate your blood sugar levels, making it an ideal food choice for people living with diabetes.

How to Rice Cauliflower at Home

Riced cauliflower is a versatile ingredient that can be used as a low-carb substitute for rice in a variety of dishes. Here’s a step-by-step guide for ricing cauliflower at home:

Using a Food Processor

To rice cauliflower using a food processor, first, cut the cauliflower into florets and remove the stem. Place the florets in the food processor and pulse until the cauliflower is broken down into small rice-sized pieces. Be careful not to overdo it; you don’t want the cauliflower to turn into mush.

Next, transfer the riced cauliflower to a clean kitchen towel or cheesecloth. Squeeze out any excess liquid until the cauliflower is dry.

Using a Grater

To rice cauliflower using a grater, first, remove the stem and cut the cauliflower into large chunks. Then, using the largest holes on a box grater, grate the cauliflower chunks into rice-sized pieces. Be careful of your knuckles as you get close to the end of the cauliflower.

You may need to use a small knife to cut any large pieces that remain. Afterward, allow the cauliflower to dry or pat it down with a clean kitchen towel or cheesecloth to remove any excess moisture.

Storing Riced Cauliflower

Cauliflower rice can be stored in the refrigerator for up to five days or frozen for up to six months. If you plan to freeze your riced cauliflower, we recommend storing it in an airtight container or a freezer bag.

Cooking Methods for Riced Cauliflower

Riced cauliflower is a versatile ingredient that can be used in a variety of dishes, from side dishes to main courses. Finding the right cooking method for riced cauliflower can make a substantial difference in the flavor and texture of the final dish. Here we explore three different methods of cooking riced cauliflower and provide tips on how to make each method work best for you.

Sautéing Riced Cauliflower

Sautéing is a classic cooking method that is well-suited for riced cauliflower. This method allows you to cook the cauliflower quickly, making it a great choice for a meal during the weeknights. To sauté riced cauliflower, preheat a large skillet over medium heat with 1-2 tablespoons of cooking oil or butter. Once the skillet is hot, add riced cauliflower and stir it regularly until it’s tender, which should take about 5-7 minutes. You can add in seasonings, such as garlic, onion powder, and black pepper, to give the cauliflower additional flavor.

Roasting Riced Cauliflower

Roasting is an excellent option for riced cauliflower since it results in a crispy exterior and a tender interior. Additionally, this method highlights the natural flavors of the cauliflower and adds some color to the dish. Preheat your oven to 425°F and line a baking sheet with parchment paper. Add the riced cauliflower to the center of the pan and drizzle with a tablespoon of olive oil. Toss the cauliflower so that it’s coated evenly with oil and then place it into the oven. Roast the cauliflower for between 20-25 minutes, stirring occasionally, until it’s golden brown and cooked through. Once you remove the cauliflower from the oven, let it cool for 5 minutes before serving.

Microwaving Riced Cauliflower

Microwaving is an excellent choice for those who are short on time and want to cook riced cauliflower quickly. It’s also a great option for summer since it does not involve using the oven. To microwave, place the riced cauliflower in a microwave-safe dish with a lid. Microwave on high heat for five minutes and check to see if it’s thoroughly cooked. If it isn’t cooked yet, cook for an additional minute or until it’s ready. Once the cauliflower is finished cooking, remove it from the microwave, let it sit for a minute or two, and then serve warm.

Stir-Frying Riced Cauliflower

Stir-frying is a cooking method that can be used to showcase riced cauliflower’s versatility and create a variety of dishes. It’s a quick and easy method that yields great results, is also perfect for dinner on busy nights. Place a wok or a large skillet over medium-high heat and add 2 tablespoons of oil. Once it’s heated, add the riced cauliflower and stir-fry for 5 minutes, or until it’s tender. You can add in your favorite vegetables and seasonings before stirring, like sliced bell pepper or mushrooms, garlic, onion powder, salt, and black pepper.

Recipes Featuring Riced Cauliflower

Unleash your culinary creativity with these delicious and healthy recipes that incorporate riced cauliflower as the main ingredient.

Cauliflower Fried Rice

Cauliflower fried rice is a low-carb alternative to traditional fried rice that is a healthier option and tastes just as good! Here’s what you need to get started:

  • 1 head of riced cauliflower
  • 1 diced onion
  • 1 diced bell pepper
  • 1/2 cup of frozen peas
  • 2 tbsp. of oil
  • 2 beaten eggs
  • 1/4 cup of soy sauce

Directions: Heat oil in a large skillet and add onions and bell pepper. Cook for 3-4 minutes, then add in the cauliflower rice and peas. Cook for 5-7 minutes, stirring frequently. Then, move the mixture to one side of the pan and scramble the eggs on the other side. Add in the soy sauce and stir everything together. Enjoy your cauliflower fried rice!

Cauliflower Pizza Crust

A cauliflower pizza crust is a healthy alternative to typical pizza crust while still being tasty. Plus, it’s gluten-free! Here’s what you’ll need:

  • 1 head of riced cauliflower
  • 1/4 cup of parmesan cheese
  • 1/4 cup of mozzarella cheese
  • 1 egg
  • 1 tsp. of Italian seasoning
  • 1/2 tsp. of salt

Directions: Preheat your oven to 425 degrees Fahrenheit. Microwave the cauliflower for 5 minutes, then let cool. Place the cooled cauliflower in a towel and wring out all of the water. Combine all ingredients and form into a ball. Spread mixture onto a baking sheet and shape into a circle. Bake for about 20 minutes, then add your desired toppings and bake for an additional 8-10 minutes.

Cauliflower Rice Sushi Roll

Here’s a unique way to use cauliflower rice in a sushi roll! These sushi rolls are low-carb and great for people watching their caloric intake. Here’s what you’ll need:

  • 1 head of riced cauliflower
  • 1 nori sheet
  • 1 sliced avocado
  • 1 sliced cucumber
  • 1 tsp. of rice vinegar
  • Soy sauce and wasabi, to taste

Directions: Place the nori sheet on a flat surface. Spread a thin layer of cauliflower rice on the nori sheet. Arrange slices of avocado and cucumber on top of the cauliflower rice. Roll tightly and cut into individual pieces. Serve with soy sauce, wasabi, and rice vinegar for dipping.

The possibilities are endless when using riced cauliflower in your recipes. It’s a versatile ingredient that can be swapped in for rice in almost any dish. Try out these recipes or come up with your own and enjoy the health benefits of this cruciferous vegetable!

Tips for Storing and Using Riced Cauliflower

Riced cauliflower has quickly become a popular ingredient for many people due to its versatility, low-carb properties, and ease of use. If you’re one of the many who can’t get enough of this delicious and healthy option, it’s important to know how to properly store and use it. Here are some tips to help you make the most of your riced cauliflower:

1. Choose the Right Cauliflower

When selecting your cauliflower, look for heads that are tight and firm with no brown spots or yellowing. This will ensure that your cauliflower lasts longer in the fridge and doesn’t spoil too quickly.

2. Store it Correctly

Riced cauliflower is best stored in an airtight container in the fridge. It will last up to a week in the fridge, so be sure to use it up before it goes bad! If you have leftovers, you can also portion them into freezer bags and freeze for up to 6 months.

3. Don’t be Afraid to Get Creative

While riced cauliflower is often used as a substitute for rice, it has many other uses as well. Don’t be afraid to experiment with it and try it in different dishes. Use it as a base for a stir-fry, add it to soups and stews, or use it as a low-carb pizza crust!

4. Season it Well

Riced cauliflower can be quite bland on its own, so it’s important to season it well. Garlic, onion, and herbs like thyme and oregano are great additions. You can also add a little soy sauce or hot sauce for some extra flavor.

5. Get Your Kids to Eat More Veggies

If you have picky eaters in your family, riced cauliflower can be a great way to sneak in some extra veggies. Add it to soups, stews, and other dishes where they won’t even notice it’s there.

6. Make a Tasty Breakfast

Riced cauliflower can also be used to make a delicious breakfast scramble. Simply sauté it with some eggs, bacon, and your favorite veggies for a low-carb, high-protein start to your day.

Thanks for Reading!

We hope you found this article useful in mastering the art of cooking riced cauliflower! Whether you’re looking for a low-carb alternative to rice or simply looking to switch up your meal prep routine, riced cauliflower is a versatile and delicious option. Don’t forget to experiment with different flavors and seasonings to find your perfect recipe. And be sure to check back for more tips and tricks on healthy eating!

Mastering the Art of Cooking Riced Cauliflower | Eat Urban Garden

Mastering the Art of Cooking Riced Cauliflower

Learn how to master the art of cooking riced cauliflower with this simple guide. Find tips on preparation, seasoning, and cooking methods to help you create the perfect healthy dish.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Main Dishes
Cuisine American
Servings 4
Calories 99 kcal


  • 1 medium head cauliflower
  • 2 tbsp olive oil
  • 1 clove garlic minced
  • ¼ tsp salt
  • tsp pepper
  • ¼ cup chopped fresh parsley


  • Remove the stem and leaves from the cauliflower, and chop it into small florets. Working in batches, pulse the cauliflower in a food processor until it's the consistency of rice.
  • Heat the olive oil in a large skillet over medium heat. Add the minced garlic and cook for 30 seconds, until fragrant. Add the riced cauliflower, salt, and pepper, and cook for 5-7 minutes, until tender and lightly browned.
  • Remove the skillet from heat and stir in the chopped parsley. Serve the riced cauliflower as a side dish or use it as a base for your favorite stir-fry or curry.
Keyword riced cauliflower, cauliflower rice, healthy eating, low carb, meal prep, cooking

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