How to Cook Cauliflower Rice (Fresh or Frozen!)

The easiest way to make perfect, chewy cauliflower rice every time, fresh or frozen! It can be made ahead for meal prep, and it freezes and defrosts perfectly without losing flavor and texture.

It’s almost impossible to be on a low carb diet without hearing about all the wonders of cauliflower rice.

I grew up eating rice several times a week since it's the primary Nigerian dish. I was hesitant to start the keto diet because the thought of giving up rice was too much for me to bear!

My earlier attempts at making cauliflower rice were a total failure. It came out too soft and my brain actively resisted the switch from rice to cauliflower rice because the texture was too different.

I did not have a lot of luck buying from the grocery store either. Between cauliflower rice, riced cauliflower, cauli bits, and other fancy versions, I never knew what I was getting. Sometimes it was a hit, sometimes a miss but oftentimes too expensive.

So, I decided to be in charge of my rice destiny and started experimenting with different ways to make my perfect, crunchy cauliflower rice. After several tries, I eventually got it!

This cauliflower rice recipe is crunchy, freezes (and defrosts) well and substitutes for rice very nicely in any dish. Best of all, it is the cheapest cauliflower rice, I’ve ever eaten. One head of cauliflower costs less than $2.50 here in Austin and I can get 4 comfortable servings. Woo hoo!

Equipment Needed

Very few tools and ingredients are needed to make cauliflower rice. You just need a sharp knife and a cutting board, a food processor , and a little olive oil, salt, and pepper.

You can always add other ingredients and vegetables to turn it into a delicious, savory meal.

How to Make Cauliflower Rice

1. It's very easy to make cauliflower rice using a food processor. First, peel off the outer stem leaves from the cauliflower. Wash the cauliflower, then squeeze with a cloth or paper towel to dry. This part is crucial since you want to squeeze out as much water as possible. Cauliflower is over 90% water and we need to expel as much water as we can, not add to it.
2. Cut the cauliflower in half right through the stem ends with a sharp knife. Then, cut the cauliflower florets away from the core in the middle. Chop the cauliflower into smaller to medium pieces. It does not have to be perfect because it will be riced using a food processor.
3. Place the cauliflower pieces in a food processor and press the chop button 5 times in short pulses. This comes out just the right size. Make sure you only fill the food processor halfway. If you prefer smaller pieces and a more couscous-like texture, chop a bit more to your desired size.
4. Pour the cauliflower rice into a dry pan and stir fry for a few minutes on medium heat. I dry stir fry it before adding any oil or spices. Since cauliflower contains so much water, dry stir-frying will help get rid of much of the water. This will make the texture firm and crunchy.
5. After a few minutes, the water will be greatly reduced. To make plain cauliflower rice, add two tablespoons of olive oil, a teaspoon of salt, and a teaspoon of black pepper. Stir on medium heat for about two minutes. You can always add more herbs or spices or eat it as a side dish.

Alternative Ways of Making Cauliflower Rice

You can also make cauliflower rice without a food processor. If you have a regular blender, you can use that too, but you would have to blend it in smaller quantities.

Another way is to make use of the large hole of a grater and grate the cauliflower in large chunks.

The cauliflower rice will end up with a finer texture and is more couscous-like when you make it this way. I prefer my cauliflower rice more al dente with a nice firm bite, so I like to use my food processor. And it's so much faster!

How to Cook Cauliflower Rice From Frozen

1. To cook frozen cauliflower rice, do not defrost it in the microwave. It will become too soft and mushy (except that’s what you’re going for).
2. Also, if you put it directly on the stove when frozen, it might not defrost evenly. If you’ve ever tried to whack frozen cauliflower rice in a pan, you’ll know that the pieces fly everywhere!
3. But there is a way to defrost frozen cauliflower rice and still retain its firmness. While the riced cauliflower is still in its resealable bag, I smash it on my kitchen counter! I do it on one side, turn to the other side, and do it again.
4. Sometimes I do twice on each side if it’s proving stubborn. What happens is that the cauliflower breaks apart into smaller frozen pieces, and because it’s still in its wrapper, the mess is contained, and it does not splash everywhere. And also, since it is contained, you don't have to worry about germs and all that getting into your food.
5. Pour the cauliflower rice into a skillet on high heat and let it defrost quickly while stirring for a few minutes.
6. The cauliflower pieces stay nice and firm and do not turn mushy, and it looks and tastes just like it was freshly made. I eat a lot of cauliflower rice, and this has never failed me.

Storing and Reheating

When cooked, cauliflower rice stays fresh for about five days in the fridge. Because of the work involved, I like to make a large quantity and freeze it.

To freeze it, pour it on a tray and spread it into a thin layer. This helps the individual pieces freeze without clumping together.

Freeze for 1-2 hours, but not longer than 2 hours, or it will begin to stick to the tray. Pour into a Ziploc or sealable bag, let out as much air as possible, then freeze.

This freezes well for about three months and possibly longer, though I have never tried longer than that.

Tips When Making Cauliflower Rice

• When chopping the cauliflower in the food processor, only fill it halfway, or else the pieces at the bottom will begin to turn mushy.
• I always freeze the chopped cauliflower raw because you will still have to dry stir fry it to get rid of the excess moisture. If it is already cooked, the texture might become too soft if you warm it up again.
• Always dry stir fry the cauliflower rice before you add oil or spices.
• When making cauliflower rice using fresh cauliflower, dry stir fry on medium heat. But when defrosting, dry stir fry on HIGH heat. This is very important because unless you use a sealing machine and let out all the air, some water might get into the frozen cauliflower, and ice crystals might form inside.
• If you stir fry the frozen cauliflower on medium heat, as the water dissolves, it will soak up the cauliflower rice and turn mushy.

Looking for delicious recipes to eat with your cauliflower rice? Try these mouthwatering dishes:

Asun (Peppered Goat Meat)

Lamb Curry Recipe

Keto Shrimp Coconut Curry

Leftover Turkey Stir Fry

African Peanut Stew

Also, check out this drool-worthy collection of keto cauliflower rice dishes! Also for a wonderful variety, try keto shirataki rice, also known as miracle rice.

📖 Recipe