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    Home » Main Dishes

    Feb 2, 2025

    How to Cook Cauliflower Rice (Fresh or Frozen!)

    Published on Feb 2, 2025. Updated on Feb 15, 2025. By Tayo. This post may contain affiliate links. See Disclosure. 28 Comments

    Jump to Recipe
    Cauliflower rice pinterest

    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.

    Cauliflower rice closeup shot

    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!

    Cauliflower rice closeup image

    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

    Cauliflower rice preparation
    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.

    Cauliflower rice raw and cooked

    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 store cauliflower rice

    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.
    Cauliflower rice frozen and defrosted

    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

    Cauliflower rice in skillet
    • 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.
    how to make Cauliflower rice

    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

    coconut cauliflower rice on a plate

    How to Cook Cauliflower Rice (Fresh or Frozen!)

    How to cook cauliflower rice - the comprehensive guide to making perfect, firm cauliflower rice every time!
    5 from 17 votes
    Print Pin SaveSaved!
    Course: Main Course
    Cuisine: African, American
    Diet: Gluten Free
    Prep Time: 15 minutes minutes
    Cook Time: 5 minutes minutes
    Total Time: 20 minutes minutes
    Servings: 4
    Calories: 99kcal
    Author: Tayo Oredola
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    Ingredients

    • 1 cauliflower
    • 2 tablespoon olive oil
    • 1 teaspoon salt to taste
    • 1 teaspoon black pepper

    Instructions

    • Peel off the outer stem leaves from the cauliflower.
      1 cauliflower
    • Wash the cauliflower, then squeeze with a cloth or paper towel to dry.
    • Cut the cauliflower in half right through the stem ends, then cut the cauliflower florets away from the core in the middle.
    • Chop the cauliflower into smaller pieces using a sharp knife.
    • Place the cauliflower pieces in a food processor and press the chop button 5 times in short pulses.
    • Pour the cauliflower rice in a dry pan and stir fry for 3 minutes on medium heat.
    • Add olive oil, salt and black pepper, and stir fry for 2 more minutes.
      2 tablespoon olive oil, 1 teaspoon salt, 1 teaspoon black pepper
    • Serve and enjoy!

    Notes

    • 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 used 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.

    Nutrition

    Calories: 99kcal | Carbohydrates: 7g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 624mg | Potassium: 429mg | Fiber: 3g | Sugar: 2g | Vitamin C: 69.3mg | Calcium: 32mg | Iron: 0.6mg
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    Reader Interactions

    Comments

    1. Lathiya says

      September 12, 2019 at 4:47 pm

      5 stars
      Wow, the cauliflower rice looks amazing. Recently I and my husband were advised to have a low carb diet and this sounds great. I read that you mentioned Austin in the post. Is it Austin, Texas?

      Reply
      • Tayo says

        September 17, 2019 at 5:03 pm

        Yes, Austin Texas. I hope you enjoy making cauliflower rice!

        Reply
    2. Molly Kumar says

      September 12, 2019 at 2:27 pm

      5 stars
      This was so easy to make and we love how the texture was. Thanks for such an easy recipe.

      Reply
      • Tayo says

        September 17, 2019 at 5:03 pm

        You're welcome, Molly!

        Reply
    3. Swathi says

      September 10, 2019 at 11:45 pm

      5 stars
      Best part of homemade cauliflower rice is that it is made fresh. We don't know when it is made in the store bought one. I love cauliflower rice. especially fried rice version.

      Reply
      • Tayo says

        September 17, 2019 at 5:03 pm

        Totally agree that making it fresh is better and a lot cheaper too!

        Reply
    4. Alex Ryder says

      September 10, 2019 at 6:36 am

      5 stars
      You know I've never actually had cauliflower rice but I am also trying to be a bit healthier so will definitely give this a try instead of usual rice. Bookmarking for later!

      Reply
      • Tayo says

        September 17, 2019 at 5:04 pm

        Great, Alex! Hope you enjoy it 🙂

        Reply
    « Older Comments

    Trackbacks

    1. Cauliflower Rice Stir Fry w/ Peanut Sauce - This Healthy Kitchen says:
      May 22, 2020 at 9:21 am

      […] or homemade cauliflower rice. If you’ve never made cauliflower rice before, you can check out this post for some great […]

      Reply
    2. Ginger Garlic Chicken Rice - Yellow Glass Dish | Low Carb Chicken Rice says:
      Sep 9, 2019 at 11:24 pm

      […] If you’re trying to make your own cauliflower rice from a head of cauliflower, you can check out this tutorial on how to cook cauliflower rice. […]

      Reply
    5 from 17 votes (4 ratings without comment)

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    tayo oredola

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