• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Low Carb Africa logo

menu icon
go to homepage
subscribe
search icon
Homepage link
  • About Me
  • Recipe Index
  • Free Keto Meal Plan
  • Helpful Resources
  • Shop Digital Products
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Main Dishes » How to Cook Cauliflower Rice (Fresh or Frozen!)

    Sep 7, 2019

    How to Cook Cauliflower Rice (Fresh or Frozen!)

    Published on Sep 7, 2019. Updated on Jul 12, 2022. 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, from 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.

    Newsletter
    Sign up for a free 7-day keto meal plan

    You'll also receive emails with new recipes delivered straight to you.

    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
    Jump to:
    • Equipment needed
    • How to make cauliflower rice
    • Alternative ways of making cauliflower rice
    • Storing and reheating
    • How to cook frozen cauliflower rice
    • Helpful tips
    • My favorite cauliflower rice dishes
    • Keto Jambalaya Recipe
    • Coconut Cauliflower Rice
    • Cauliflower Jollof Rice
    • Sausage Pepper Cauliflower Rice
    • Tuna Cauliflower Rice
    • Mushroom Pepper Cauliflower Rice
    • Curry Cauliflower Rice
    • 💬 Comments

    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

    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.

    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.

    Cauliflower rice preparation

    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.

    Cauliflower rice raw and cooked

    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.

    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!

    Storing and reheating

    When cooked, cauliflower rice stays fresh for about 5 days in the fridge. Because of the work involved, I like to make a large quantity and freeze it.

    To freeze it, pour 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 3 months and possibly longer, though I have never tried longer than that.

    how to store cauliflower rice

    How to cook frozen cauliflower rice

    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).

    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!

    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.

    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.

    Cauliflower rice frozen and defrosted

    Pour the cauliflower rice into a skillet on high heat and let it defrost quickly while stirring for a few minutes.

    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.

    Helpful tips

    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 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.
    how to make Cauliflower rice

    My favorite cauliflower rice dishes

    As you can tell, I am a big cauliflower rice lover and I love to experiment with it.

    Here are some of my favorite cauliflower rice dishes!

    Keto Jambalaya Recipe

    This keto jambalaya recipe has so much flavor, you won't be able to stop at one serving! It is nutritious and filling and is a complete meal all by itself.

    Coconut Cauliflower Rice

    This mouth-watering coconut cauliflower rice recipe is so easy to prepare, it'll be ready in no time at all! So if you miss rice on your keto diet, this coconut cauliflower rice makes a fantastic substitute!

    Cauliflower Jollof Rice

    This Cauliflower Jollof Rice is a healthy, low carb version of the West African Jollof Rice. It is packed full of delicious spices and flavors and contains just 8.4 net carbs!

    Sausage Pepper Cauliflower Rice

    This sausage pepper cauliflower rice skillet is an incredibly easy and super tasty cauliflower rice recipe that is ready in no time!

    Tuna Cauliflower Rice

    If you have a lot of tuna stocked up and you’re not sure what to make with it, try this irresistible tuna stir fry, served with cauliflower rice. You won’t believe how good it is!

    Mushroom Pepper Cauliflower Rice

    Mushroom cauliflower rice with peppers is a quick and easy cauliflower rice dish bursting with intense flavor and ready in just 20 minutes!

    Curry Cauliflower Rice

    This curry cauliflower rice, made with scallions and red bell peppers, is a fast and easy low carb dinner ready in just 20 minutes!

    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.

    Cauliflower rice closeup shot

    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 Share on Facebook Rate
    Course: Main Course
    Cuisine: African, American
    Prep Time: 15 minutes
    Cook Time: 5 minutes
    Total Time: 20 minutes
    Servings: 4
    Calories: 99kcal
    Author: Tayo Oredola
    Prevent your screen from going dark

    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.
    • 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 2 tablespoons of olive oil, a teaspoon of salt and a teaspoon of black pepper, and stir fry for 2 more minutes.
    • 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
    Subscribe To My Youtube Channel and watch me make a new recipe every week!
    Get weekly recipes straight to your inbox starting with a free 7-day keto meal plan
    Tried this Recipe? Let me know!tag @lowcarbafrica on Instagram and please leave a comment below

    More Keto Main Dishes

    • Shirataki Noodle Stir Fry
    • Beef Shish Kabob (Shish Kebab)
    • Harissa Chicken (Spicy North African Chicken)
    • Cabbage and Ground Beef

    Reader Interactions

    Comments

    1. Whitney says

      September 09, 2019 at 4:23 pm

      5 stars
      This cauliflower rice recipe is awesome! I love the tips on how to store it for future use, makes meal prepping so easy!

      Reply
      • Tayo says

        September 17, 2019 at 5:05 pm

        Thanks, Whitney. I really love to just make and freeze for future dates!

        Reply
    2. Katie says

      September 09, 2019 at 1:11 pm

      5 stars
      Love having this recipe on hand to make our weekly meals that much healthier!

      Reply
      • Tayo says

        September 17, 2019 at 5:05 pm

        Thanks for stopping by, Katie!

        Reply
    3. Deanne Frieders says

      September 08, 2019 at 4:47 pm

      5 stars
      I LOVE the step by step instructions! I've been looking for a post like this, thank you! I love cauliflower rice 🙂

      Reply
      • Tayo says

        September 17, 2019 at 5:07 pm

        You're welcome, Deanne! I hope you enjoy making it.

        Reply
    4. Ramona says

      September 08, 2019 at 1:09 pm

      5 stars
      I love cauliflower rice - it is such a versatile sinful ingredient and goes well with almost any sauce - delicious carb free rice!

      Reply
      • Tayo says

        September 17, 2019 at 5:08 pm

        So true!

        Reply
    5. Jacqueline Meldrum says

      September 08, 2019 at 4:36 am

      5 stars
      I've not made cauliflower rice for such a long time. I loved your tip to dry fry it first to remove moisture and then add spices. I will try that next time.

      Sharing!

      Reply
      • Tayo says

        September 17, 2019 at 5:08 pm

        Let me know how it turns out, Jacqueline!

        Reply
    6. Natalie says

      September 08, 2019 at 12:41 am

      5 stars
      I never yet have tried cauli fice! Looks so delicious and so easy to make - I have to try this recipe soon ♥

      Reply
      • Tayo says

        September 17, 2019 at 5:08 pm

        It's so delicious and healthy!

        Reply
    7. Jeannette says

      September 07, 2019 at 11:39 pm

      5 stars
      What a superb recipe with great easy-to-follow instructions! Thanks for sharing!

      Reply
      • Tayo says

        September 17, 2019 at 5:09 pm

        You're welcome, Jeannette!

        Reply
    8. Cathy says

      September 07, 2019 at 11:05 pm

      5 stars
      I love how easy cauliflower rice is to make and how fluffy and tasty yours looks! And the fact that you can freeze it and defrost it with no problem! You made me smile with the defrosting method! haha! I envisioned myself doing exactly that! Haha!

      Reply
      • Tayo says

        September 17, 2019 at 5:10 pm

        Ha ha! Smashing the cauliflower rice on my counter to defrost it, is quite therapeutic for me 🙂

        Reply
    9. georgie says

      September 07, 2019 at 8:52 pm

      5 stars
      I love how simple this recipe is, I don't use cauliflower rice often enough but it's so easy and healthy to make! Great recipe!

      Reply
      • Tayo says

        September 17, 2019 at 5:11 pm

        Thank you, Georgie!

        Reply
    Newer Comments »

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Tayo!

    low carb africa

    Welcome to Low Carb Africa, the home of Keto & Low Carb African-inspired recipes. I specialize in creating mouthwatering recipes with rich, bold, and spicy flavors. Get ready to lose weight, look amazing and be in your best health ever!

    More about me →

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Keto Seafood Recipes

    • Oven Baked Salmon
    • Pan Fried Cod Fish
    • Pan-Seared Tilapia
    • Baked Whole Catfish

    Easy Bacon Broccoli Salad

    Reader Favorites

    • Keto Shrimp Coconut Curry
    • Air Fryer Frozen Okra
    • Keto Pancakes Recipe
    • Air Fryer Chicken Gizzards

    Popular African Recipes

    • Nigerian Chicken Stew
    • Ogbono Soup (Draw Soup)
    • Asun Recipe (Peppered Goat Meat)
    • Efo Riro - Nigerian Spinach Stew
    • Okro Soup (African Okra Soup)
    • Egusi Soup - Nigerian Melon Seed Stew

    Footer

    FEATURED ON:
    low carb africa featured banner

    Footer

    ↑ back to top

    Browse

    • Recipe Index
    • Shop Digital Products
    • Amazon Store

    Resources

    • Free 7-day keto meal plan
    • African Spices & Seasonings
    • How To Be Successful on Keto
    • What is Fufu?

    Information

    • About Me
    • Contact
    • Privacy Policy
    • Disclosure Policy
    • Accessibility Policy

    COPYRIGHT © 2022. Low Carb Africa, LLC. All Rights Reserved.

    Low Carb Africa is a participant in the Amazon Services LLC Associates Program. As an Amazon Associate, I earn from qualifying purchases.