Cauliflower rice closeup shot
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5 from 16 votes

How to Cook Cauliflower Rice

How to cook cauliflower rice - the comprehensive guide to making perfect, firm cauliflower rice every time!
Prep Time15 mins
Cook Time5 mins
Total Time20 mins
Course: Main Course
Cuisine: African, American
Keyword: how to cook cauliflower rice
Servings: 4
Calories: 99kcal



  • 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!


  • Fill the cauliflower halfway in the food processor to prevent the pieces at the bottom from turning mushy.
  • Always freeze the chopped cauliflower raw since you will still have to dry stir fry it to get rid of the excess moisture.
  • 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 in it. If you stir fry the frozen cauliflower on medium heat, as the water dissolves, it will begin to cook the cauliflower rice and turn mushy.


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