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Home » Sides » Homemade Cauliflower Rice (Keto, Paleo and AIP)

Homemade Cauliflower Rice (Keto, Paleo and AIP)

Published: May 3, 2022 ~ by Tracey Hatch-Rizzi
Updated: Jan 13, 2023 ~ Leave a Comment

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Here’s a complete guide on how to make cauliflower rice – keto, Whole30, paleo and AIP friendly!  Included are some tasty variations for the best homemade riced cauliflower recipes.

Riced cauliflower on a pewter plate garnished with parsley.
Jump ahead to:
What is cauliflower rice?
Is cauliflower good for you?
Is cauliflower rice keto friendly?
Is cauliflower low-FODMAP?
What does cauliflower rice taste like?
Can I buy cauliflower rice?
How much cauliflower rice is in a head of cauliflower?
Instructions
How to cook from fresh
How long to cook
How long is cauliflower rice good in the refrigerator?
Can I freeze cauliflower rice?
How to freeze
How to cook frozen cauliflower rice
Variations
FAQ
Other recipes you might like

Sometimes when life gets busy, you gotta keep food really simple.  And healthy. And ridiculously delicious.  Say hello to easy homemade cauliflower rice.

To be honest, I’ve drastically underestimated just how good this stuff is.  Once I was able to incorporate some FODMAPs back in my diet, cauliflower rice was never on the radar.  It just seemed so boring.  I have to confess just how wrong I was!  It’s the farthest thing from boring and I’m totally in love with it.

Whether you’re looking for vegetarian recipes, vegan cuisine inspiration or just a simple side dish, this simple, basic recipe has you covered.  Homemade cauliflower rice is just straight up veggies that can be made in a zillion different ways. 

It’s super versatile and you can season your masterpiece however you see fit.  Try a savory addition by mixing in some Sesame Ginger Dressing, or serve with chicken, tofu, tempeh, shrimp, or with my Pork Carnitas, Asian Cabbage Rolls, Pulled Pork or my Indian Spiced Salmon recipes and you have a super quick weeknight dinner.

Think ahead and batch cook a vat for the week’s meal prep.  Nutritious and tasty weekday lunches are at your fingertips.

This is an easy, complete ‘how-to’ guide (it’s really quite simple – surprise!). We’ll start with the basics and move on to how to make it with a food processor and also by hand.

What is cauliflower rice?

This is a grain-free rice alternative that is made entirely from cauliflower.  It’s simply grated (or processed) into rice-sized bits, creating faux rice.

Is cauliflower good for you?

There are a number of benefits to eating cauliflower.  This is a delicious alternative that is low in calories and carbs, making it a perfect whole food substitute for traditional rice.

The fiber in this vegetable is a pre-biotic, meaning it helps to feed healthy bacteria in your gut, promoting digestive health and reducing inflammation.

It’s also a good source of vitamin C, folate, pantothenic acid, Vitamin B6, choline, manganese, potassium and antioxidants.

Head of fresh cauliflower cut in half, and another chunk on a hand held cutting board.

Is cauliflower rice keto friendly?

Yes, yessirree this is one of my favorite keto rice alternatives. One cup contains about 96 calories and 4g net carbs.  It’s a perfect addition to a low-carb or keto diet.

Is cauliflower low-FODMAP?

Sorry, my friends, but no.  It is considered a high-FODMAP vegetable in any serving size.

What does cauliflower rice taste like?

Funny enough, to me, it does taste a little like rice.  There is a very delicate, cabbage-like flavor, making it a great base or side dish.  Even though there is mild cauliflower taste, a few seasonings and pantry staples make it a very tasty rice substitute that takes on the flavor of whatever you season it with.

Can I buy cauliflower rice?

Yes – you can find packages available frozen but it is also available in shelf stable packs, pre-cooked and in microwaveable pouches.

However, I find that when freshly riced, it has more flavor and is less soggy than some frozen, store-bought varieties. And, preservatives used in some shelf-stable products tend to leave a little aftertaste.

How much cauliflower rice is in a head of cauliflower?

Heads vary in size and can range from 1.5-3 pounds.

  • A medium head will produce about 1 pound, or 4 cups
  • Large heads will produce around 1.5 pounds, or 5-6 cups
  • Extra large heads will give you about 2 pounds riced, or 7-8 cups

Instructions

There are a few easy methods for making your own at home:  using a food processor, a box grater, in a blender, or using a knife. Don’t have a food processor? No worries – each method is so easy! If you’re interested, I use this Cuisinart food processor, and I think its the best ever.

Half a head of fresh cauliflower on a board with a knife cutting the florets away from the core.

Preparing your head of cauliflower

  • Wash and cut the head.  Trim off any brown spots from the florets.
  • Cut the head in half.
  • Cut out the woody center.  Alternatively, you can cut the head into quarters and then cut out the center.
  • Cut large florets into smaller pieces if you’re using a food processor or blender.

Using a food processor

This is actually my preferred method.  Within minutes, you can rice an entire head.

There are two methods using your food processor:  With the S blade or with the grater attachment.  Either will yield a great result.

Overhead view of nine fresh cauliflower florets in a food processor ready to process.

Using the S blade

  • Place the prepared florets in the food processor. 
  • Pulse until it is chopped into fine pieces.

TIP:  Sometimes pieces will be chopped very fine, while others are still too large.  It’s best to add chopped florets to your food processor bowl in small amounts and work in batches.  The grater attachment will yield more uniform ‘grains’, where the S blade will often produce finer pieces.

Overhead view of fresh cauliflower in a food processor after it has processed into riced.

Using the grater attachment

  • Set up your food processor with the grater attachment.
  • Turn your food processor on and feed the prepared florets through the tube.  Depending on the capacity of your food processor and the size of the head, you may have to empty it a couple of times.

How to make without a food processor

Overhead view of riced fresh cauliflower in a blue bowl on a board with a large floret and a grater next to it containing bits of riced cauliflower.

Using a hand grater

If you don’t have a food processor, using a box grater (or cheese grater), is fast and easy.

  • Cut the cored head into medium-sized pieces and grate on the side with the large sized holes.

Using a blender

There are two methods for blending: with and without water.  While using a food processor is my preferred method, blending is very effective.

Without water
  • Add about 2 cups of prepared florets to a high-speed blender.  Pulse until small pieces are formed, then dump into a bowl. 
  • Working in batches, add the rest (about 2 cups at a time) to the blender and process.
With water
  • Add 2-3 cups of prepared florets to the blender.
  • Pour in just enough water to immerse the florets.
  • Pulse until they resemble grains of rice floating in the water.
  • Strain to remove as much water as possible and repeat with remaining florets.

Using a knife

Using a large chef’s knife, chop the prepared florets into tiny pieces.  Even though this process may take a little longer than with a food processor or hand grater, it’s very simple to do, using minimal utensils.

Cauliflower rice in a cast iron skillet with a wooden spoon in the pan.

How to cook from fresh

The best way to cook freshly made ‘rice’ is on the stove.  If you’re going to make a casserole, the cauliflower should be gently cooked before adding it to the casserole dish to keep it from becoming too watery.

  • Heat a generous amount of oil in a skillet (just enough to lightly cover the bottom) over medium heat.
  • Add the ‘rice’ and stir fry, until just tender (think al dente!).

How long to cook

Cooking time will vary, depending on the size of your ‘grains’ and whether you’re cooking from fresh or frozen.

Preparing from fresh takes only about 5 minutes on medium heat.

Heating from frozen will take an extra few minutes to thaw and evaporate all of the retained water.

TIP:  Cooking time will vary with your personal taste.  For al dente rice, sautéing for 3-5 minutes should be just enough.  If overcooked, it can be on the mushy side.  If you’re going for sticky rice texture, cook for an additional couple of minutes.

How long is cauliflower rice good in the refrigerator?

Freshly riced raw cauliflower will last about 3 days in the refrigerator.  If it’s cooked, it will last about 4 days.

Can I freeze cauliflower rice?

Yes, it can be frozen, but the texture will often change a bit once thawed, depending on the size of your ‘grains’.   You can freeze it raw, blanched or sautéed.

How to freeze

Freezing from raw

This is a fast, easy ‘all-purpose’ method for freezing:

  • Place in an airtight container or freezer bag and freeze up to 4 months.

Blanching

If you want to have pre-cooked ‘rice’ to use in recipes, I recommend this method:

  • Submerge your ‘grains’ in boiling water for about 30 seconds.
  • Transfer to an ice bath to stop the cooking process.
  • Drain and pat dry with a towel.
  • Freeze in a freezer bag or airtight container for up to 4 months.

Sautéing

  • Sauté in oil for about 3 minutes.
  • Let cool and store in an airtight container for up to 4 months.

TIP: For best results, spread the ‘grains’ out on a sheet pan.  When frozen, place in a freezer bag or airtight container.

How to cook frozen cauliflower rice

The best way to prepare it from frozen is to add it to an oiled skillet while still frozen or partially frozen.  If thawed completely before sautéing, it may become a little too soft.  However, if you need to cook it after it’s been completely thawed, turn up the heat just a little bit, to medium-high to get just a little crisp edge.

Keep in mind that the ‘mushiness’ will vary depending on the size of the ‘grains’.  Cooking from frozen is usually the best option, but not always necessary.

Variations

This basic recipe is your ticket to simple, weeknight meals.  Options are endless and typically need a just few simple ingredients.

  • Cilantro lime – add 1-2 tablespoons of lime juice, some lime zest and chopped cilantro.  Perfect for keto Mexican dishes! Or mix in some Cilantro Lime Salad Dressing – it’s one of the most versatile dressings to keep in your fridge!
  • Add some finely chopped onion and/or garlic.
  • Add curry – add a sprinkle of your favorite curry powder and try cooking with ghee instead of olive oil.
  • Use sesame oil (think fried rice) – sauté in toasted sesame oil and add some chopped green onions.
  • Make it cheesy (keto friendly comfort food!) – Sauté, turn off the heat, add shredded cheese and cover until melty and gooey.
  • Add coconut milk – sauté in coconut milk and add a tablespoon or two of coconut cream.
  • Make ‘cous cous’ – Sauté in olive oil and cook covered for 5 minutes or until tender.
  • Garlic and herb – sauté a couple garlic cloves in the oil and add fresh chopped herbs such as basil, parsley, chives or cilantro just before serving.
Overhead view of finished cauliflower rice on a pewter plate and a sprinkle of parsley on top.

FAQ

Is frozen cauliflower rice as good as fresh?

Yes, in my opinion!  It absorbs the flavors it’s cooked with and is delicious if cooked from fresh or frozen.  But, if I had to choose, I would opt for fresh.

Is it cheaper to make or buy cauliflower rice?

Making your own is so much less expensive than buying pre-riced cauliflower from the store.  You will most likely pay twice as much per ounce for a ready-made product.

Should I cover cauliflower rice when cooking?

It depends.  For simple, sautéed or stir-fried cauliflower, do not cover it.  For dishes that could benefit from steamed cauliflower rice, such as cous cous or risotto, simply cover it while cooking.

Do I need to add water when cooking cauliflower rice?

No – don’t add water while sautéing.  It will be overdone and too soft.

Can I eat raw cauliflower rice?

Yes, you can.  Lightly cooking will enhance its digestibility, but eating it raw provides the most antioxidants per serving. However, cooking yields a better texture and flavor.

Other recipes you might like

  • Easy Keto Carnitas – Three Cooking Methods!
  • Asian Cabbage Rolls
  • Crock Pot Pulled Pork (Keto and Low-FODMAP)
  • Indian Spiced Salmon

This post contains affiliate links. As an Instacart and Amazon Associate, I earn from qualifying purchases.

Riced cauliflower on a silver plate with a chopped parsley garnish with a spoon and napkin on the side.

Homemade Cauliflower Rice (Keto, Paleo and AIP)

Author: Tracey Hatch-Rizzi
Say hello to this easy keto cauliflower rice recipe!  This complete guide includes several methods for making easy keto rice.  This is a recipe that can be used as a base for all of your best riced cauliflower recipes yet to come!
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Category: Sides
Cuisine: American
Method: Stove top
Yield: 4 servings
Diet:Gluten Free
Special Diet:AIP, Keto, Low-Carb, Paleo

Ingredients
 
 

  • 4 cups cauliflower rice (about 1 medium head, riced – see post for preparation methods)
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt (or kala namak black salt – read about Kala Namak)
  • ¼ teaspoon black pepper (or adjust to taste. Omit for AIP)

Instructions
 

  • Process a head of cauliflower using a food processor, box grater, chef's knife or blender as described in this post (or use pre-made or frozen cauliflower rice).
  • Heat the olive oil in a large skillet.
  • Add the riced cauliflower, salt and pepper (if using).
  • Sauté for about 5 minutes, uncovered, until soft (if using frozen cauliflower, add a few more minutes).
  • Adjust salt and pepper to taste.

Notes

Variations

  • Cilantro lime – add 1-2 tablespoons of lime juice, some lime zest and chopped cilantro.  Or mix in some Cilantro Lime Salad Dressing.
  • Finely chopped onion and/or garlic.
  • Add a sprinkle of your favorite curry powder and try cooking with ghee instead of olive oil.
  • Use toasted sesame oil, and add some chopped green onions.
  • Add your favorite shredded cheese after cooking and cover.
  • Saute in coconut milk, and add a tablespoon or two of coconut cream.
  • Make it ‘cous cous’ by sauteing in olive oil and cooking covered for 5 minutes or until tender.
  • Garlic and herb – saute a couple garlic cloves in the oil and add chopped fresh herbs such as basil, parsley, chives or cilantro just before serving.

Nutrition

Serving: 1 servingCalories: 96 kcalCarbohydrates: 7 gProtein: 3 gFat: 7 gSodium: 633 mgFiber: 3 gNet Carbs*: 4 g

*Net carbs = carbohydrates – fiber

Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

Keywords: Frozen cauliflower rice, keto cauliflower rice recipes, keto fried rice
Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

Filed Under: AIP, Ingredients, Keto, Paleo, Recipes, Sides, Vegetarian

About Tracey Hatch-Rizzi

Tracey Hatch-Rizzi, LAc, MAcOM is a licensed acupuncturist and herbalist with a strong background in science and nutrition. She has followed a ketogenic diet since 2018 and has over 10 years' experience with special diets, including the low-FODMAP diet. Tracey is dedicated to providing delicious, healthy recipes, and educational resources to help others find optimal health through informed diet and lifestyle choices.

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Blog author.

Hey there! I’m Tracey – an acupuncturist, nutrition nerd, cat herder, outdoors enthusiast and lover of comfort food! I enjoy cooking mostly healthy keto, low-carb and low-FODMAP recipes and sharing them (okay, eating them too…)!  When I’m not making a huge mess in the kitchen, I’m exploring and enjoying the beautiful Pacific Northwest.  Learn more…

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