Ever looked at a recipe and wondered How to Cook Cauliflower Rice? Here are 4 simple, delicious and healthy ways to cook it!
Internet friends. VERY serious question for you:
Have you ever wondered how to cook cauliflower rice?
Well, considering I get this question A LOT, I am guessing that you HAVE asked this.
I share MANY cauliflower rice recipes with you, and SO many people ask if there were other ways to pre-cook their cauliflower, WITHOUT using the microwave. I get it. Personally, I don’t mind using the microwave every so often but I know that some of you DO NOT.
I always want to make FFF super helpful for ya, so I figured I’d test out a few cooking methods and share them with YOU.
I’ve tested out 4 different ways, and shared my findings below.
Health Benefits of Cauliflower
Cauliflower is one of my FAVORITE vegetables for a number of reasons. First off, cauliflower is an accessible, inexpensive veggie that doesn’t spoil quickly. It is INCREDIBLY versatile and its mild flavor pairs well with so many foods, complimenting bolder dishes and balancing out flavors. It is also loaded with goodness, so you’re going to want to learn how to cook cauliflower rice! Here are a few health benefits of adding cauliflower to your diet:
- It is nutrient dense: Cauliflower contains so many vitamins and minerals that are essential to your body’s functioning such as vitamins C, K, and B6 as well as folate, potassium, manganese, magnesium and phosphorus.
- It is high in fiber: Consuming enough fiber is very important to your overall health and wellbeing because it feeds the healthy bacteria in your gut that promotes digestive health and reduces inflammation.
- It is a great source of antioxidants: Antioxidants are important to your health because they protect your cells, boost your immunity and can be part of preventing diseases.
What is Cauliflower Rice?
Cauliflower rice is when you take a head of cauliflower, chop it up into bite-sized florets, and then pulse it in a food processor until it breaks down and looks like the texture of rice. It’s a great sub for rice if you’re looking to watch your carbs or calories or in recipes such as cauliflower tater tots, cauliflower pizza or cauliflower fried rice.
Does Cauliflower Rice taste like Rice?
When learning how to cook fresh riced cauliflower, you might be wondering what it tastes like. Since cauliflower is so mildly flavored, its taste can be compared to that of rice. The texture of riced cauliflower is also similar to the texture of rice, making it a great substitution and low carb alternative that everyone will enjoy!
How to cook Cauliflower Rice 4 Ways
When making riced cauliflower, how to cook it is very important! Here are my 4 favorite ways to do so:
1. In the microwave
This is the way that I typically cook riced cauliflower for recipes that use the cauliflower rice IN IT, not as a side dish. I love it because it’s the fastest way to cook it. However, I don’t like this method if I am going to be eating the cauliflower rice alone, as a side-dish, as it lacks flavor. This is the best way to cook cauliflower rice when you are going to use it make recipes like the ones mentioned, or some paleo cauliflower tater tots. Simply rice it in the food processor, put it in a microwave-safe bowl, cover it, and microwave for about 5 minutes, depending on how much you have. If it’s a HUGE bowl, stir it after 5 minutes and then microwave an additional 5 minutes or so, until it’s tender.
2. Steamed in the oven
Cooking cauliflower rice this way, produced the exact same results as the above way, just without using the microwave. The process is very similar in the sense that you rice the cauliflower in a food processor and then place it in an oven-proof dish with a lid. How long to cook cauliflower rice? Cover it and bake at 400 degrees for about 10-15 minutes, again depending how much you have. The goal is for the cauliflower rice to be nice and tender!
3. Roasted in the oven
Cooking riced cauliflower this way gives it more flavor and a little bit of crispy texture. If a recipe calls for steamed cauliflower, I would NOT use this method, as it is not the same texture. However, this is a good method for things like side dishes, or cauliflower rice salads. Simply rice the cauliflower and toss it with a drizzle of avocado or olive oil. Spread it in a single layer on a baking sheet and bake at 425 degrees for 10-15 minutes, stirring once if you have a large batch. The cauliflower rice is done when it’s slightly golden brown and crisp.
4. Pan-Fried
This is my FAVORITE way to cook riced cauliflower if I am eating it alone, as a side dish. Frying it in some oil gives it a ton of taste and crispy, golden-brown texture that makes it super delicious. However, I would say it’s the furthest texture away from actual rice – but, again, it’s the tastiest. Rice your cauliflower in a food processor. Heat some olive oil or avocado oil in a large skillet on medium heat. Once hot, add in the cauliflower rice and cook, stirring occasionally, until the rice is golden brown and crispy, about 5-10 minutes. The key is to use a large pan and have the cauliflower rice really spread out over it, not all crowded together. This makes it nice and crispy!
Recipes with Cauliflower Rice
Now that you have all the tips on how to cook up some delicious, low carb, healthy cauliflower rice, you’ll need some tasty recipes that use it! Here are a few of my absolute favorite ways to cook with it:
- Mexican style: Cilantro lime cauliflower rice, Keto Mexican cauliflower rice
- Rice Wraps: Grilled mango chicken cauliflower rice wrap, Mint grilled sweet potatoes cauliflower rice wrap
- Stir Fries: Mango chicken with coconut cauliflower rice, Easy low carb Keto stir fry
F
More Gluten Free Recipes
We have TONS of gluten free recipes on Food Faith Fitness! Explore them all in our gluten free Library!
Recipes to try with cauliflower rice:
Jerk Shrimp Stew with Cauliflower Rice
Cauliflower Rice Stuffed Grilled Zucchini with Shrimp
Mango Chicken with Coconut Cauliflower Rice
HOW TO COOK CAULIFLOWER RICE
Ingredients
- Riced Cauliflower
Instructions
HOW TO MICROWAVE CAULIFLOWER RICE
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Simply rice it in the food processor, put it in a microwave-safe bowl, cover it, and microwave for about 5 minutes, depending on how much you have. If it’s a HUGE bowl, stir it after 5 minutes and then microwave an additional 5 minutes or so, until it’s tender.
HOW TO STEAM CAULIFLOWER RICE IN THE OVEN
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The process is very similar in the sense that you rice the cauliflower in a food processor and then place it in an oven-proof dish with a lid. Cover it and bake at 400 degrees for about 10-15 minutes, again depending how much you have. The goal is for the cauliflower rice to be nice and tender!
HOW TO ROAST CAULIFLOWER RICE
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Simply rice the cauliflower and toss it with a drizzle of avocado or olive oil. Spread it in a single layer on a baking sheet and bake at 425 degrees for 10-15 minutes, stirring once if you have a large batch. The cauliflower rice is done when it’s slightly golden brown and crisp.
HOW TO PAN FRY CAULIFLOWER RICE
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Rice in your cauliflower in a food processor. Heat some olive oil or avocado oil in a large skillet on medium heat. Once hot, add in the cauliflower rice and cook, stirring occasionally, until the rice is golden brown and crispy, about 5-10 minutes. The key is to use a large pan and have the cauliflower rice really spread out over it, not all crowded together. This makes it nice and crispy!
Video
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