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a skillet full of cauliflower rice.
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5 from 1 vote

How To Make Cauliflower Rice (Cauli Rice)

Cauliflower rice or cauli rice is an alternative low carb substitution for the almighty rice. Learn how to make cauliflower rice in easy steps and all the tips you need to make it perfectly, at all times.
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Side Dish
Cuisine: American, British
Keyword: cauli rice, cauliflower rice, how to make cauliflower rice
Servings: 4 cups
Calories: 103kcal
Author: Ajoke


  • Food processor or
  • box grater


  • 1 cauliflower head
  • 2 tbsp vegetable oil
  • cup yellow onion chopped
  • 1 tsp garlic chopped
  • Salt and pepper to taste
  • parsley, chopped for garnish


How to make cauliflower rice

  • Rinse the cauliflower head and dry it with a kitchen towel (make sure you do not skip the step) Remove the stalk and the green leaves around the cauliflower.
    cauliflower florets on a chopping board.
  • Cut the vegetable into florets and place in the food processor, and pulse it about 5 to 8 times until rice texture is achieved. Work in batches especially if using the S blade so that the bit at the bottom of the food processor doesn’t over-process.
    cauliflower florets in a food processor.

How to cook cauliflower rice

  • Heat up vegetable oil over medium high heat, sauté the onions and garlic until soft and oil fragrant. Keep an eye so as not to burn the garlic
    sauteed onions in a skillet.
  • Add the cauliflower rice to the sauteed aromatic and stir to combine. Continue to stir for about 3 minutes, season with salt and pepper, add chopped parsley and stir to combine, take it off the heat and serve. It can be served hot, warm or cold
    chopped parsely about to be stirred into food.


Other cooking methods
Microwave: Add the portion you want to cook into a microwavable bowl and microwave between 3 to 5 minutes depending on the power of the microwave used.
In the oven: spread the riced cauliflower on a baking sheet, drizzle with olive oil, add any seasoning mix of choice and roast in the oven at 190C/385F for 15 to 20 minutes.
PS. Do not cook the cauliflower rice with water as you would with rice.


Calories: 103kcal | Carbohydrates: 9g | Protein: 3g | Fat: 7g | Saturated Fat: 6g | Sodium: 44mg | Potassium: 449mg | Fiber: 3g | Sugar: 3g | Vitamin C: 71mg | Calcium: 35mg | Iron: 1mg