Cauliflower Rice

This is a basic recipe in my grain-free kitchen. I hope it becomes yours too!



  1. Wash the cauliflower and remove the outer leaves. If you find any little black spots, remove them with a paring knife.
  2. Cut the cauliflower in half (vertically) and then cut out the middle core. Discard the core.
  3. Cut the florets into 1-inch pieces, and place them inside the food processor.
  4. Pulse (do not turn it on and let it go) a few times until it begins to break down. Continue pulsing until you have a rice-like consistency throughout.

To cook in a pan:

  1. Add the oil to a pan over medium heat. Add the cauliflower rice and your choice of seasonings, and sauté until it’s cooked and has softened.

To cook in the microwave:

  1. Place the cauliflower rice in a microwave-safe (glass or porcelain) baking dish. Cover with plastic wrap (or if yours has a lid, use that), and microwave for 3 minutes.
  2. Remove from the microwave, carefully lift the lid or plastic wrap, and stir with a fork. Cover and microwave for an additional minute. Test for tenderness, and season to taste.


I like to freeze cauliflower rice in plastic freezer bags in 2-cup portions. I freeze prior to cooking. To use, I remove the cauliflower rice from the freezer, and sauté as normal. Note: After you freeze cauliflower, the moisture content is higher.


Keywords: how to rice cauliflower, how to cook cauliflower rice