Cauliflower Rice
Ingredients:
- 1 large head cauliflower (about 2 lbs), cut into florets
- 30 ml (2 tbsp) olive oil or vegan butter
- 9 g (3 cloves) garlic
- 3 g (½ tsp) fine salt
- 0.5 g (¼ tsp) black pepper
- 2 tbsp fresh parsley or cilantro, chopped
- Juice of ½ lemon (optional)
Equipments:
Features:
20 minutes or less
Refined Sugar-Free
Gluten-Free
Grain-Free
Soy-Free
Nut-Free
Meal Prep Friendly
Nutrition:
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Squeeze as much liquid as possible out of the riced cauliflower using a clean towel — skipping this step is the number one reason cauliflower rice turns mushy and watery instead of light and fluffy.
Instructions:
- Rice the cauliflower: Working in batches, pulse cauliflower florets in a food processor 8–10 times until they resemble rice grains. Do not over-process into mush. Alternatively, grate florets on the large holes of a box grater.
- Remove moisture: Transfer riced cauliflower to a clean kitchen towel or paper towels and squeeze out as much liquid as possible. This step is critical for fluffy, non-soggy rice.
- Cook: Heat olive oil in a large skillet over medium-high heat. Add garlic and cook 30 seconds until fragrant. Add cauliflower rice in an even layer and cook undisturbed for 2 minutes to get a little color, then stir and cook another 3–4 minutes until tender and lightly golden.
- Season: Season with salt and pepper. Remove from heat and stir in fresh herbs and a squeeze of lemon juice if using.
- Serve: Use immediately as a base for bowls, stir-fries, curries, or alongside any protein.
Tips: Squeezing out the moisture is the most important step — wet cauliflower steams instead of sautés and turns mushy. Don’t skip it.
Flavor Variations: Make cilantro-lime cauliflower rice by swapping parsley for cilantro and lemon for lime juice. For a fried rice version, push the cauliflower to the side of the pan, scramble 2 eggs in the center, then mix together with soy sauce and sesame oil.
Swaps: Use frozen riced cauliflower as a shortcut — thaw and squeeze dry before cooking. Add coconut oil and a pinch of turmeric for a golden rice variation.
Storage: Refrigerate in an airtight container up to 4 days. Reheat in a skillet over medium heat for best texture — the microwave can make it watery.
Common Mistakes: Overcrowding the pan causes steaming instead of sautéing. Cook in batches if needed to keep the heat high and get a little golden color on the rice.
A few ingredients do most of the work in this recipe. The olive oil or vegan butter adds richness and helps create a tender, flavorful base. The garlic builds a savory, aromatic base. The fine salt sharpens and balances every other flavor in the dish. The black pepper adds a subtle heat that rounds out the seasoning.
Cauliflower Rice
Ingredients:
- 1 large head cauliflower (about 2 lbs), cut into florets
- 30 ml (2 tbsp) olive oil or vegan butter
- 9 g (3 cloves) garlic
- 3 g (½ tsp) fine salt
- 0.5 g (¼ tsp) black pepper
- 2 tbsp fresh parsley or cilantro, chopped
- Juice of ½ lemon (optional)
Equipments:
Features:
Why These Ingredients:
A few ingredients do most of the work in this recipe. The olive oil or vegan butter adds richness and helps create a tender, flavorful base. The garlic builds a savory, aromatic base. The fine salt sharpens and balances every other flavor in the dish. The black pepper adds a subtle heat that rounds out the seasoning.
Prep:
Squeeze as much liquid as possible out of the riced cauliflower using a clean towel — skipping this step is the number one reason cauliflower rice turns mushy and watery instead of light and fluffy.
Instructions:
- Rice the cauliflower: Working in batches, pulse cauliflower florets in a food processor 8–10 times until they resemble rice grains. Do not over-process into mush. Alternatively, grate florets on the large holes of a box grater.
- Remove moisture: Transfer riced cauliflower to a clean kitchen towel or paper towels and squeeze out as much liquid as possible. This step is critical for fluffy, non-soggy rice.
- Cook: Heat olive oil in a large skillet over medium-high heat. Add garlic and cook 30 seconds until fragrant. Add cauliflower rice in an even layer and cook undisturbed for 2 minutes to get a little color, then stir and cook another 3–4 minutes until tender and lightly golden.
- Season: Season with salt and pepper. Remove from heat and stir in fresh herbs and a squeeze of lemon juice if using.
- Serve: Use immediately as a base for bowls, stir-fries, curries, or alongside any protein.
