How To Make Cauliflower Rice

When I first started eating a paleo-inspired diet and cutting out grains, I have to admit that I missed rice. Eating a nice curry or slow-cooked meal just wasn’t the same without something soft and fluffy to soak up all the liquid.

Luckily I discovered an awesome alternative: cauliflower rice.

Cauliflower is one of most versatile vegetables to cook with. Because of its neutral taste and versatility, it’s a great substitute for grains like rice and quinoa or starchy vegies like potato. It can be made into a pizza base, replace mashed potato on the top of a Shepherd’s Pie, or – one of the best things – become cauliflower rice.

Cauliflower rice is a wonderful alternative that still soaks up the flavours of the main dish, is easy to make (and quicker than traditional rice), adds a serving or two of vegetables to your meal, and cuts out processed grains. What’s not to love about that?

The important thing is not to cook it too long so it turns to mush. You want it to be slightly crunchy. Play around with how many minutes you cook it for (as little as 2 or as many as 6) to get the texture that you like best.

Cauliflower Rice (Rectangle)

Serves 4


1 head of cauliflower, stalk/leaves removed


  1. If you have a food processor, cut cauliflower into large chunks and finely process until it looks like rice. Alternatively, use a grater (but this take much longer and gets very messy!)
  2. Cook covered in the microwave or in a medium-hot frypan for 3 minutes.
  3. Serve as you would normal rice.


After cooking, stir in these ingredients (along with salt and pepper to taste) for extra flavour:

  • Lightly seasoned rice: 2 teaspoons minced garlic, 2-3 chopped spring onions and salt and pepper.
  • Lemon rice: The zest and juice of one lemon.
  • Herbed rice: 1 bunch of your favourite fresh herb/s, eg. basil, parsley or coriander.
  • Curried rice:  2 teaspoons turmeric and 1 tablespoon curry powder.
  • Spanish rice: 400g can of diced tomatoes, 1 tablespoon sweet chilli sauce, 2 teaspoons minced garlic, and 1 diced green or red capsicum.

Jenna x_42

Image credit:


  1. Thanks for the recipe! Is there a version that doesn’t use a microwave? As a long-time devotee of carbs (the bad kind), I’m keen to trick my body into thinking it is still allowed them. Do you have one for a pasta version too? I’m sure there is one on google but your website is pretty and shiny so I’d prefer to get my information here… My body used to tolerate carbs really well until I quit smoking ((entirely 100 per cent quit not “okay to smoke with wine quit”) … now my body thinks it has a fighting chance at health so it’s not letting me get away with anything, carbs inclusive.
    Yours in hashbrowns and flying monkeys

    • Kim my friend, is it wrong I’m happier you quit carbs over smoking? 😉 Not really of course. Congrats on the 100%! How long has that been for? You champ. Anyway, you can definitely cook cauliflower rice in a saucepan instead of in the microwaves. Just heat a big glug tablespoon (about a tablespoon – I rarely measure) of olive oil in a pan on medium-high heat, then add cauliflower. Cook for 4-5 minutes until it’s soft (but not mushy). P.S. Remember that fruit and veg are carbs too 😉 *end smug rant* Hope you’re well lovely xx

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s