5 net carbs

How to make cauliflower rice

Discover the simplicity of cauliflower rice—a nutritious, low-carb alternative to traditional rice, perfect for enhancing your meals with minimal effort.

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How to make cauliflower rice

Top view of a bowl of cauliflower rice in a black bowl.

How to make cauliflower rice - easy recipe!

Total Diabetes Wellness
Explore a nutritious and versatile addition to your meals: cauliflower rice. With our simple recipe, you can effortlessly create a low-carb alternative to traditional rice. Using just a few basic ingredients and straightforward steps, you'll enjoy the satisfying texture and flavor of rice while incorporating more vegetables into your diet. Whether you're watching your carbohydrate intake or looking for creative ways to enhance your meals, this cauliflower rice recipe is a wholesome choice for any occasion.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Tutorials, Veggies and Sides
Cuisine American
Servings 4 servings
Net Carbs 5 g
*Net carbs are per serving


  • 1 medium head cauliflower (about 2 pounds)
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • Optional: squeeze of fresh lemon or lime juice
  • Optional: 2 tablespoons chopped Italian parsley or cilantro


  • Chop the cauliflower into large pieces, including the core. Discard the leaves.
    Top view of a blender filled with cauliflower florets to make cauliflower rice.
  • Put about ⅓ of the cauliflower pieces into a blender or food processor and pulse until the cauliflower has the texture of rice. Be careful not to over-pulse the cauliflower, or it will become mushy. Remove riced cauliflower from the blender and repeat the process 1-2 more times until all of your cauliflower is riced.
    A glass bowl of cauliflower rice.
  • Heat the olive oil in a large skillet over medium heat. Once the oil is hot, add the garlic and cook for about 30 seconds. Add the cauliflower rice and saute until cauliflower starts to brown slightly, about 5-7 minutes. Season with salt and pepper to taste. Optional - add a squeeze of fresh lemon or lime juice and chopped parsley or cilantro. Enjoy!
    Top view of cauliflower rice cooking in a skillet.



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Keywords cauliflower rice tutorial, easy cauliflower rice, keto cauliflower rice, low-carb cauliflower rice
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Frozen cauliflower rice

If using frozen cauliflower rice for this recipe, thaw it in the refrigerator or by running it under cool water in a fine mesh colander. Once the rice is thawed, place it between layers of paper towels or a flour sack towel and squeeze out as much water as you can. This will help the cauliflower rice be less mushy when cooked.

Frequently Asked Questions

Is this low-carb cauliflower rice recipe Keto?

Yes, cauliflower rice is Keto. One serving of 1 cup of cooked cauliflower rice has 5 net carbs. For reference, regular white rice has about 40 grams of net carbs per 1 cup serving. Cauliflower rice is a great option when watching carb intake on a Keto diet.

Is this recipe gluten-free?

Yes, our cauliflower rice recipe is gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: Prepare cauliflower rice in advance by pulsing the cauliflower into rice-like granules and storing it in an airtight container in the refrigerator for up to 2-3 days for quick weekday meals.
  • Storing leftovers: Keep any leftover cauliflower rice in an airtight container in the refrigerator for 3-4 days to maintain freshness and texture.
  • Freezing instructions: To freeze cauliflower rice, spread it in a single layer on a parchment-lined baking sheet and freeze until solid. Transfer to a freezer-safe bag or container, removing excess air, and store for 1-2 months.
  • To reheat: Thaw frozen cauliflower rice overnight in the refrigerator or microwave it in a microwave-safe dish until heated through. Alternatively, sauté in a skillet with olive oil over medium heat until warmed, adjusting seasoning as needed.

Additional Details

Cauliflower rice has become a popular alternative to traditional rice, especially for those looking to reduce their carbohydrate intake. This versatile dish offers a satisfying texture and can be easily customized.

The concept of cauliflower rice originated from the growing interest in low-carb and paleo diets. As people sought healthier alternatives to grains, cauliflower emerged as a substitute. The idea of pulsing cauliflower florets into rice-like granules gained traction as a simple and nutritious way to enjoy familiar dishes without the high carbohydrate content.

Details about ingredients

The primary ingredient in cauliflower rice is, of course, cauliflower. This cruciferous vegetable is packed with essential nutrients like vitamins C and K, as well as fiber, making it an excellent choice for individuals with diabetes. Additional ingredients typically include olive oil, garlic, salt, and pepper, which contribute to the dish’s flavor and aroma. Optional additions such as lemon or lime juice, as well as fresh herbs like parsley or cilantro, can enhance the overall taste profile.


  • Add cooked chicken, shrimp, or tofu for added protein.
  • Incorporate diced bell peppers, carrots, or peas to boost the vegetable content.
  • Experiment with spices like cumin, turmeric, or paprika for a flavorful twist.
  • Mix in diced onions, mushrooms, or broccoli for additional texture and flavor.
  • Try adding chopped nuts or seeds, such as almonds or sunflower seeds, for extra crunch and nutrition.
  • For a Mediterranean-inspired version, toss in olives, feta cheese, and cherry tomatoes.
  • Create a Mexican-inspired dish by mixing in black beans, corn, and diced tomatoes, seasoned with chili powder and cumin.
  • Make a fried “rice” variation by adding scrambled eggs, soy sauce, and green onions.
  • For a refreshing option, stir in diced cucumber, avocado, and fresh herbs like mint and cilantro, dressed with a squeeze of lime juice.
  • Get creative and customize your cauliflower rice to suit your taste preferences and dietary needs.

Serving pairings

  • Serve alongside grilled chicken, fish, or tofu for a complete and satisfying meal.
  • Pair with stir-fried vegetables and your choice of protein for a quick and nutritious stir-fry.
  • Enjoy as a side dish with roasted vegetables and a lean cut of meat or fish.
  • Use as a base for burrito bowls, topped with beans, avocado, salsa, and cheese.
  • Accompany with your favorite curry or stew for a hearty and flavorful combination.
  • Incorporate into sushi rolls for a low-carb alternative to traditional rice.
  • Use as a filling for stuffed bell peppers or cabbage rolls, along with ground turkey or beef and spices.
  • Combine with roasted chickpeas, cucumber, tomatoes, and feta cheese for a refreshing salad.
  • Pair with grilled vegetables and hummus for a light and satisfying vegetarian meal option.
  • Experiment with different serving pairings to create delicious and balanced meals that suit your taste preferences and dietary needs.

Benefits for people with diabetes

For individuals managing diabetes, cauliflower rice offers several key benefits. Firstly, it is low in carbohydrates, making it an excellent alternative to traditional rice, which can cause spikes in blood sugar levels. Secondly, cauliflower is rich in fiber, which helps regulate blood sugar levels and promotes feelings of fullness, reducing the risk of overeating. Additionally, cauliflower is packed with vitamins and minerals that support overall health and well-being, making it a valuable addition to a diabetes-friendly diet.


  • Be cautious not to over-pulse the cauliflower in the blender or food processor to avoid a mushy texture.
  • Pulse the cauliflower in batches to ensure each batch maintains a rice-like consistency.
  • When sautéing the cauliflower rice, use medium heat and stir frequently to prevent burning.
  • Experiment with various flavor combinations and ingredients to find your favorite cauliflower rice variation.
  • Use frozen cauliflower rice as a convenient alternative to fresh cauliflower, especially during busy weekdays.
  • Incorporate cauliflower rice into meal prep routines for quick and easy meals throughout the week.
  • Consider adding a splash of broth or coconut milk while sautéing cauliflower rice for added flavor and moisture.
  • Use cauliflower rice as a versatile ingredient in recipes such as casseroles, soups, and stuffed vegetables.

Cauliflower rice is a nutritious and delicious option for individuals managing diabetes. With its low-carb profile, versatility, and health benefits, it’s no wonder this dish has become a staple in many kitchens. Whether you’re looking to reduce your carbohydrate intake, incorporate more vegetables into your diet, or simply enjoy a tasty and satisfying meal, cauliflower rice is a smart choice that’s easy to prepare and sure to please.

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