The Only Cauliflower Rice Recipe You’ll Ever Need
Tired of mushy, bland cauliflower rice? You’ve come to the right place! This is my go-to recipe for a fluffy, perfectly textured rice substitute that will completely change your low-carb meal game. The secret is in the technique, which yields a neutral-tasting base that won’t overpower your main dish. It’s the perfect blank canvas for everything from stir-fries to burrito bowls!
PREP TIME: 10 minutes
COOK TIME: 5-10 minutes
SERVINGS: 4
Ingredients
• 1 medium cauliflower – about 1.5 lbs / 675 g
• 2 tablespoons olive oil
• Fine sea salt and freshly ground black pepper – to taste
Instructions
1. Prepare the Cauliflower: Remove the leaves and stalk, then roughly chop the cauliflower into florets. Working in batches, place the florets in a food processor with the S-blade and pulse until the pieces are the size of rice grains. Alternatively, use a food processor’s grater blade or the large holes on a box grater.
2. Cook the “Rice”: Place the riced cauliflower in a large saucepan and drizzle with olive oil. Cover the pan and steam over low heat for 5 to 10 minutes, stirring occasionally. Cook until the rice is just tender.
3. Season and Serve: Remove the pan from the heat and season generously with salt and pepper. Fluff with a fork and serve immediately.
Nutritional Information
• (per serving)
• Calories: 85 kcal
• Carbohydrates: 8 g
• Protein: 3 g
• Fat: 7 g
• Fiber: 4 g
• Net Carbs: 4 g
Pro Tips
• for Perfect Cauliflower Rice
• Don’t add any water when steaming; the cauliflower has enough natural moisture to cook perfectly.
• Remove the pan from the heat when the rice is just tender to avoid a mushy texture. It should be slightly firmer than regular rice.
• For meal prep, you can rice the raw cauliflower ahead of time and store it in an airtight container in the fridge for up to 4 days before cooking.
• Use a refined “olive oil” for cooking, not extra-virgin olive oil, which has a lower smoke point and is best for finishing dishes.
FAQ
Q: How do I keep my cauliflower rice from getting mushy
A: To prevent mushy cauliflower rice, do not add any water when cooking. The cauliflower has enough natural moisture. Also, remove the pan from the heat as soon as the rice is just tender.
Q: Can I make cauliflower rice without a food processor
A: Yes, you can use the large holes on a box grater to rice the cauliflower florets if you do not have a food processor.
Q: How long does cauliflower rice last in the fridge
A: You can prepare the raw, riced cauliflower ahead of time and store it in an airtight container in the refrigerator for up to 4 days before cooking.
Q: How many net carbs are in this cauliflower rice
A: This recipe contains 4 grams of net carbs per serving.
