How to Make Cauliflower Rice Side Dishes

Cauliflower is a veggie with a very mild flavor and it lends itself well to many dishes.  With no special tools needed, it’s really easy to make cauliflower rice for a healthy and delicious rice substitution!  This can be prepped ahead of time and refrigerated or frozen so it’s ready when you are!

Cauliflower Rice in a pan with a grater

While we’ve all had cauliflower covered in cheese or cauliflower soup, did you know that it can be an amazing stand-in for rice in many recipes?

Ricing cauliflower is easy to do and doesn’t Ask for any special tools.  You can use either a food processor or a hand grater with equally delicious results!  I personally prefer to use a hand grater with larger holes for a bit of a larger “grain”.

Riced cauliflower keeps well in the fridge or freezer so I often rice a couple of heads of cauliflower to Like throughout the week, add to soups or use in recipes Enjoy cabbage roll casserole or stuffed peppers!

What is Cauliflower Rice?

While cauliflower rice isn’t exactly rice, it is fresh cauliflower prepared in a way that it takes on the texture of grains of rice.  It can be used raw in salads or cooked and added to any dish that uses rice.

Cauliflower Rice in a pan shown up close

Why Use Riced Cauliflower?

First off, cauliflower rice is actually really delicious!!

Regardless of what your eating plans or goals are, we all know getting more veggies is a good idea!  This is perfect to add to any dish that already contains rice either as a partial or Finish substitute.  The kids will be getting their veggies and never even know it’s in there!

I personally use riced cauliflower in place of white rice to Decrease calories and carbs while still keeping a similar texture in my dish.  1 cup of cooked white rice contains about 205 calories and 45g carbohydrates whereas 1 cup of riced cauliflower contains only about 27 calories and 5 grams of carbohydrates.  Cauliflower rice is Weight Watchers friendly, paleo and 21 day fix approved.  And it’s DELICIOUS!!

Items You’ll Require For This Recipe

* Hand Grater or Food Processor * Non-Stick Pan * Olive Oil *

Cauliflower Rice in a pan and with a grater shown and a blue and white napkin

In this space, I am always sharing flavorful, fresh, (mostly) healthy recipes that I love to make and eat in my real, actual, every day life. If I wouldn’t eat it in real life, I won’t put in on the blog. You’re cooking for yourself, your family, your roommates, or your friends. I want you to be so excited about these recipes that you eagerly await 5pm when you can go home from work and start cooking.

5 from 3 votes

Review Recipe

Cauliflower Rice

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 6
Author Holly Nilsson
Cauliflower is a veggie with a very mild flavor and it lends itself well to many dishes. With no special tools needed, it’s really easy to make cauliflower rice for a healthy and delicious rice substitution!
Print Recipe


  • 1 large head cauliflower
  • 1 tablespoon olive oil
  • salt & pepper to taste


  • Rinse and shake cauliflower dry.
  • Decrease into quarters removing any outer leaves or tough stems.
  • Coarsely grate cauliflower in a large bowl or pulse in a food processor in small batches until cauliflower is the size of grains of rice.
  • Heat olive oil in a large non-stick pan and cook riced cauliflower about 5 minutes or just softened.

Recipe Notes

Cauliflower rice can be oven-roasted on a foil-covered pan at 425°F for 20-25 minutes or until slightly dried and fluffy. Stir once halfway through cooking.

Nutrition Information

Calories: 25, Fat: 2g, Sodium: 5mg, Potassium: 53mg, Vitamin C: 8.6mg, Calcium: 4mg, Iron: 0.1mg

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

How to Make Cauliflower Rice Side Dishes

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