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You are here: Home / Healthy Recipes / Meals & Sides / How To Make Cauliflower Rice (whole30)

Last Updated on Dec 21st, 2020 fitasamamabear

Pinterest image with text: two images of cauliflower rice the top in a glass bowl wih chopsticks and the bottom in a black pan with a wooden spoon on top
Pinterest image with text: two images of cauliflower rice the top in a glass bowl wih chopsticks and the bottom in a black pan with a wooden spoon on top
Pinterest image with text: two images of cauliflower rice the top in a glass bowl wih chopsticks and the bottom in a black pan with a wooden spoon on top

How To Make Cauliflower Rice (whole30)

Keep dinner-time low carb by learning how to make cauliflower rice! This cauliflower rice makes the perfect base for stir fry and Buddha Bowls, or even an easy side dish. Plus, it’s made in just 15 minutes with no extras, this cauliflower rice recipe is the perfect meal prep recipe.

Pinterest image with text: glass bowl with vegan cauliflower rice and chopsticks on the side with more cauliflower rice in a pan with a wooden spoon behind it

I think cauliflower has become the new “it” thing between cauliflower rice, cauliflower pizza, and cauli mashed potatoes (here are a few unique ways to use cauliflower!), Indeed, it seems like you can do pretty much anything with this wonderful cruciferous vegetable! Moreover, it’s a fun low-carb option but it also helps sneak more veggies into all of our diets so I really can’t complain!

 

 

Don’t want to read? JUMP to the recipe!

Confession: I was pretty anti-cauliflower rice for a very long time. 

Not that I hate cauliflower! Not at all. Actually, as a cruciferous veggie, it comes with loads of health perks.

However, I also love carbohydrates. And if you’re choosing quality carbs, then carbohydrates are pretty awesome for you. In fact, quality is key!

However, my strike against this cauliflower craze is that one time I attempted to make cauliflower pizza crust and it was horrific. Like really and truly not awesome. It was wet, the texture sucked, and it wasn’t something I ever wanted to touch again. But here we are 😉

A client asked me to make a bowl using cauliflower rice and I finally found a way to make it so I love it.

 

How To Use Cauliflower Rice

This cauliflower rice recipe is a simple one. Meaning, we use it mostly as:

  • a base for bowl (like this Buddha Bowl)
  • in place of pasta
  • as a side dish

It’s not a fancy recipe. In fact, this cauliflower rice recipe only contains six ingredients and two of them are salt and pepper! Thus, it’s simple and lightly seasoned. which makes it perfect as an addition and not a full meal.

 

Is This Recipe Allergy-Friendly?

This cauliflower recipe is about as allergy-friendly as you can get!

The rice contains only vegetables and seasonings. Thus, it’s low carb, paleo, vegan, and whole30 compliant.

 

Spicing Up The Cauliflower Rice Recipe

As I mentioned, we primarily use this cauliflower rice as a base. But that doesn’t mean you can’t transform it into more. Indeed, adding in more vegetables (like sauteed mushrooms, carrots, or peas) and topping it with your favorite protein makes it more of a meal.

It really depends on what you want to use it for.

The reason I kept it simple was that I didn’t want it to have its own flavor. Instead, I wanted it to take on the flavor of what it was paired with.

 

Keeping Dinnertime Simple

All of that makes this simple cauliflower rice now on regular rotation for our dinner menus. Both daughters love it and I love adding in the extra nutrient-filled veggie!

Pinterest image with text: collage of healthy, real food dinner recipes

If you’re looking for even easier, healthy dinner recipes, check out The Busy Moms E-Cookbook,- simple dinners for busy moms where I’ve gathered 30 healthy dinner recipes that can be made in thirty minutes or less. From easy vegan tacos to beef and quinoa chili, simple chicken pasta to a bok choy and mushroom bowl. Likewise, these dinner recipes share a few things in common:

  • They are healthy and simple to make
  • All of the recipes are dairy-free or could easily be made dairy-free
  • The majority of the recipes are gluten-free
  • All of the recipes are real-food based and focus on nutrients not fillers
  • They’re all tasty!

To make dinner-time even LESS stressful, I’ve also included several bonus tips on food prep, pantry staples, and how to make healthy eating simple. Grab your copy of The Busy Mom’s E-Cookbook

(when you click on the button a new window will open that will take you to securely process the payment)

Gluten free cauliflower rice in two white bowls with cauliflower behind them

Ingredients In The Cauliflower Rice

  • 2 heads cauliflower (6 cups ish shredded)
  • ½ sweet onion, chopped (one overflowing cup)
  • 2 tablespoons olive oil
  • ¼ teaspoon sea salt
  • ½ teaspoon garlic powder
  • 3 cracks pepper (or to taste)

Kitchen Tools You May Need

  • Measuring cups
  • Grater
  • Knives
  • Measuring spoons

Collage image of cauliflower rice being made, with three images of it in process and one image of it set into white bowls

How To Make Cauliflower Rice

First, grate the cauliflower using a cheese grater. Alternatively, add it slowly into a food processor. When finished, you’ll have roughly six cups.

Cauliflower cut in a half on a cutting board with a grater and a bowl

Second, in a large pan, heat the olive oil slightly over medium heat. Then, toss in the onions and garlic powder.

Onions and garlic in a pan with a wooden spoon

Add half the grated cauliflower to the pan and begin to cook for 3-4 minutes.

Grated cauliflower in a black pan with a wooden spoon and a cup of cauliflower behind it

Add the remaining cauliflower and the spices.

Grated cauliflower in a black pan cooking

Finally, cover and cook for 10-12 minutes stirring every so often. Once the rice is starting to brown on the bottom, remover cover and cook for 5 more minutes stirring once or twice. Further, season with salt and pepper to taste and remove from heat to serve.

Note: my cauliflower was somewhat dry after having sat in the fridge for a couple of days. If you notice your cauliflower looks “wet” when you grate it, press it into a strainer for a moment to release some of the water.

Don’t forget to pin this Easy Cauliflower Rice Recipe

Pinterest image with text: glass bowl with vegan cauliflower rice and chopsticks on the side with more cauliflower rice in a pan with a wooden spoon behind it

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Featured image with text: glass bowl with vegan cauliflower rice and chopsticks on the side with more cauliflower rice in a pan with a wooden spoon behind it
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Simple Cauliflower Rice

This simple cauliflower rice makes a great option for those focusing on a low carbohydrate or gluten-free diets. It's easy to make and adds another veggie to the table. It tastes great alone as a side dish or as the base of a bowl.

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 150 kcal
Author Fit as a Mama Bear

Ingredients

  • 2 heads cauliflower 6 cups ish shredded
  • ½ sweet onion chopped (one overflowing cup)
  • 2 tablespoons olive oil
  • ¼ teaspoon sea salt
  • ½ teaspoon garlic powder
  • 3 cracks pepper or to taste

Instructions

  1. Grate the cauliflower using a cheese grater. Or, add it slowly into a food processor. When finished, you’ll have roughly six cups.

  2. In a large pan, heat the olive oil over slightly over medium heat.
  3. Add half the grated cauliflower to the pan and begin to cook for 3-4 minutes. Add the remaining cauliflower and the spices.
  4. Cover and cook for 10-12 minutes stirring every so often. Once the rice is starting to brown on the bottom, remover cover and cook for 5 more minutes stirring once or twice. Season with salt and pepper to taste and remove from heat to serve.

Recipe Notes

If your cauliflower is super fresh and you notice it “wet” when you grate it, just press it into a strainer for a moment to release some of the water.

Nutrition Facts
Simple Cauliflower Rice
Amount Per Serving
Calories 150 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 235mg10%
Potassium 919mg26%
Carbohydrates 18g6%
Fiber 6g25%
Sugar 8g9%
Protein 6g12%
Vitamin C 141mg171%
Calcium 75mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

The cauliflower craze has come into full swing. Though I was extremely hesitant at first to replace my precious carbs with a veggie (albeit an awesome, cruciferous veggie), I have to admit that it’s delicious. Likewise, this cauliflower rice is easy to make and works well as both a side dish or the base of a bowl. Similarly, it adds another vegetable to the table (which we could all use!) and provides a great alternative to anyone who rocks a low carb or even gluten-free diet.

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  • Candied Brussels Sprouts (Maple Roasted Brussels Sprouts) -  Gluten-Free & VeganCandied Brussels Sprouts (Maple Roasted Brussels…
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Last updated on 12/21/2020

Filed Under: Healthy Recipes, Meals & Sides Tagged With: gluten free, low carb, paleo, side dish, vegan

Comments

  1. GiGi Eats says

    07/03/2018 at 12:53 pm

    Yup! I am all about this life! I would wanna make this cauliflower rice for sushi!

    Reply
    • fitasamamabear says

      07/03/2018 at 6:27 pm

      OMG I never thought of it for sushi (I suck at sushi so that makes sense lol ) but YUM

      Reply
  2. Sandra D Laflamme says

    07/03/2018 at 3:02 pm

    this is a great recipe. We have started eating more keto/paleo so I need to learn to make cauliflower rice!

    Reply
    • fitasamamabear says

      07/03/2018 at 6:28 pm

      Dooo it! I thought I’d hate it to be honest and now somehow we love it lol

      Reply
  3. Raia Todd says

    07/03/2018 at 4:38 pm

    Love cauli-rice! It’s so simple and such a great alternative for those of us who can’t handle rice. 😉

    Reply
    • fitasamamabear says

      07/03/2018 at 6:28 pm

      I never thought I’d like it but it’s actually really tasty and helps keep the meal light which is nice in the summertime!

      Reply
  4. Jessica Levinson says

    07/03/2018 at 6:04 pm

    Cauliflower rice is so easy and delicious! Perfect for an easy and healthy side dish!

    Reply
    • fitasamamabear says

      07/03/2018 at 6:29 pm

      Yes! My toddler has become obsessed with it. Cauliflower was $6 a head here and she kept asking for it lol and you can’t so no when a kid is asking for a veggie!

      Reply
    • fitasamamabear says

      07/03/2018 at 6:29 pm

      Yes! I wouldn’t have believed I’d like it but it’s pretty awesome to be honest.

      Reply
  5. Teresa @ Living Natural Today says

    07/03/2018 at 6:26 pm

    Isn’t it amazing what you can use cauliflower for! I enjoy cauliflower rice. I’m sure this recipe could also be used in many other recipes too. Yummy!

    Reply
    • fitasamamabear says

      07/03/2018 at 7:16 pm

      Yes! It still blows my mind how versatile it is! I like to use this recipe as the base for buddha bowls! So yummy!

      Reply
  6. Lindsey Dietz says

    07/03/2018 at 9:04 pm

    I love cauli-rice! Sometimes I add it to regular rice to “bulk it up” and hide extra veggies in our food!

    Reply
  7. Daniela says

    07/04/2018 at 2:41 am

    Nothing beats cauliflower rice! It’s been a game changer for me when I started eating mostly paleo!

    Reply

Trackbacks

  1. Candied Maple Brussels Sprouts- GF/V - Fit as a Mama Bear says:
    03/25/2019 at 12:30 am

    […] I am always on the hunt to find new ways to get them into our diet (check out this cauliflower rice!) that doesn’t involve just steaming […]

    Reply
  2. How To Make A Buddha Bowl- 7 Steps - Fit as a Mama Bear says:
    05/13/2019 at 1:08 pm

    […] starts with a good base! You can keep it simple with rice or quinoa or branch out a bit more with cauli rice, amaranth, soba noodles or flavoring your rice (garlic parsley is one of my […]

    Reply

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About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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