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Simple Cauliflower Rice

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Simple Cauliflower Rice is the perfect grain-free substitution in any dish that uses rice for a base. This recipe takes just a few minutes and can be easily customized.

Simple Cauliflower Rice in a white bowl

I’ve been intrigued by the idea of cauliflower “rice” for a while now and boy am I glad I finally tried it. This simple cauliflower rice recipe is pretty basic, but that’s what I wanted, a base for recipes that are served over rice or something I could season up for a more dramatic side. Besides being an awesome grain-free alternative, cauliflower rice takes only minutes from start to finish.

 Cauliflower being grated

The hardest part is grating the head of cauliflower. Next time, I’ll process it in the food processor. Cut off the inner core and leaves from the head of cauliflower. Then, grate the individual florets and quite a bit of their stems. Finished quantities will depend on the size of your cauliflower, but using the largest one I could find, I got about 4 cups, grated.

I first sautéed a bit of onion and garlic, then just added the cauliflower “rice” and stirred until heated through. This time, I simply seasoned it with salt and pepper because I was going to top it with sauce (stay tuned for that tomorrow). It was tasty just like this, but you could easily kick it up with bold seasonings like turmeric, red pepper flakes, or cumin. Whatever floats your boat! If you’re trying to amp up your veggie intake as well as cut back on grains, here’s a tasty and simple way to do it.

Simple Cauliflower Rice in a white bowl

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5 from 3 votes

Simple Cauliflower Rice

A great gluten-free, Paleo-friendly recipe here. Even true rice-lovers will enjoy this healthy alternative. Use in any dish that tops rice.
Course Side Dish
Prep Time 10 minutes minutes
Cook Time 10 minutes minutes
Total Time 20 minutes minutes
Servings 4
Calories 89
Author Good Dinner Mom

Ingredients 

  • 1 large head fresh cauliflower, free of brown spots
  • ½ medium onion, finely minced
  • 1 clove garlic, finely minced
  • 1 ½ Tablespoons olive or avocado oil, divided
  • Salt and pepper to taste

Instructions

  • Remove the stem and inner core of one cauliflower. Cut into large florets. Process in a food processor until the cauliflower resembles grains of rice. Be careful not to over-process it. Alternately, using a regular cheese grater on the large hole side, grate all the florets and most of the floret stem.
  • Mince 1 onion and 1 garlic.
  • In a medium pan, heat 1 Tablespoon oil over medium heat. Add onion and sauté for about one minute, until onion begins to soften. Add garlic and continue to cook until onion just starts to brown, stirring occasionally so garlic doesn't burn.
  • Stir in ½ Tablespoon oil and add cauliflower. Continue to cook until heated, stirring occasionally.
  • Season with salt and pepper to taste.
Nutrition Facts
Simple Cauliflower Rice
Amount Per Serving
Calories 89 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Sodium 44mg2%
Potassium 453mg13%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 3g3%
Protein 3g6%
Vitamin A 0.3IU0%
Vitamin C 71mg86%
Calcium 36mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Published on February 9, 2015

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    Recipe Rating




  1. brittany s says

    March 8, 2022 at 5:53 AM

    5 stars
    Excellent healthy dish! I have made it several times and sometimes I add scrambled eggs, green onions and a little soy sauce. Thank you for this wonderful recipe!

    Reply
  2. tim b says

    March 8, 2022 at 5:50 AM

    5 stars
    I’m sooo making this for dinner. I have been on a cauliflower kick. Thanks Sally!

    Reply
    • Sally Humeniuk says

      March 9, 2022 at 12:18 PM

      Hi Tim, this is a great rice substitute, especially for cauliflower lovers!

      Reply
  3. meg s says

    March 8, 2022 at 5:49 AM

    5 stars
    I love everything about this. Keep the cauliflower recipes coming!

    Reply
    • Sally Humeniuk says

      March 9, 2022 at 12:17 PM

      Thanks, Meg! You got it. I’m so glad you liked it.

      Reply
About Sally - Good Dinner Mom.

About Good Dinner Mom

My name is Sally and I love to be in the kitchen. Making fresh, unique dishes is my way of showing love for family and friends and I hope that here you’ll find recipes of both healthy and indulgent dishes that will inspire you to cook more at home while sharing some love of your own. more about me

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