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Recipes for Riced Cauliflower

Recipes for Riced Cauliflower – There are so many delicious recipes for Riced Cauliflower. But first, you will learn the best 3 methods to make your cauliflower into rice. Then, we will share some of our simple recipes for riced cauliflower.

recipes for riced cauliflower

How to Make Cauliflower Rice

There are three easy ways to make Cauliflower Rice – of course, depending on what kitchen tools you have will determine how easy this is!

MOST BASIC: Kitchen Grater to Make Cauliflower Rice

To make cauliflower rice user a kitchen grater, you want to look for a professional size wide grater such as this one Stainless Steel grater from Spring Chef or this one from Pampered Chef.


Cut the cauliflower in half or quarters and slide down the wide mouth grater to create the cauliflower rice.

MUST HAVE: BLENDER – The “Wet” Cauliflower Rice Method

If you have a blender, this is the absolute best method you can use — simple chop up the cauliflower into smaller pieces. Once the blender container is to the fill line, add water. Then, gentle pulse until riced cauliflower appears.

Finally, just strain out the water and magically, you’ve been cauliflower rice.

recipes for riced cauliflower

If you want a full step-by-step guide, click here for more details.


After having used all three methods, this is my favorite — likely because it’s the quickest. If you have a food processor, follow steps from the last option — cut up the cauliflower into smaller pieces and place in the processor bowl. Process using pulse a few times and done!

recipes for riced cauliflower

Cauliflower Rice Nutrition

There are so many benefits to eating cauliflower. Therefore, the cauliflower rice nutrition is going to be excellent as well. Cauliflower is naturally packed with nutrients like fiber, antioxidants and choline.

Plus, the cauliflower rice nutrition is going to add to your low-carb meals while still providing a complete vegetable source for your meal. Plus, with these delicious recipes for cauliflower rice, you are bound to find more ways to add it your menu.

Easy Recipes for Cauliflower Rice

Finally, here is our top recipes for cauliflower rice and they are so easy. We have a handful of easy recipes that you can add to your meal plan for any given week. When organic cauliflower is in season, I tend to buy 2-3 heads and then I’ll make several meals using riced cauliflower or mashed cauliflower puree.

Cauliflower Rice Lime Cilantro

cauliflower rice lime cilantro

If you are looking for a really easy way to make cauliflower rice lime cilantro for power bowls, tacos, or just to enjoy a big bowl of Chipotle-inspired healthy rice, we have the recipe for you!


Cauliflower Rice Lime Cilantro

Recipes for Riced Cauliflower are easy to make — we show you three simple methods to make riced cauliflower in under 5 minutes.

cauliflower rice lime cilantro
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  • Prep Time: 10 minutes
  • Cook Time: 8 minutes
  • Total Time: 18 minutes
  • Yield: 4 to 6 1x


  • 1 head of cauliflower, riced
  • 2 tablespoons extra virgin olive oil
  • 34 tablespoons lime juice
  • 1/2 cup fresh cilantro, chopped
  • sea salt, to taste


  1. In a food processor, high speed blender or grater, process the cauliflower until it resembles coarse grains as provided above.
  2. To a large skillet, add 2 tablespoons of the extra virgin olive oil and saute over medium heat for 6-8 mites or until the cauliflower is hot. Turn off the heat.
  3. To make the cauliflower riced lime cilantro mixture, combine together the lime juice, cilantro and sea salt.
  4. Drizzle the cauliflower rice with the lime cilantro mixture and combine.
  5. Serve warm.

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Recipe for Riced Cauliflower with Cranberries and Fresh Herbs

In a large saute pan over medium heat, add the riced cauliflower with about 2 tablespoons of extra virgin olive oil. Saute for about 8-10 minutes until warmed through.

Turn off the heat and add to the skillet, 1/2 cup to 1 cup of dried cranberries and your favorite fresh herbs. We love cooking with herbs and using dill, basil, lemongrass, oregano and cilantro.

Add a bit of sea salt and serve warm.

recipes for riced cauliflower

Tabbouleh with Rice Cauliflower

Traditional tabbouleh uses couscous or bulgar grains, which are not gluten free and therefore, we don’t use them. But, a great replacement is using riced cauliflower.

For this recipe, prepare your cauliflower rice using one of the methods above. Then, in a large saute pan over medium heat, add 2 cups of riced cauliflower with 1 tablespoons of extra virgin olive oil. Saute for about 8-10 minutes until warmed through.

Add 1-2 cloves of crushed garlic, 2 tablespoons of lemon juice, 2 cups of fresh chopped parsley, 1/4 cup chopped fresh mint, 1 cup chopped tomatoes, 1/4 cup finely chopped scallions, sea salt to taste. Combine all ingredients and serve warm – or place in the fridge for a cold Tabbouleh with Riced Cauliflower.

recipes for riced cauliflower

Eat More Vegetables

We try to eat 9 to 12 servings a day. And yes, that’s a lot of vegetables people! That’s why I have to always try and mix it up and get as creative as possible with my vegetable recipes.

If it weren’t for green smoothies, specialty chopped salads, vegetable soups, zucchini pasta,  vegetable lasagna, and other creative vegetable recipes, I just might not be able to make my self-imposed daily veggie quota.

Let’s just say I definitely do not think I would be able to handle eating 9 to 12 servings of steamed cauliflower, carrots and broccoli! When it comes to eating veggies, I definitely need to jazz things up a bit and that’s exactly what riced cauliflower is—a gussied up way to make eating cauliflower more exciting.

But worry not, “riced cauliflower” is not at all difficult to make. It simply requires processing raw cauliflower chunks in a food processor until they resemble teeny tiny bits of rice. And if even that step is too much, you can always use the frozen riced cauliflower from Whole Foods Market.

Can you Freeze Riced Cauliflower?

If you don’t want to put your cauliflower florets in a food processor, you can always buy the ready-made frozen riced cauliflower but if you do this you will definitely want to pan sear the frozen stuff it in a little bit of extra virgin olive oil or unrefined avocado oil before you proceed to make the tabbouleh recipe. The extra pan-searing step should take 5 minutes at the most, but it will help remove the excess water from the frozen cauliflower and make your tabbouleh recipe so much better in the end. It’s worth the little bit of additional work, trust me.


If you liked the Recipes for Riced Cauliflower be sure to check out a full month’s menu of delicious healthy dinner recipes (including weekly shopping lists!) in our Clean Cuisine Dinners digital.

Aimee Niedosik

Aimee loves to craft delicious, nutrient-dense recipes to share with her family and friends. While in remission from autoimmune diseases and underlying viruses, she still maintains an anti-inflammatory and anti-aging diet. Aimee is a Christian, website designer, autoimmune community leader and lives in North Carolina with her husband, 2 kids and 2 dogs.

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