How to Make Cauliflower Rice

Eating more veggies is easy when you turn cauliflower into rice! It's not some trick—a simple whiz in the food processor and a quick turn in a hot pan, and you've got a "rice" dish in just minutes.

  • Prep time: 10 minutes
  • Cook time: 5 minutes
  • Yield: Serves 4 to 6


  • 1 head cauliflower (about 2 1/2 pounds)
  • 1 tablespoon olive oil, plus more for drizzling
  • 1 tablespoon chopped parsley
  • Salt, to taste
  • Black pepper, to taste


1 Prep the cauliflower: Use a knife to remove the outer leaves and cut off the cauliflower florets from the stem. Cut florets into 1 to 1 1/2-inch sized pieces. (See how!)

How to Make Rice from Cauliflower prep the cauliflower

2 Process the cauliflower: Add half of the florets into a food processor. Pulse 10 times in 1-second increments until pieces the size of cooked rice are formed. Scrape down the sides of the bowl as needed. Transfer to a large bowl.

Remove any large floret pieces that do not get processed and process them with the next batch. Transfer all the processed cauliflower to the large bowl. When finished with both batches, you should have about 6 cups of cauliflower rice. 

How to Make Rice from Cauliflower add the cauliflower to the food processor Cauliflower Rice Recipe process the cauliflower

3 To store the cauliflower rice: If storing for a later meal, transfer the cauliflower rice to a resealable plastic bag and refrigerate for up to 10 days or freeze for up to 30 days.

4 To cook the cauliflower rice: To cook, heat the olive oil in a large sauté pan over medium heat. Add the cauliflower rice in one layer. Cook for 2 minutes, and then stir and cook until the rice becomes tender, 3 to 5 minutes. Season the rice with salt and pepper.

5 Serve: Transfer cauliflower rice to a bowl and garnish with chopped parsley, a drizzle of olive oil, and salt and pepper to taste.

How To Cauliflower Rice

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  • Elsmarie Norby

    As soon as I saw this idea, I bought a huge, fresh cauliflower, raced home and began the process. But it was midday and I was hungry. I heated a small frying pan, sautéed some chopped lean bacon, added a bit of onion, chopped bell pepper, and a crushed garlic clove. I used a bit of butter and olive oil, then stirred in the first batch of cauliflower rice and sautéed everything. It was a truly delicious complete meal! Next time I’ll add more grated veggies. This has no end of full meal possibilities. Many thanks!

  • Muriel Duhamel

    I love cauliflower rice!