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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Lunch, Dinner, Meal Prep
Cuisine Indian
Servings 4
Calories 163 kcal

Recipe Video

Cauliflower Rice: So Easy and Nutritious

Cauliflower rice is perfect if you are looking for a quick recipe full of flavor and nutrients. Moreover, it contains a small amount of fat, is lower in carbs and in calories. It is an excellent alternative to traditional rice.
To make the dish, firstly, grate the cauliflower florets on a coarse grater to have the consistency of rice. Then, fry the grated cauliflower with onion, garlic and spices to enhance its flavor. Altogether, the entire process is very quick and you will need just a few ingredients. It makes a perfect quick meal or a meal prep base for the whole week.

What is Cauliflower Rice?

Cauliflower rice is a great alternative to traditional rice. You can make it by cutting cauliflower into florets and grating it. Use a grater with big holes, which results in rice-like grains. The name “cauliflower rice” comes from its appearance. Unlike traditional rice, cauliflower rice is not cooked in water, but rather fried in a pan.
To enhance the flavor, I begin by frying some onion and garlic in a pan. Then add finely chopped carrots to create an aromatic base for the rice. Then, I add unique spices such as turmeric, coriander, and dried garlic to taste. The key to getting the right texture is cooking the dish over high heat with constant stirring for about 10 minutes. This prevents the rice grains from sticking together and the dish from becoming mushy.

what is cauliflower rice

How to Rice Cauliflower?

If you want to rice cauliflower quickly, you can use a food processor. However, if you don’t have one, you can use a grater with big holes. By doing so, the cauliflower rice will resemble conventional rice and will not  become too soft during frying.

how to rice cauliflower

Cauliflower Rice Recipes – Simple Hacks for Perfect Result

This recipe works perfectly, because I tested it several times. Firstly, I experimented with different sets of ingredients. After that, I changed the cooking process several times to make sure to publish a recipe that always works and tastes great. Therefore, when preparing my recipe, I advise you to follow the tips that I specified in great detail. These tips include a set of spices, the order of adding ingredients, especially spices, and the temperature of cooking. By following these tips, you can achieve a fragrant and delicious dish that you will want to cook again and again.

cauliflower rice recipes

Cauliflower Rice Nutrition – Carbs, Protein & Fat

Cauliflower rice is an incredibly nutritious food option that is low in carbs and high in nutrients. One serving (weighing around 250 g) contains 20 g of carbohydrates, 6 g of protein, and 8 g of fat. Compared to traditional rice, it has fewer carbs, making it a great option for people on low-carb or ketogenic diets. Furthermore, one serving is low in calories but still very filling and packed with nutrients.
In addition to its nutritional benefits, cauliflower rice is easy to digest and does not cause gas in the digestive system, which makes it a comfortable food to eat, particularly for those with sensitive stomachs. According to an article in Health magazine, cauliflower is a rich source of vitamin C, which is important for collagen production and anti-aging, as well as vitamin K, which helps to strengthen bones.
To make sure the dish is fiber-packed, I added onion and garlic, which are both good sources of dietary fiber. For healthy fats, I used olive oil as a cooking oil. Eating this dish helps to strengthen the walls of blood vessels and keep cholesterol levels in check, which is beneficial for your heart health.

cauliflower rice nutrition

Calories in Cauliflower Rice: Feel Full and Lose Weight

One serving of cauliflower rice is not only nutrient-dense but also lower in calories in comparison to traditional rice. A serving of cauliflower rice contains approximately 140 calories. To compare, a serving of regular cooked rice, cooked with the same amount of oil and vegetables, contains around 350 calories. Consequently, cauliflower rice is an excellent choice if you want to lose weight, feel full, avoid hunger, and consume food with numerous health benefits for your body.

cauliflower rice calories

Carbs in Cauliflower Rice – Perfect for Keto & Low Carb Diet

Cauliflower rice has fewer carbs compared to regular rice, which makes it an ideal option if you’re on a ketogenic diet or want to eat low carb. Specifically, one serving of cauliflower rice (around 250g) contains around 13-14g of carbs. In contrast, one serving of traditional rice, (based on 75g of uncooked rice, which results in around 230g of cooked rice), has approximately 60g of carbs. As a result, cauliflower rice is an excellent substitute for traditional rice if you want to reduce your carbohydrate intake and enjoy a satisfying and healthy meal.

carbs cauliflower rice

Cauliflower Rice Seasoning: Burst with Flavor

When it comes to seasoning cauliflower rice, there are various spices that can be added to enhance its flavor. In my experience, selecting the right spices is crucial as they can either complement or interrupt the taste of the rice. Therefore, I have carefully chosen a set of spices that work well with cauliflower rice and highly recommend using them during cooking. These spices include turmeric, coriander, dried garlic, and chili pepper. By incorporating these flavorful and aromatic spices, you can transform your cauliflower rice into a delicious and healthy meal that is packed with essential nutrients and bursting with flavor.

cauliflower rice seasoning

Best Cauliflower Rice Recipe – Quick, Easy, Perfectly Seasoned

Best recipes are those, for which you do not have to stand at the stove for too long. This recipe is incredibly quick. With a total cooking time of only 25 minutes (10 minutes for preparation and 15 minutes for cooking), this dish is quick, flavorful, and easy to make.

To get started, grate cauliflower florets and chop onions, carrots, and garlic. Then, make sure to prepare a balanced set of spices specified in the recipe. By following these simple steps, you’ll have a tasty and nutritious meal on your plate in no time.

best cauliflower rice recipe

How to Freeze Cauliflower Rice

First and foremost, it’s important to freeze your rice immediately after cooking and cooling. Avoid freezing rice or any other dish that has been in the refrigerator for several days, as this can compromise its quality.
Next, divide your cauliflower rice into servings, with one serving intended for one meal. You can use freezer containers or special bags for this purpose, but be sure to tightly close the containers to prevent freezer burn.
Once you divide and store it, keep it in the freezer for several months. When you’re ready to eat, simply thaw the rice in the fridge or microwave and enjoy a delicious and convenient meal.

More Cauliflower Recipes – Healthy and Delicious

Are you looking for more healthy and delicious cauliflower recipes? Go for buffalo cauliflower, with a secret breading that makes it extremely crispy without deep frying. Or enjoy a cauliflower bake, which is a cheese cauliflower casserole that is easy to prepare with just a few ingredients and is packed with flavor.

How to Prepare Cauliflower Rice

Cauliflower Rice: Deliciously Seasoned & Easy Recipe + Video

This cauliflower rice recipe is healthy, flavorful, and easy to make with a unique blend of spices.

Please rate my recipe

5 from 4 votes
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Lunch, Dinner, Meal Prep
Cuisine Indian
Servings 4
Calories 163 kcal


  • 1000 g cauliflower
  • 150 g carrots
  • 30 g oil
  • 80 g onions
  • 10 g (2 cloves) garlic
  • ½ tsp chili pepper or ¼ tsp. ground chili
  • 3 g salt ½ tsp


  • 1 tsp. turmeric
  • 1 tsp. coriander
  • ½ tsp. dried garlic


  • Cut 1000 g of cauliflower into florets and grate it using a blender or a grater with large holes* (do not chop, but grate!).
    cutting cauliflower
  • Cut 150 g of carrots into small cubes.
    cut carrots into cubes
  • Grind 80 g of chopped onion, 10 g (2 cloves) of garlic, ½ tsp of chili pepper or ¼ tsp of ground chili, and 3 g of salt (½ tsp) in a mortar (I used a bowl and a cocktail grinder, because I did not have a mortar).
    grind onions spices
  • Add 30 g of oil to a pan and fry the onion-garlic-spices mixture over high heat for 3-5 minutes. Add the 150 g of carrots and fry for another 3 minutes.
    frying onions carrots
  • Add the grated cauliflower with spices (1 tsp of turmeric, 1 tsp of coriander, ½ tsp of dried garlic) to the pan and mix.
    making cauliflower rice
  • Fry for about 10 minutes until tender on a high heat and stir constantly. Add salt if necessary.
    cauliflower rice


*Pick a grater with large holes, even if you grate cauliflower in a blender. This way cauliflower rice will not get mushy.
*This dish should be cooked over high heat (9 out of 9).


Calories: 163kcalCarbohydrates: 20gProtein: 6gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.03gSodium: 394mgPotassium: 954mgFiber: 7gSugar: 8gVitamin A: 6354IUVitamin C: 127mgCalcium: 80mgIron: 2mg
Tags low calorie, Protein, quick recipe, Easy recipe, Mealprep
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Tips & Hacks for the Recipe


*Pick a grater with large holes, even if you grate cauliflower in a blender. This way rice will not get mushy.
*Cook this dish over high heat (9 out of 9).

Nutrition Facts
Cauliflower Rice: Deliciously Seasoned & Easy Recipe + Video
Amount per Serving
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

health benefits Top Health Benefits and acts

How do you make cauliflower rice?

Cauliflower rice is prepared very quickly. First you have to grate cauliflower. However, the process of grating the florets takes the most time. Therefore, having a food processor with a shredding function reduces the cooking time significantly. Alternatively, a manual grater can also be used (grate on the side with large holes).
To begin with fry the onions, garlic, and carrots. Then, add the grated cauliflower with spices and fry until tender. Cooking the dish at the highest possible temperature will ensure that it is thoroughly cooked.

How to season cauliflower rice?

You can add a variety of spices to enhance the flavor. In my recipe, I use turmeric, coriander, garlic, and pepper, and I recommend following the specified amounts for each spice. This will result in a delicious and flavorful dish.

Is cauliflower rice good for you?

It is a healthy and nutritious dish that offers several health benefits. First of all it is amazing for digestion – it does not produce gas in the intestines, making it easier to digest. Additionally, cauliflower is low in fat and carbohydrates, while also being a good source of protein. Consuming cauliflower rice can also help remove excess fluids from the body, strengthen blood vessel walls, and prevent the formation of cholesterol plaques. Overall, the dish is both delicious and nutritious.

What is cauliflower rice?

Cauliflower rice is an excellent substitute for traditional rice that can help you reduce your carbohydrate intake and increase your nutrient intake. To prepare this dish, grate cauliflower on a coarser grater, so the grains resemble rice grains. Then, cook in a pan with spices and oil to create a texture that’s similar to cooked and fried rice. Unlike regular rice, it is lower in carbs and higher in nutrients, making this dish a great choice for those who want to eat fewer calories and more vitamins and minerals.

How to make cauliflower rice taste good?

There are a few tricks to keep in mind to make cauliflower rice taste good. Firstly, cauliflower is a tasty and healthy vegetable, and preserving its flavor is crucial when cooking with it. Secondly, you can emphasize its taste by incorporating some key ingredients and spices.
To start, try adding onions, garlic, carrots, and spices to your dish. This enhances the overall flavor of the dish. In particular, turmeric, coriander, and pepper are excellent spices to use for this purpose. Additionally, they are also loaded with antioxidants and reduce inflammation in our bodies.
In summary, by using these simple tips and tricks, you can easily make this dish taste delicious and enjoy the health benefits of this amazing vegetable.

How do you make cauliflower rice?

When it comes to making cauliflower rice, my go-to recipe is to fry grated cauliflower with onions, carrots, and garlic, and then add some flavorful spices. If you’re interested in trying this recipe, you can find the measurements and cooking times on my website.

Is cauliflower rice keto?

Cauliflower rice is a suitable option for those following a ketogenic diet. It contains fewer carbs compared to traditional rice. Additionally, one serving, based on around 250g of cauliflower, contains around 20g of carbs. In comparison one serving of traditional rice, around 75g of uncooked rice, has approximately 60g of carbs. This makes traditional rice unsuitable for keto nutrition. Overall, the dish is a nutritious and low-carb alternative to traditional rice. It can be easily incorporated into a keto meal plan.

How many carbs in cauliflower rice?

One serving of cauliflower rice, fried with carrot and onions contains around 20 g of carbs.

How do you rice cauliflower?

To rice cauliflower, start by breaking it into small florets. Then grate it using a food processor or a grater with large holes. Once you’ve grated the cauliflower, heat a skillet over medium-high heat and add some oil. Once the oil is hot, add finely chopped onion and garlic and cook until fragrant. Next, add the grated cauliflower and any desired spices, and stir to combine. Cook the cauliflower over high heat, stirring occasionally, for about 5-10 minutes, or until it’s tender and slightly browned. This high heat helps to preserve the structure of the cauliflower and prevent it from becoming mushy.

What does cauliflower rice taste like?

Cauliflower rice has a similar taste to traditional rice, but it is slightly softer in texture. It can be very tasty on its own, but adding spices and seasonings can enhance the flavor. And make it even more delicious.

How many calories in cauliflower rice?

One serving (around 250 g) contains 163 calories.

How to make cauliflower rice without a food processor?

Fortunately, you don’t have to rely on a food processor to make cauliflower rice. Instead, you can easily grate the cauliflower using a hand grater with large holes. While this may take a bit longer than using a food processor, the dish will be just as delicious.

What to eat with cauliflower rice?

For a fresh and healthy option, consider serving your cauliflower rice alongside some sliced cucumbers or peppers. You can also add some creamy avocado for a satisfying dose of healthy fats. To add some extra flavor, serve it with a white yogurt or sour cream sauce that’s infused with herbs.

How to flavor cauliflower rice?

One of the easiest and most delicious ways to add flavor to cauliflower rice is by using spices. My favorite option is to add coriander, turmeric, garlic, and chili peppers, which all complement the mild flavor of cauliflower and add an aromatic touch. Check my website for exact measurements and cooking steps.

How to freeze cauliflower rice?

Once you’ve cooked your rice, allow it to cool down to room temperature before transferring it to a freezer-safe container. Be sure to portion it out beforehand so that you can easily thaw and reheat only the amount you need. Once you’ve added the rice to the container, place it in the freezer. It can be stored for up to 30 days.