These 17 healthy cauliflower rice recipes make it super easy to cut back on calories and carbs. They are all really easy to make and full of flavor!
Are you looking to liven up your meals with a lower-carb, gluten-free option?
Cauliflower rice may be the answer for you!
This simple, nutritious alternative to traditional rice is so versatile and flavorful that it can be used in almost any dish.
From cauliflower fried rice to spicy keto Spanish rice, there's something here for everyone - so let's dive in!
- Cauliflower Rice with Butter
- Cauliflower Egg Fried Rice
- Cauliflower Rice Mac and Cheese Recipe
- Mexican Cauliflower Rice
- Easy Coconut Cauliflower Rice
- Roasted Cauliflower Rice
- Mediterranean Cauliflower Rice
- Keto Cauliflower Dirty Rice
- 30-Minute Mexican Cauliflower Rice
- Cauliflower Rice with Olives
- Spanish Cauliflower Rice with Shrimp
- Roasted Cauliflower Tabbouleh Salad
- Organic Cauliflower Rice Stuffing
- Cilantro Lime Cauliflower Rice (Instant Pot)
- Hawaiian Cauliflower Rice
- Raw Cauliflower Fried Rice
- Loaded Cauliflower Bites
- What Goes with Cauliflower Rice?
Cauliflower Rice with Butter
This is my own simple recipe that includes all the basics discussed above. I show you several simple ways to "rice" cauliflower.
Plain cauliflower rice has 67 calories per serving and zero carbs. It can be eaten in a salad, soup, or as a side dish.
In this recipe, I show you how to make a head of cauliflower into a pile of "rice" and different ways to cook it. I seasoned it with butter and salt.
I eat this the way some people eat pasta--with butter and salt.
Cauliflower Egg Fried Rice
Holly from Spend with Pennies makes your favorite takeout with an easy recipe for Cauliflower Fried Rice.
Seasoned with garlic and ginger, this is a perfect recipe for your low-carb diet.
To make it gluten-free, use tamari soy sauce or coconut aminos.
Cauliflower Rice Mac and Cheese Recipe
Maya from Wholesome Yum makes this 5-star keto cauliflower rice mac & cheese to taste just like Mac and Cheese! This is gluten-free, has almost no carbs, and it tastes great!
This is so easy to whip up at home! If you have 10 minutes and 5 ingredients, this one's for you.
Mexican Cauliflower Rice
Savory, simple, and healthy. This is a slimmed-down authentic recipe for Spanish rice, Toni from Make It Skinny Please incorporates all the traditional flavors of authentic Mexican rice with cauliflower rice to make a low-carb and low-calorie Spanish Rice dish.
I've been making Authentic Spanish Rice with Uncle Ben's Converted rice for years with my Cuban mom's recipe. This is a great low-carb version.
Whether you’re dining solo or serving it at a gathering, it’s sure to be a hit!
Easy Coconut Cauliflower Rice
Looking for ways to make Cauliflower rice keto? You've come to the right place!
Laura from The Cook at Home Mom makes this delicious keto coconut cauliflower rice with just five ingredients. She seasons it with coconut flakes and cilantro.
You don’t want to miss this one! Whole30, Keto, Vegan, and Gluten-Free friendly.
Roasted Cauliflower Rice
Betty from Bite On The Side shows you how to make roasted cauliflower rice. Easy to make, this is a great low-carb and keto alternative to rice.
Mediterranean Cauliflower Rice
This Mediterranean Cauliflower Rice recipe is everything you love about the classic Mediterranean flavors packed in every bite! Laura Fuentes combines the cauliflower with feta, cumin, cucumber, olives, tomatoes and more.
The Mediterranean flavors blend and you’re going to love this side dish!
Keto Cauliflower Dirty Rice
From Stacey and Matt at How2DoKeto, a spicy low-carb dirty rice side dish that is bursting with flavor. The Cajun sausages make this dish a winner! Yum!
It is spicy, well-seasoned, and ready in 15 minutes!
30-Minute Mexican Cauliflower Rice
Christine sautés green pepper and tomatoes in olive oil and cooks them with the cauliflower and tomato sauce.
Then, she seasons the veggies with cumin, paprika, cayenne, and cilantro. It’s a yummy dish and can be made in 30 minutes.
Cauliflower Rice with Olives
Sarah from Season and Thyme uses packaged cauliflower rice from the produce section of the grocery store to make this delicious dish.
The rice is seasoned with green olives, cumin, chili powder, salt, and tomato paste, and it only takes 15 minutes to make.
Spanish Cauliflower Rice with Shrimp
This is a great keto spanish rice recipe from Dr. Erin Carter at Pure and Simple Nourishment. Dr. Carter seasons the rice with tomato sauce, onions, and ground cumin.
Our favorite addition is wild shrimp, like the shrimp we have in the Key West!
Roasted Cauliflower Tabbouleh Salad
Tati from Chef Jar makes a vegan cauliflower rice tabbouleh with all the flavors of the Middle East.
While traditional tabbouleh uses bulgar wheat, Tati replaces the wheat with cauliflower rice and seasons it with cumin, mint, chickpeas, tomatoes, and almonds.
Organic Cauliflower Rice Stuffing
Marcie of Flavor the Moments makes a keto Thanksgiving stuffing using cauliflower rice and all the flavors of the holidays.
Sausage, sage, thyme, leeks and garlic season this dish. She also uses organic Earthbound Farms Cauliflower Rice, which is found in your grocer's produce section.
Cilantro Lime Cauliflower Rice (Instant Pot)
RIni from The Healing Tomato made her cauliflower rice in an instant pot with lots of grass-fed butter!
Garlic, lime juice, cilantro, and pink salt are the seasonings.
This recipe is vegan, gluten-free, Paleo, keto, and Whole30.
Hawaiian Cauliflower Rice
Jennifer from A Life of Happenstance makes a grain-free cauliflower rice with the flavors of Hawaii. Pineapple, cilantro, and coconut milk flavor the bits of cauliflower and the dish is made in 15 minutes!
Raw Cauliflower Fried Rice
Juliette from Flourishing Kitchen makes her cauliflower rice salad with raw cauliflower. I love this recipe.
Cauliflower rice is is seasoned with a raw red chili, lemongrass, lime, ginger and coconut aminos to make a cold salad.
This makes a great side dish for summer meals!
Loaded Cauliflower Bites
Tiffany from The Coconut Mama uses riced cauliflower, cheese, green onions, and bacon to make bite-sized egg muffins.
It's a keto, low-carb recipe and you can freeze the leftovers and have them any time you want.
Healthy Cauliflower Rice makes a great side dish. You can substitute cauliflower rice in many fo your favorite rice recipes with super results.
However you choose to break down the cauliflower, in the food processor, or manually with a box grater, make sure you don't over process it too much.
Let us know which recipe is your favorite in the comments below.
What Goes with Cauliflower Rice?
The following dishes make a great main course for Cauliflower rice:
- Roasted Snapper with Old Bay Seasoning
- Pan Fried Yellowtail
- Pan Grilled Chicken Breasts
- Blackened Shrimp with Butter Sauce
- Blackened Swordfish
- Fish Tacos with Cilantro Lime Dressing
- Shrimp Tacos with Pico de Gallo
- Roasted Chicken with Basil and Lemon
- Paleo Chicken Fajitas
Cauliflower rice can be great for weight loss. A cup of cauliflower has 25 calories, 2 grams of fiber, and 2 grams of protein and it is very filling.
To reheat cauliflower rice, heat a skillet with a teaspoon of butter over medium-high heat. Add cauliflower rice and heat, stirring occasionally for a minute or so.
Yes. Purple cauliflower can be used the same way as white cauliflower.
It can. Rice is very bland and starchy so cauliflower rice, which has a more pronounced flavor, can mimic rice to a certain degree, but will never take its place on the table.
The black spots are rotted and mold is present. You can cut them away but it is best to get a new cauliflower.
Yes, there is mold on cauliflower. When it starts to grow, little dark spots form. As it grows, the cauliflower begins to look like it is covered with big dark patches. Once a bit of mold is present the entire vegetable is damaged and should be replaced.