Homemade Cauliflower Rice

Easy homemade cauliflower rice with 3 cooking methods. Use in any recipe that calls for rice as a healthy, grain-free alternative.
Course Side Dish
Cuisine Australian
Prep Time 5 minutes
Cook Time 5 minutes
Servings 6 serves
Author Sally


  • 1 large head cauliflower
  • olive oil optional
  • salt and pepper


  • Wash cauliflower and remove all greens from the outside.
  • Cut up cauliflower into pieces and if using a box grater, grate the florets until rice forms and all cauliflower is used. Disregard any hard stems pieces. If using a food processor, cut cauliflower florets into smaller pieces and place into the food processor with the chopping attachment fitted. Pulse a few times in 2 second intervals until cauliflower becomes ‘rice’ like in consistency. Do not over pulse.
  • Heat oil in a large frying pan and add cauliflower rice seasoning with salt and pepper to taste. Cook for 5 minutes until the rice is soft but still has a bit of bite, stirring with a wooden spoon to prevent sticking. Alternatively, omit oil and add about a tablespoon of water and cover the pan with a lid. Let rice steam for 5 minutes until cooked.
  • Serve cauliflower rice with any recipes that usually call for rice and enjoy!


Cauliflower rice can also be cooked in the oven. After step 2, spread out your cauliflower rice on a baking tray lined with baking paper and place in a moderate oven. Let bake for 5-10 minutes, stirring as needed to prevent the edges darkening too much.
Cooked cauliflower rice will keep in the fridge for up to 5 days so is perfect for meal prep. Any uncooked cauliflower rice can be frozen for up to 3 months.
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