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How to Make Cauliflower Rice

Sharon Palmer

Need a break from grains? Why not try cauliflower! Cauliflower can be used in place of rice as a low-carb, grain-free alternative in a range of dishes. It’s great to use as a foundation for your power bowls, as a side-dish to curries or stir-fries, and to accompany veggie tacos or burritos. It’s so easy to make, too. Just process fresh cauliflower in a food processor until you achieve the texture and size you desire, then quickly sauté it or use it in your favorite recipe. My all-time favorite way to use this recipe is in a Masala Bowl. Just make a flavorful Chana Masala, then pour that creamy curried chickpea mixture all over a bowl of cauliflower rice—it offers a crunchy, delicious lower-carb alternative to basmati rice in this recipe. Yum! I’m sharing my easy step-by-step guide for how to make cauliflower rice below. And make sure to check out one of my favorite recipes for this versatile ingredient, Cilantro Lime Cauliflower Rice, here.

How to Make Cauliflower Rice

Step-By-Step Guide:

How to Make Cauliflower Rice
Rinse and dry one head of cauliflower.
How to Make Cauliflower Rice
Chop the cauliflower into large pieces, and place them in a food processor.
How to Make Cauliflower Rice
Process until it’s finely chopped and resembles the texture of rice or couscous.
How to Make Cauliflower Rice
In a large saucepan, sauté with olive oil until tender.
Add your favorite herbs and spices, such as garlic, ginger, turmeric, cumin, basil, and cilantro, and enjoy! Check out my recipe for Cilantro Lime Cauliflower Rice here.

For other recipes featuring cauliflower, check out some of my favorites: 

Cauliflower Spinach Lasagna
Healthy Buffalo Cauliflower with Ranch Dip
Cool Mint Cauliflower Salad

Written by Sharon Palmer, MSFS, RDN with Tamara Kelly-Scott, Dietetic Intern.

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