How to Make Cauliflower Rice

Sharon Palmer

Need a break from grains? Why not try cauliflower! Cauliflower can be used in place of rice in recipes as a low-carb, grain-free alternative. One of my favorite ways to use cauliflower is to make it into a rice. After following these easy, step-by-step methods for how to make cauliflower rice, you can create your own rice dish with your favorite seasonings, or try the Cilantro Lime Cauliflower Rice recipe below.

How to Make Cauliflower Rice


Rinse and dry one head cauliflower.
Chop the cauliflower into large pieces, and place them in a food processor.
Process the cauliflower until it’s finely chopped and resembles the consistency of rice or couscous.
In a large saucepan, sauté cauliflower rice with oil until tender.


Cilantro Lime Cauliflower Rice (Vegan, Gluten-Free)

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  • Author: The Plant-Powered Dietitian
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x


This is one of my favorite recipes for cauliflower rice, which is seasoned with the bright flavors of cilantro and lime. This dish is an excellent addition for veggie tacos.



  • 1 medium head (about 1 pound 4 ounces) cauliflower, washed
  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves, minced
  • 3 green onions, diced
  • Sea salt and pepper, to taste
  • 1/4 cup fresh chopped cilantro
  • 1 lime, juiced


  1. Rinse and dry cauliflower.
  2. Chop the cauliflower into large pieces and place them in a food processor.
  3. Process the cauliflower until it’s finely chopped and resembles the consistency of rice or couscous.
  4. Heat a large sauté pan over medium heat. Add olive oil, garlic, and green onions. Sauté for 3 to 4 minutes.
  5. Add cauliflower rice to the pan, cover for 5 to 6 minutes until it is tender in the inside but slightly crispy on the outside, stirring frequently.
  6. Add salt and pepper to taste.
  7. Remove from heat and transfer to a medium bowl. Toss with cilantro and lime juice.

  • Category: Side dish
  • Cuisine: American


  • Serving Size: 1 serving
  • Calories: 75
  • Sugar: 3 g
  • Sodium: 47 mg
  • Fat: 4 g
  • Saturated Fat: 3 g
  • Carbohydrates: 10 g
  • Fiber: 4 g
  • Protein: 3 g

Keywords: cauliflower rice, healthy side dish

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

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

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

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