Learn how to season cauliflower rice so it tastes delicious every time. Get tips on cooking and seasoning cauli rice, plus 5 recipes.
Whether you're paleo and use cauliflower rice on the regular as a rice-substitute, or are just looking for a way to mix up your meal plan and add in extra veggies, learning how to make delicious cauli rice is an excellent addition to your cooking skills.
Personally, I'm not 100% grain-free but I do love including cauliflower rice in our regular meal planning rotation. First of all, it's an easy way to add extra veggies to any meal, especially if you use frozen cauliflower rice. Secondly, it can be really delicious! Thirdly, while I love using mostly fresh produce, I also like knowing I have a few veggies in my freezer for last minute meals or if groceries are running low. Cauliflower rice is one that actually tastes great cooked from frozen.
Below you'll find the basics of how to cook cauliflower rice, both from frozen and from scratch. You'll also find tips on how to season cauliflower rice and then 5 healthy cauliflower rice recipes.
Do you have a favorite way to prepare cauliflower rice? I would love to hear about it! Message me on Facebook or Instagram @prepdish.
Basics of How to Make Cauliflower Rice
Before we get to seasoning, here are some details on how to make cauliflower rice for those of you who aren't familiar with the process.
How to Make Cauliflower Rice from Scratch
To make cauliflower rice from scratch, first remove the core, leaves, & any dark spots from your cauliflower. Make sure your cauliflower is completely dry and then coarsely chop it.
Place the chopped cauliflower in your food processor. You may have to do this in multiple batches. Pulse until it is a small rice-like texture. Be careful not to go too far or it will be mushy!
You can then either refrigerate the cauliflower rice if you've made it ahead of time as part of your meal prep, or proceed to cook the cauli rice.
To cook the cauliflower rice, heat 1 tablespoon of oil in a large skillet. Add the cauliflower rice, along with any seasonings. Cook for about 5-10 minutes. The cauliflower rice should be slightly crispy on the outside and tender on the inside. Season with salt and pepper to taste.
How to Cook Frozen Cauliflower Rice
If you're short on time, frozen cauliflower rice is a great option.
To cook the frozen cauliflower rice, heat 1 tablespoon of oil in a large skillet. Add the cauliflower rice, along with any seasonings. Cook for about 5-10 minutes. The cauliflower rice should be slightly crispy on the outside and tender on the inside. Season with salt and pepper to taste.
Alternatively, you can also cook cauliflower rice covered on the stovetop. Heat 1 T olive oil in a sautée pan, add cauliflower rice and than cook covered for 5 minutes.
I encourage you to try both of these methods and see which you prefer!
How to Season Cauliflower Rice
If you've ever made cauliflower rice and were disappointed in the result, it may be because it wasn't seasoned.
At the very least, make sure to taste your cauli rice and season with salt and pepper. I know that sounds simple, but it really goes a long way! If you're looking for more though, here are some simple but delicious ideas for how to season cauliflower rice.
- Switch up the oil. If you're making cauliflower rice for a stir fry, try sautéing it in sesame oil for an Asian cauliflower rice. If you're making cauliflower rice to serve with fish and mango salsa, saute your cauliflower rice in coconut oil for a tropical or Caribbean feel. Get creative!
- Try sautéing onion and garlic before adding the cauliflower rice to the pan.
- After cooking your cauliflower rice, add a squeeze of citrus and some fresh herbs. For example, you may add a squeeze of lime juice and some chopped cilantro if you're making Chicken Enchilada Bowls. If you're serving with roast chicken, try adding a squeeze of lemon juice and some fresh thyme.
- Keep things really simple by simply adding a few shakes of your favorite spice or seasoning blend. Try cumin, smoked paprika, chili powder, Cajun seasoning, Italian seasoning, curry powder, etc. Start with just a couple of shakes and taste to see if you need more.
5 Best Cauliflower Rice Recipes
The above cauliflower rice seasoning tips will take you pretty far but if you're more of a recipe-type person, I've got 5 of the BEST cauliflower rice recipes for you today. I even included a breakfast recipe with cauli rice.
1. Cauliflower Rice with Spinach
Our first recipe is a versatile side that works just as well with roast chicken, pork chops or seafood. The best part? If you use frozen cauliflower rice, this is one of those simple side dishes for which you can always keep the ingredients on hand in the freezer. It's the perfect back pocket recipe that can keep you from having to rely on takeout!
Cauliflower Rice with Spinach
Ingredients
- 1 head cauliflower or 1 bag cauliflower rice
- 10 oz frozen spinach
- 2 tsp olive oil
- salt & pepper
Instructions
- If using fresh, not frozen, cauliflower - remove core, leaves, & any dark spots. Make sure cauliflower is completely dry, coarse chop.
- Place chopped cauliflower in food processor (may have to do in multiple batches). Pulse until it is small rice-like texture. Be careful not to go too far or it will be mushy
- Heat 2tsp oil in large pan over med-high. Add cauliflower rice + frozen spinach & cook for 6-8min or until heated through. Season w/ S&P.
Notes
Nutrition
2. Cauliflower CousCous
Cauliflower Couscous has a decidedly Moroccan-inspired twist. Serve with Curry Sheet Pan Chicken Thighs, Grilled Pork Chops, or Slow Cooker Moroccan Chicken.
Cauliflower Couscous
Ingredients
- 1/2 cup toasted almonds
- 1 small bunch parsley
- 1 bunch green onions
- 1 head cauliflower
- 1 clove garlic
- 3 T olive oil
- 1 tsp paprika
- 1 tsp cumin
- 1 tsp turmeric
- salt and pepper
- 1 lemon
- 1/2 cup dried cranberries
Instructions
- Roughly chop ½c toasted almonds.
- Chop ½c parsley + ½c green onions.
- Remove core, leaves, & any dark spots from 1 cauliflower. Make sure it is completely dry, coarse chop.
- Place chopped cauliflower and 1 garlic clove into food processor. (May have to do in multiple batches).
- Pulse several times until it crumbles and resembles couscous. Do not over process or it will become mushy.
- Heat 2T olive oil in large pan over med-high heat, add cauli couscous. Cook for ~5-7 minutes until the cauliflower is tender.
- Add 1tsp paprika + 1tsp cumin + 1tsp turmeric + S&P to taste. Cook, stirring frequently for 4-5 minutes. Remove from heat.
- Stir in the following and then let cool:- ½c toasted almonds - ½c chopped parsley - ½c green onions - juice of 1 lemon - 1T olive oil - ½c dried cranberries
Notes
Nutrition
3. Cauliflower Rice, Bacon & Egg Cups
Looking to up your breakfast game? These little egg cups are the tastiest way to get a serving of veggies in with breakfast!
Cauliflower Rice, Bacon & Egg Cups
Ingredients
- 1 package bacon*
- 6 eggs omega-3
- 10 oz frozen cauliflower rice
- 1/4 tsp salt
- 1/4 tsp pepper
- 12 paper muffin liners (OR sub w/ silicone muffin tin)
Instructions
- Preheat oven to 375 F.
- Place 1/2 pack bacon on parchment-lined baking sheet. Bake for 15-20 mins until crispy. Let cool, then crumble bacon.
- Change oven temperature to 350 F. Grease muffin tin or line with liners.
- In a medium bowl, beat 6 eggs. Add in 10oz cauliflower, crumbled bacon, 1/4tsp salt & 1/4tsp pepper. Stir together.
- Pour evenly into 12 muffin tins & bake 20-25 mins until eggs are fully cooked.
Notes
Nutrition
4. Spanish Cauliflower Rice
This makes a wonderful savory side dish for pork (as pictured) or chicken.
Spanish Cauliflower Rice
Ingredients
- 1 T olive oil
- 2 cloves garlic
- 1 green bell pepper
- 1/2 medium red onion
- 10 oz frozen cauliflower rice (or 1 head cauliflower)
- 8 oz tomato sauce
- 1/2 tsp cumin
- 1/2 chili powder
- 1/2 tsp salt
- 1/2 tsp black pepper
Instructions
- Finely chop 1/2 onion.
- Mince 2 garlic cloves. Chop 1 green bell pepper.
- If using fresh, not frozen, cauliflower – remove core, leaves, & any dark spots. Make sure cauliflower is completely dry, coarse chop.
- Place chopped cauliflower in food processor (may have to do in multiple batches). Pulse until it is small rice-like texture. Be careful not too go to far or it will be mushy.
- Heat 1T olive oil in large skillet over medium heat. Add chopped onion, green bell pepper & garlic.
- Cook 4-5mins, stirring frequently.
- Add cauliflower rice (~10oz), 8oz tomato sauce, 1/2tsp salt, 1/2tsp pepper, 1/2tsp chili powder & 1/2sp cumin.
- Cook ~4-5 mins.
Notes
Nutrition
5. Shrimp, Asparagus & Cauliflower Risotto
This next one is a full meal rather than a side dish. Cauliflower rice stars in this risotto-like dish.
Shrimp & Asparagus Cauliflower Risotto
Ingredients
- 3 cloves garlic
- 1 bunch asparagus
- 1 shallot
- 12 oz frozen cauliflower rice
- 1 # deveined & peeled shrimp
- 4 T grass fed butter
- 1/2 cup heavy cream
- 1 cup grated parmesan
- 1 tsp Old Bay seasoning
- 1/4 tsp salt
Instructions
- Cut & discard woody ends off 1 bunch asparagus. Chop asparagus.
- Mince 3 cloves garlic
- Chop 1 shallot.
- Heat 4T butter over med-low heat in a large sauté pan.
- Cook 1# shrimp ~1-2 mins per side until cooked through. Once cooked, remove to a plate.
- Add 1 chopped shallot + 3 minced garlic cloves + chopped asparagus to pan and cook ~3-5 mins.
- Stir in 12oz frozen cauli rice, 1/2c heavy cream, 1c parmesan, 1/4tsp salt & 1tsp Old Bay seasoning. Cook for 1-2 mins, stirring.
Notes
Nutrition
FAQ – Frequently Asked Questions about How to Season Cauliflower Rice
What brings out the flavor of cauliflower?
As with most veggies, I find that cooking method and basic seasoning like salt and pepper, make the biggest difference in flavor with cauliflower. Either roasted cauliflower or, as in this case, sautéed cauliflower rice, will likely taste better to you than boiled cauliflower. While you'll find many tips on how to season cauliflower rice in this article, simple olive oil and salt actually go a long way!
How to make cauliflower rice that isn't soggy?
To ensure that your cauliflower rice isn't soggy, make sure it's fully dry before adding to the food processor (assuming you're making cauliflower rice from scratch rather than frozen). In addition, make sure you don't over-process in the food processor, which can result in mushy cauliflower rice.
Finally, saute your cauliflower rice over medium heat for 6-10 minutes. This will result in cauliflower rice that's slightly crispy on the outside and tender on the inside – perfect!
Do you cook cauliflower rice the same as regular rice?
No! You do not cook cauliflower rice in the same way as actual rice. One of the benefits of cauliflower rice is that it actually cooks quite quickly. You can either sauté in olive oil for 6-10 minutes over medium heat or cook covered on the stovetop for about 5 minutes.
Is cauliflower rice the healthiest?
Whether you're grain-free, low carb, or simply looking for creative ways to incorporate more veggies, cauliflower rice is quite a healthy option to add to your meal plan. Cauliflower offers many vitamins including Vitamin C, Vitamin K, B Vitamins and Potassium. Cauliflower is also high in choline, which is important for brain health.
Does cauliflower rice taste like rice?
No, cauliflower rice does not taste like rice. If you go into eating it expecting it to taste just like rice, you will likely be disappointed. It has both a texture and flavor all its own. However, like regular rice, cauliflower rice is adaptable and can take on many different flavors. Have fun with the seasoning and find a combination you love!
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