Cauliflower “Rice”



I believe this is a fairly well know idea around in the food blog World but I’ve only just recently come across this idea!  I’ve tried and enjoy using mashed cauliflower as a substitute for mashed potatoes but as rice?!?  Now that’s exciting.  It’s a great way to add bulk, diversity, vegetables and nutrients to your plate without all the heavy starch of white rice.  This type of recipe works the best with entrees that aren’t wet or too saucey as the cauliflower will then get soggy.  Do not use it in recipes like casseroles where the rice is expected to absorb water…because it won’t. 

I decided to pair it with black bean refried beans, salsa and sliced avocado!  It was a delicious combination, definitely one I will try again.

Another brilliant idea I found about “riced cauliflower” is that you can pre-prep your “rice” and freeze it in smaller portions for convenience! 


1 head of cauliflower, washed, trimmed of spots and cored.  Cut into small florets

1 small onion, sliced

1 tbsp olive oil

Salt and pepper

Alternative for mexican rice as pictured above: add 2 tsp cumin, 2 tsp chili powder, 1 tsp garlic powder, 1/2 tsp paprika


1. Using a food processor – pulse cauliflower and onion in batches until it reaches a “rice” size.  Alternatively you can use a box grater for the same effect.

2. Heat oil in a large skillet.  Add cauliflower, onion and spices.  Stir until browned and softened or about 10-15 minutes.



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