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How to Make Cauliflower Rice—and Why You'll Never Go Back Once You Do

White rice is a staple in many cuisines, but it's not exactly known for its nutritional value. Compared to other types of whole-grain rice, such as brown, black, red, or wild, it has a higher glycemic index and is lower in fiber, vitamins, minerals, and protein.

While the other whole-grain rice alternatives like those just mentioned are good choices, there's a veggie-based swap that's even better: cauliflower rice.

Cauliflower is a cruciferous vegetable that contains detoxifying and cancer-fighting plant chemicals called glucosinolates.

It's also a great source of vitamin C, delivering 77 percent of your recommended daily value per cup. Beyond that, it provides a variety of additional vitamins and minerals, as well as fiber and protein, blowing any type of rice out of the water in terms of overall nutritional value.

Aside from the nutritional benefits, this cauliflower rice recipe is conveniently gluten-free and paleo-friendly. It's much faster to make than regular rice too; chop it up with a food processor or blender, then sauté it and you're done! It's a great way to sneak in some vegetables for picky eaters, because the texture makes it more desirable.

Use this anywhere you'd use regular rice, such as in burritos, stir-fries, or even just as a side dish. Enjoy!

Cauliflower Rice Recipe


  • 1 head cauliflower, chopped into 1-inch pieces (or smaller)

  • 1 tablespoon olive oil

  • 3 to 4 cloves garlic, chopped

  • salt and black pepper, to taste


1. In batches, put cauliflower in a food processor and pulse to rice-size pieces, then remove to a bowl.*

2. Heat a pan over medium heat, add oil to coat the bottom, then add garlic and cook for 1 to 2 minutes before adding the cauliflower rice. Cover with a tight-fitting lid and steam for about 10 minutes.

3. Remove the lid, stir well, season with salt and pepper to taste, and let cook an additional 5 to 6 minutes, until the moisture is removed and it resembles fluffy rice. Serve warm or at room temperature.

*You can also use a Vitamix or regular blender on a low setting (nothing above 4). If using a blender, you will have to do it in batches about 1 to 2 cups at a time. Be careful not to over-blend, or you'll be left with puree instead of rice. You'll need to use the tamper.