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5 from 1 vote

Cauliflower Rice

Easy and healthy cauliflower rice can be used as a substitute for white rice in almost any recipe. 
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Servings: 8 servings
Calories: 28kcal
Author: Lucy Brewer


  • 1 head cauliflower
  • 1 tablespoon olive oil
  • Salt and pepper


  • Wash cauliflower and allow to dry thoroughly. Chop into chunks and place in food processor, using regular blade. Pulse until cauliflower forms small rice-size pellets.

Microwave Method:

  • Pour cauliflower pellets into a large, microwave-safe bowl. Stir in olive oil, salt and pepper, and a couple of tablespoons water. Cover tightly with plastic wrap and microwave on high for 3 minutes. Stir and check for desired degree of doneness. If needed, cover and microwave for another 3 minutes. Serve.

Oven roasted method:

  • Preheat oven to 400. Lightly grease baking sheet with baking spray. Spread cauliflower pellets on baking sheet and mix with about 2 tablespoons olive oil and salt and pepper. Spread cauliflower out as much as possible on baking sheet and roast 12-15 minutes. Add seasonings as needed.