With more people turning to low-carb diets, variations on traditional grain dishes have become popular. One of those is cauliflower rice, which features the tasty and versatile vegetable cauliflower.

Whether you’re trying to cut carbs or just want a lighter dish that fits in more veggies, below you’ll learn how to make cauliflower rice and five different ways to use it in dishes.

And spoiler alert: It’s really good! Of all the grain substitute dishes out there, this is one that tastes very close to its original.

Plus, it’s so good for you. Cauliflower is one of the great cruciferous vegetables, which have anti-cancer properties, are low in calories, high in fiber, and rich in vitamins C, E, and K, and folate. You really can’t go wrong with it!

And now, let’s get into how to actually make some cauliflower rice! You’ll learn how to create it in three different ways, plus we’ll cover five ways you can prepare it.

How to Make Cauliflower Rice Within Minutes

For this tutorial, we’ll be using one large head of cauliflower. (One large head makes about four cups of “rice.”)

Follow the steps below to have cauliflower rice ready to eat in no time.

Step 1: Prepare the Cauliflower

Start by removing any packaging that might be on the cauliflower head (some are sold wrapped in plastic, for example).

Thoroughly rinse the cauliflower to remove any dirt, then dry thoroughly with a paper towel or dish towel.

Remove all greens from the cauliflower. You might need to cut it into chunks to remove them all, but just make sure the pieces are large.

Step 2: Grate or Shred

There are three ways you can create the “rice”:

1. By shredding in a food processor (or blender)
2. By grating with a cheese grater
3. By chopping with a knife

Cauliflower Rice in a Food Processor

If using a food processor, first cut the cauliflower into small one- to two-inch florets.

Add the cauliflower to the processor bowl with the blade ready, and carefully pulse until it resembles grains of rice. Stop as needed to scrape down the sides of the bowl and remove any larger pieces that don’t get processed (then process these on their own after you’ve finished with the others).

You can also do this in a blender, but a food processor typically works better.

Cauliflower Rice with a Grater

You can use either a box grater or flat grater for this—just make sure it has medium-sized holes to create the right piece sizes.

Cut the cauliflower into large chunks and run them down the grater, one by one, to create the rice pieces.

Cauliflower Rice with a Knife

This method takes a little longer, but it still works great and is good if you don’t have the other two pieces of equipment. All you need is a good chef’s knife!

Cut the cauliflower into fourths and place each piece on a cutting board. Using your knife, mince each into tiny pieces until they look like rice grains.

Step 3: Remove Moisture

You don’t have to do this, but it’s highly recommended. Gently press the cauliflower rice into a paper towel or a kitchen towel to remove excess moisture.

This protects your whole meal from any sogginess due to extra water from the cauliflower.

You’ll especially want to do this if you plan to use the cauliflower rice raw, as cooking helps remove excess liquid.

Step 4: Prepare as You Want (5 Ways to Use Cauliflower Rice)

Here’s the beauty of cauliflower rice versus grain rice: you can enjoy it raw or cook it! You really can’t go wrong with how you use it, but here are some ideas to get you started.

Sauteed or Stir-Fried Cauliflower Rice

Wondering how to cook cauliflower rice? Here’s a very easy method:

• Saute it in a large skillet with a healthy oil, such as virgin olive oil or coconut oil, for about 5-8 minutes over medium heat.
• Add several splashes of Bragg Liquid Aminos and/or some sea salt and pepper for flavor.
• Remove from pan and use as needed.

This method will give you nicely cooked “rice” to use in any dish calling for rice!

Cauliflower Fried Rice

Making cauliflower fried rice is a great way to use up any leftover vegetables in your fridge or utilize frozen vegetables. You’ll have a delicious Asian-inspired dish that’s much healthier than takeout.

To make cauliflower fried rice:

• Stir-fry the “rice” in about a tablespoon of a healthy oil over medium-high heat in a wok or large saucepan. Cook for about five minutes.
• Then, add your desired seasonings, such as Bragg’s or tamari, minced garlic, red pepper flakes, and lemon or lime juice and cook for a couple more minutes.
• Remove from pan.

You can then cook any vegetables or proteins, such as chicken, tempeh, or tofu, you want with the dish and add them on top of the fried “rice.”

Cauliflower Rice Pizza Crust

Just like cauliflower rice, pizza crust with a cauliflower base is very popular these days. It’s a great low-carb or veggie-rich option for those who want to boost their nutrition and still enjoy pizza!

Try this pizza crust recipe from Detoxinista using cauliflower rice and finish with your favorite toppings.

Cauliflower Rice Stuffed Peppers

Making stuffed peppers is a great way to get in more vegetables! Traditionally, it’s stuff with vegetables, proteins, and some sort of grain like rice. So cauliflower rice makes a great low-carb substitute that increases the veggie content even more!

Use a recipe specifically using cauliflower rice, such as this one from Minimalist Baker, or simply swap out the rice in a dish for your cauliflower version.

Cauliflower Rice in Sushi

Keto sushi, anyone? With cauliflower rice instead of normal white or brown rice, sushi can quickly become a low-carb and super healthy dish. Plus, this a great way to use your cauliflower rice completely raw.

Try a recipe like this one from Ditch the Carbs. You can also sub your cauliflower rice for real rice in a sushi recipe.

Now that you know how to make cauliflower rice, try it as a substitute in your own favorite rice-focused dish. Chances are, you won’t even miss the rice—and you’ll love the health benefits!