How to Make the Best Cauliflower Rice

Updated on February 12, 2020
vespawoolf profile image

Vespa's recipes have appeared in "Midwest Living" and "Taste of Home". She belongs to Cook's Recipe Testers for "Cook's Illustrated".

Cauliflower Rice With Paleo Curry
Cauliflower Rice With Paleo Curry | Source

Move over rice. Here comes cauliflower rice! Even my vegetable-loathing husband enjoys this rice substitute. It´s a natural side for many Asian and curry dishes. You can make a quick and nutritious stir-fry by substituting cauliflower for traditional white rice. This is also a great option for those who are on low carb diets. It's an easy way to coax kids and husbands into eating more veggies.

When using the right cooking method, the cauliflower takes on a texture similar to rice. Although I don't choose to eat a bowl of cauliflower rice by itself, I do find when mixed with curry or other Asian dishes that I don't notice that I'm eating cauliflower.

Cauliflower's Health Benefits

Cauliflower is a cruciferous vegetable. It contains sulfur compounds which help lower the risk of colorectal and lung cancers. Combining cauliflower with turmeric may help prevent and fight prostate cancer. This vegetable is rich in vitamin C, vitamin K and many minerals. It´s chock full of dietary fiber and a variety of anti-inflammatory nutrients.

Choose cauliflower heads that don´t have any brown or soft spots. Better yet, look for cauliflower with the bright green leaves still intact. Try orange or purple cauliflower for beautiful color and more antioxidant benefits!

How to Make Cauliflower Rice Photo Gallery

Click thumbnail to view full-size
Spread grated cauliflower on baking sheetDrizzle with olive oilSprinkle with Turmeric & cumin, if desiredRoast "rice" in oven for 15-20 minutes at 375 F.
Spread grated cauliflower on baking sheet
Spread grated cauliflower on baking sheet | Source
Drizzle with olive oil
Drizzle with olive oil | Source
Sprinkle with Turmeric & cumin, if desired
Sprinkle with Turmeric & cumin, if desired | Source
Roast "rice" in oven for 15-20 minutes at 375 F.
Roast "rice" in oven for 15-20 minutes at 375 F. | Source

Cruciferous Vegetable and Gas Formation

Although cauliflower is a cruciferous vegetable and a great source of glucosinolates, which can help lower the risk of cancers such as colorectal and lung cancer, consuming this vegetable may also cause discomfort in sensitive individuals. Why?

Cauliflower contains cellulose, a non-digestible carbohydrate which can cause gas and bloating. Although broccoli and cabbage are worse offenders, caution should be used if you have a gas and bloating problem and aren´t used to eating cauliflower.

Cauliflower also contains purines, which form uric acid in the body. This may trigger a gout attack in susceptible individuals.

So do the benefits outweigh the risk? We all know that adding vegetables to our diet is important for overall health. But if cauliflower isn´t a regular part of your diet and you tend to have an issue with bloating and/or flatulence, start slowly. Enjoy just ¼ cup of cauliflower rice at first. If you don´t notice any bloating after a few hours then you can gradually add more to your diet.

Since cauliflower is high in cellulose, it´s always a good idea to consume cooked rather than raw cauliflower. Make sure the cauliflower is well-cooked so it will be easier for you to digest.

Rate This Recipe

5 stars from 2 ratings of Oven-Roasted Cauliflower Rice

How to Cook Cauliflower Rice

Although cauliflower rice can be stir-fried or even microwaved, we've found that oven baking dries it out a little, giving it a texture similar to rice. Microwaving tends to make the "rice" soggy.

Prep time: 10 min
Cook time: 15 min
Ready in: 25 min
Yields: 8-12 servings, depending on size of cauliflower


  • 1 medium head cauliflower
  • 1 tablespoon olive oil
  • 1 teaspoon turmeric, optional
  • 1 teaspoon cumin, optional
  • salt, to taste


  1. Preheat oven to 375 F.
  2. Using a box grater or food processor, grate cauliflower using the largest grating holes.
  3. Spread on baking sheet.
  4. Drizzle with olive oil.
  5. Sprinkle with spices and salt.
  6. Bake for 15-20 minutes, stirring once or twice, until golden brown and steaming.
  7. Serve with paleo curry or as a rice substitute with any dish.

Why Use Turmeric?

Besides adding color to cauliflower rice, turmeric also offers many health benefits. As mentioned above, turmeric combined with cauliflower can be useful in preventing and/or treating prostate cancer. It has powerful antioxidant and anti-inflammatory properties. This spice, which is actually derived from a root, lowers risk of heart disease and has even been known to control blood sugar. It also aids digestion.

A friend who suffers from diabetes found that when taking turmeric mixed with water and unpasteurized apple cider vinegar before eating a meal, her blood sugar is so well controlled that her doctor has been able to decrease her meds. Of course, always consult your physician before adjusting any prescribed medications.

Are you interested in trying cauliflower rice?

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Submit a Comment
  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    Thanks DDE!

  • DDE profile image

    Devika Primić 

    3 years ago from Dubrovnik, Croatia

    A great idea for cooking. Your recipes are creative and unique.

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    Thank you MsDora!

  • MsDora profile image

    Dora Weithers 

    3 years ago from The Caribbean

    In addition to the recipe, the nutrition information on the ingredients make this article very helpful. Thank you.

  • profile image


    3 years ago

    I hate to tell you this, but any recipe which has cauliflower in it is considered a bio-hazardous toxin and should only be handled by qualified lethal-matter disposal teams. :(

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    AliciaC, I'm glad you plan to try this recipe! Enjoy and thank you for commenting.

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    Rodric29, I hope it works out for you. I'm glad you found ways to dress up broccoli and cauliflower. That really is the key. Thank you for your comment.

  • AliciaC profile image

    Linda Crampton 

    3 years ago from British Columbia, Canada

    This article is very well timed for me because I recently heard about cauliflower rice and planned to learn a more about it. It sounds like a great version of the vegetable, especially with the addition of spices or curry. Thanks for sharing the recipe and the health information.

  • Rodric29 profile image

    Rodric Anthony 

    3 years ago from Peoria, Arizona

    I really did not like cauliflower in the past, but I made a dish with cauliflower and broccoli with curry and it tasted great. I am going to try this out. My youngest son dislikes rice, so maybe he will eat this. He tends to not mind veggies.

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    I'm glad you appreciate the benefits of turmeric and cumin, Kaili Bisson. Thank you for your comment!

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    I'm glad you make cauliflower rice ChitrangadaSharan. Thank you for your comment!

  • Kaili Bisson profile image

    Kaili Bisson 

    3 years ago from Canada

    This sounds wonderful, and I am definitely going to give it a try. I like the cumin and turmeric additions...those spices are always a hit in this household!

  • ChitrangadaSharan profile image

    Chitrangada Sharan 

    3 years ago from New Delhi, India

    Excellent presentation of this delicious recipe!

    I do prepare cauliflower rice but in a different way. I would love to try this. Very suitable for kids and elderly as they get all the nutrition in a single recipe.

    Thanks for sharing!

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    FlourishAnyway, I hope you can give this a try. thank you for your comment!

  • FlourishAnyway profile image


    3 years ago from USA

    What a neat way to sneak some vegetables into the family's diet. I would gladly give this a try just because it seems unusual and is a vegetable based dish.

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    Yes Ericdierker, this may not work in your household!

  • Ericdierker profile image

    Eric Dierker 

    3 years ago from Spring Valley, CA. U.S.A.

    Really cool, it is on my vegetable list when shopping this evening. We eat way to much rice, I like this. My Vietnamese wife may balk at first.

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    AudreyHowitt, if you enjoyed the cauliflower pizza crust then I'm sure you'll enjoy this delicious rice substitute. Enjoy and thank you for your comment.

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    Audrey, I'm so glad you've also experienced the benefits of ACV. I hope you see even more benefits with the addition of turmeric. Yes, I've seen the cauliflower rice at Trader Joe's, too, but it's is so easy to make at home and much fresher when made from scratch. I hope you enjoy it! Thank you for your comment.

  • AudreyHowitt profile image

    Audrey Howitt 

    3 years ago from California

    I haven't tried this yet, but I have made pizza crust with cauliflower and loved it--Can't wait to try this as well!

  • vocalcoach profile image

    Audrey Hunt 

    3 years ago from Idyllwild Ca.

    Being a vegetarian I'm excited about cauliflower rice. I've seen it at Trader Joe's in bags but prefer to follow your recipe and make my own. Turmeric has long been a 'friend' of mine. I take it to help my blood sugar and arthritis. Glad you talked about the advantages of turmeric. I drink Braggs vinegar with water daily but until now never considered adding turmeric.

    Great suggestion.

    Sharing and thanks!


  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    Thanks for your enthusiastic comment Suzie HQ! Enjoy!

  • Suzie HQ profile image

    Suzanne Ridgeway 

    3 years ago from Dublin, Ireland

    Hi Vespa, Cauliflower rice is certainly the new "buzz" word so this looks perfect for me to give a try! Do like cauliflower so it would make a lovely change for me and get more nutrients less carbs at same time! Thanks a million, 5 star all the way for your easy to follow recipe with great photos!

  • vespawoolf profile imageAUTHOR

    Vespa Woolf 

    3 years ago from Peru, South America

    That's a good question, Carb Diva. I can taste the cauliflower if I eat the "rice" by itself. But combined with other dishes like curry or a stir-fry, I don't notice the flavor at all. Yes, please let me know what the family thinks! It is a great way to add more vegetables to your diet.

  • Carb Diva profile image

    Linda Lum 

    3 years ago from Washington State, USA

    I've been fascinated by the cauliflower rice thing. We aren't trying to avoid rice (carbs), but I'm always looking for a way to push more vegetables into our diet. Trader Joe's sells bags of the stuff, but it seems a bit pricey in comparison to a sack of uncooked rice.

    You make this sound so easy--I'm going to try it. Will let you know how my family feels about it.

    What about you? Can you "taste" the cauliflower, or does it become a blank canvas like white rice?


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