10+ Cauliflower Rice Recipes to Make Healthy Meals Fun and Easy

Cauliflower rice is a popular way to add more vegetables to your meals while cutting down on carbs. It’s a healthy substitute for regular rice that you can use in many dishes.

You can easily make cauliflower rice at home. Try it in a variety of recipes that fit different diets and flavors.

This article shares simple cauliflower rice recipes that are easy to prepare. Whether you want something light or more flavorful, you’ll find options for your taste and lifestyle.

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Ingredients

• 1 head of cauliflower

Cooking Instructions

1. Wash and dry the cauliflower.
2. Cut it into florets.
3. Pulse florets in a food processor until they look like rice.
4. Use immediately or store in an airtight container in the fridge.

1) Classic garlic butter cauliflower rice

This simple recipe is a tasty way to enjoy cauliflower rice. Cook it in butter for a rich flavor.

Garlic gives the dish a savory kick. Melt butter in a pan over medium heat, then add minced garlic and cook until fragrant.

Add the cauliflower rice and stir well. Cook for a few minutes until the cauliflower is tender but not mushy.

Ingredients

• 1 head of cauliflower, riced
• 2 tablespoons butter
• 2 cloves garlic, minced
• Salt and pepper to taste

Cooking Instructions

1. Heat butter in a skillet over medium heat.
2. Add garlic and cook for 1-2 minutes until fragrant.
3. Stir in cauliflower rice.
4. Cook for 5-7 minutes, stirring often, until tender.
5. Season with salt and pepper. Serve warm.

2) Mediterranean cauliflower rice with lemon and parsley

This cauliflower rice recipe is fresh and light. Enjoy the bright flavors of lemon and parsley with a touch of garlic.

Add toasted almonds for crunch. A pinch of red pepper flakes gives a subtle kick.

Serve it warm or at room temperature. Pair it with grilled chicken or fish.

Ingredients:

• 1 medium head cauliflower, grated or riced
• 2 tablespoons olive oil
• 1 lemon, zested and juiced
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/4 cup toasted almonds, chopped
• Pinch of red pepper flakes
• Salt and pepper to taste

Cooking Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add garlic and sauté for 1 minute until fragrant.
3. Add the riced cauliflower and cook for 5-7 minutes, stirring often.
4. Remove from heat and stir in lemon zest, juice, parsley, almonds, red pepper flakes, salt, and pepper.
5. Serve warm or at room temperature.

3) Cauliflower fried rice with carrots and eggs

This cauliflower fried rice with carrots and eggs is quick and easy to make. Carrots add sweetness, and eggs provide protein.

Sauté diced carrots and onions in oil. Add riced cauliflower and cook until tender.

Push everything to the side and scramble eggs in the same pan. Mix all together with soy sauce or tamari for flavor.

Add garlic or green onions for extra taste.

Ingredients

• 1 medium head cauliflower, riced
• 1 cup diced carrots
• 2 eggs
• 1 small onion, chopped
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil or vegetable oil
• Salt and pepper, to taste

Cooking Instructions

1. Heat oil in a large skillet over medium-high heat.
2. Add carrots and onion; cook for 3-4 minutes until soft.
3. Stir in riced cauliflower; cook 5 minutes until tender.
4. Push veggies to one side; crack eggs into empty side and scramble.
5. Mix eggs with veggies and add soy sauce. Stir well.
6. Cook another 1-2 minutes, season with salt and pepper, then serve.

4) Roasted golden cauliflower rice

Roast cauliflower rice to bring out a nutty, golden flavor. Toss riced cauliflower with oil and seasonings like garlic salt and pepper.

Spread it on a baking sheet in a single layer. Roast at 425°F (220°C) for about 20-25 minutes, stirring halfway through.

Add turmeric for color and extra taste if you like.

Ingredients

• 4 cups riced cauliflower
• 2 tablespoons olive oil
• 1/2 teaspoon garlic salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon turmeric (optional)

Cooking Instructions

1. Preheat oven to 425°F (220°C).
2. Toss cauliflower rice with olive oil, garlic salt, pepper, and turmeric.
3. Spread cauliflower rice on a baking sheet in a single layer.
4. Roast for 20-25 minutes, stirring halfway through.
5. Serve warm.

5) Cauliflower rice with toasted almonds and herbs

Mix crunchy toasted almonds with fresh herbs for a light side dish. Almonds add a nutty flavor that pairs well with parsley or other herbs.

Cook the cauliflower rice in butter or olive oil, then stir in the toasted almonds and chopped herbs. Add a squeeze of lemon juice for brightness.

This dish cooks quickly and works well any night of the week.

Ingredients

• 1 medium head of cauliflower, riced
• 1/2 cup sliced almonds
• 2 tablespoons butter or olive oil
• 1/4 cup chopped fresh parsley
• Juice of half a lemon
• Salt and pepper to taste

Cooking Instructions

1. Toast almonds in a dry skillet over medium heat for 3-4 minutes until golden, then set aside.
2. Heat butter or olive oil in the same skillet.
3. Add riced cauliflower and cook for 5-7 minutes until tender.
4. Stir in toasted almonds, parsley, lemon juice, salt, and pepper.
5. Cook for another 1-2 minutes to combine flavors, then serve warm.

6) Biryani-style spiced cauliflower rice

Make a biryani-style dish using cauliflower rice instead of regular rice. Enjoy warm spices like turmeric, cumin, coriander, and garam masala.

The cauliflower rice cooks quickly and soaks up the spices. Add vegetables, tofu, or chicken to make it more filling.

Ginger, garlic, cinnamon, and cardamom give authentic biryani flavor. Serve as a fast weeknight meal or a healthy option.

Ingredients

• 1 medium cauliflower, riced
• 1 tablespoon garam masala
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 1 teaspoon coriander
• 1/2 teaspoon cinnamon
• 1-inch piece ginger, minced
• 2 garlic cloves, minced
• 1 tablespoon oil
• Salt to taste

Cooking Instructions

1. Heat oil in a pan over medium heat.
2. Add ginger and garlic, sauté for 1-2 minutes.
3. Stir in all the spices and cook for 30 seconds.
4. Add riced cauliflower and salt, mix well.
5. Cook for 5-7 minutes until cauliflower is tender.
6. Serve warm with your choice of protein or veggies.

7) Cauliflower rice sautéed with onions and cumin

Heat oil in a pan over medium heat. Add chopped onions and cumin seeds and cook until the onions are soft and the cumin seeds are fragrant.

Add the cauliflower rice and stir well. Cook everything together for about 5 to 7 minutes.

This dish has a warm flavor from the cumin and sweetness from the onions. Serve it as a side or use it as a base for other meals.

Ingredients

• 2 cups cauliflower rice
• 1/2 cup chopped onion
• 1 teaspoon cumin seeds
• 1 tablespoon oil
• Salt to taste

Cooking Instructions

1. Heat oil in a skillet over medium heat.
2. Add cumin seeds and chopped onions, sauté until onions are soft (about 5 minutes).
3. Add cauliflower rice and salt. Stir to combine.
4. Cook on medium-low heat for 5 to 7 minutes until cauliflower is tender.
5. Serve warm.

8) Low-carb cauliflower rice stir-fry

This low-carb cauliflower rice stir-fry is a healthy meal you can make fast. Use frozen riced cauliflower to save time.

Start by heating oil in a pan. Add garlic and ginger, then sauté quickly.

Add the cauliflower rice and your favorite vegetables. Stir until everything is cooked through.

Scramble eggs in the pan for extra protein. Season with soy sauce or tamari for a savory finish.

You can have this meal ready in less than 20 minutes.

Ingredients:

• 1 tablespoon avocado oil
• 3 cloves garlic, minced
• 2 teaspoons minced fresh ginger
• 20 ounces frozen riced cauliflower
• 2 cups frozen mixed vegetables
• 2 large eggs
• 2 tablespoons soy sauce or tamari

Cooking Instructions:

1. Heat avocado oil over medium heat in a large pan.
2. Add garlic and ginger, sauté for 1 minute until fragrant.
3. Stir in riced cauliflower and mixed vegetables. Cook for 5-7 minutes.
4. Push veggies to the side, scramble eggs in the pan.
5. Mix eggs with the vegetables, then add soy sauce. Stir well and cook another 2 minutes.
6. Serve warm and enjoy your low-carb cauliflower rice stir-fry!

9) Cauliflower rice with fresh herbs and lemon juice

Add fresh herbs and lemon juice to cauliflower rice for a bright, fresh flavor. The herbs create a pleasant aroma, and the lemon gives a light tang.

Start by sautéing cauliflower rice with a little butter or olive oil. Stir in minced garlic for extra flavor.

Add chopped parsley, dill, or basil to your liking. Finish with a squeeze of fresh lemon juice to brighten the dish.

Toss in toasted sliced almonds for crunch if you like.

Ingredients

• 1 medium head cauliflower, riced
• 2 tbsp butter or olive oil
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh dill or basil, chopped
• Juice of 1 lemon
• 2 tbsp sliced almonds (optional)
• Salt and pepper to taste

Cooking Instructions

1. Heat butter or oil in a pan over medium heat (about 350°F/175°C).
2. Add garlic and cook until fragrant, about 1 minute.
3. Stir in cauliflower rice and cook for 5-7 minutes until tender.
4. Mix in fresh herbs and lemon juice.
5. Season with salt and pepper.
6. If using, add toasted almonds before serving.

10) Quick 10-minute fluffy cauliflower rice

You can make fluffy cauliflower rice in just 10 minutes using a food processor or a box grater. Start by pulsing cauliflower florets in the processor until they look like small rice grains.

Be careful not to overprocess, or it can get mushy. Cooking it in a hot pan with a little oil helps keep it light and fluffy.

Stir often and cook for about 5-7 minutes on medium heat. Add salt and pepper at the end to bring out the flavor.

This is a great low-carb side to pair with many dishes. You can add herbs or garlic for extra taste.

Ingredients

• 1 medium head of cauliflower
• 1 tablespoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Rinse cauliflower and break it into florets.
2. Pulse the florets in a food processor until they look like rice grains (2-3 minutes).
3. Heat olive oil in a pan over medium heat (about 350°F/175°C).
4. Add the cauliflower rice and stir often for 5-7 minutes.
5. Season with salt and pepper. Serve warm.

For more details, see how to make cauliflower rice.