There are few kitchen transformations as satisfying as turning a humble head of cauliflower into a fluffy, flavourful base for almost any meal. For years, I overlooked this versatile vegetable, thinking of it only as a component for cheese sauce. But once I discovered how to make a proper Cauliflower Rice Recipe, it completely changed my approach to weekday meals. It’s not just about creating a substitute; it’s about making something genuinely delicious in its own right, with a light texture and a wonderful ability to soak up flavour.

This is my go-to recipe when I need something that comes together swiftly but still feels special. We’re not just steaming cauliflower here; we’re building layers of gentle flavour with sautéed onion and garlic, creating a savoury foundation that elevates the entire dish. The final result is fluffy, separate grains of cauliflower that are nutty and satisfying, a world away from the bland, watery versions you might have tried before. It’s a fantastic side dish for anyone looking for lighter meal options or simply a new way to get more vegetables onto their plate.

This recipe works beautifully for busy weeknight dinners, meal prepping for the week ahead, or as a light accompaniment to a rich weekend curry. It’s a foundational recipe that, once you’ve mastered it, you can adapt in countless ways. Whether you’re serving it with a spicy stir-fry or a simple piece of grilled fish, this cauliflower rice provides a delicious and wholesome canvas.

Recipe Overview

This Cauliflower Rice Recipe focuses on achieving the perfect texture—light, fluffy, and never soggy—with a savoury, garlicky flavour profile. We use a simple pan-frying method that gently toasts the cauliflower, bringing out its natural nutty sweetness. I’ve found that squeezing out any excess moisture after ricing is the non-negotiable step for getting that perfect grain-like consistency.

• Prep Time: 10 minutes
• Cook Time: 10-12 minutes
• Total Time: 22 minutes
• Servings: 4 people
• Difficulty: Easy

Why You’ll Love This Cauliflower Rice Recipe

• Genuine Flavour: The combination of mild onion, aromatic garlic, and a touch of sea salt, all sautéed in good olive oil, gives the cauliflower a deeply savoury and slightly sweet taste. It complements other dishes without overpowering them.
• Ready in Under 25 Minutes: From chopping the cauliflower to serving, this dish comes together remarkably fast, making it ideal for those evenings when time is short.
• Flexible Recipe: This is a brilliant base recipe. You can stir in fresh herbs like coriander or parsley at the end, add a squeeze of lemon juice for brightness, or toss in some toasted pine nuts for crunch.
• Great for Meal Prep: It holds up well in the fridge for a few days, so it works wonderfully for preparing lunches or parts of dinners in advance. I often make a big batch on Sunday to use throughout the week.
• Family Tested: My family, who were initially sceptical, now ask for this instead of regular rice with curries. They love how light it feels, and it always gets compliments when we have guests.

Cauliflower Rice Recipe

⏱️ 15 min prep  •  🍳 12 min cook  •  👥 4 servings

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Ingredients You’ll Need

The beauty of this recipe is in its simplicity and the quality of the ingredients. A fresh, firm head of cauliflower is key. When I’m at the market, I always look for one that feels heavy for its size with tight, creamy-white florets. For the olive oil, I recommend using a good quality extra virgin olive oil, as its flavour really comes through.

• 1 large head of cauliflower (approx. 1kg)
• 1 tbsp extra virgin olive oil
• 1 small onion (about 80g), finely diced
• 2 cloves garlic, minced
• ½ tsp fine sea salt, or to taste
• ¼ tsp black pepper, freshly ground
• 2 tbsp fresh flat-leaf parsley or coriander, chopped (optional, for garnish)

Sara’s Tip: Don’t discard the cauliflower stalk! It’s perfectly edible and full of flavour. Just trim off the tough outer layer, chop it finely, and process it along with the florets. It ensures no waste and adds to the final yield.

How to Make This Cauliflower Rice Recipe

The process is straightforward. The most important part is getting the cauliflower to the right “rice” consistency and ensuring it’s dry before it hits the pan. This prevents it from steaming and becoming mushy.

1. Prepare the Cauliflower: Wash and thoroughly dry the head of cauliflower. Remove the outer leaves and the tough bottom part of the stem. Chop the cauliflower, including the tender parts of the stalk, into small, manageable florets.
2. ‘Rice’ the Cauliflower: Working in two or three batches to avoid overcrowding, place the florets into a food processor. Pulse in short bursts (about 5-7 times) until the cauliflower is broken down into small, rice-sized pieces. Be careful not to over-process, or you’ll end up with a paste. If you don’t have a food processor, you can use the coarse side of a box grater.
3. Remove Excess Moisture: This is a crucial step! Tip the riced cauliflower onto a clean tea towel or several layers of kitchen paper. Gather up the sides and squeeze gently to remove as much excess water as you can. You’ll be surprised how much comes out.
4. Sauté the Aromatics: Place a large, non-stick frying pan or skillet over a medium heat. Add the olive oil. Once it’s shimmering, add the finely diced onion and cook for 3-4 minutes until it has softened and become translucent.
5. Add the Garlic: Add the minced garlic to the pan and cook for another minute until fragrant. Be careful not to let it brown, as it can become bitter.
6. Cook the Cauliflower Rice: Add the dried cauliflower rice to the pan, along with the salt and pepper. Stir everything together to combine. Spread the cauliflower out in an even layer.
7. Let it Toast: Cook for 5-7 minutes, stirring only occasionally. What works best for me is letting it sit undisturbed for a minute or two at a time. This allows it to catch a little colour and develop a lovely nutty, toasted flavour.
8. Final Touches and Serving: Once the cauliflower is tender but still has a slight bite, remove it from the heat. Stir through the chopped fresh parsley or coriander, if using. Taste and adjust the seasoning if needed, then serve immediately.

Tips From My Kitchen

• Temperature Control: Keep the pan on a steady medium heat. If it’s too high, the garlic will burn before the cauliflower cooks. If it’s too low, the cauliflower will steam in its own moisture and become soft.
• The Secret Step: Don’t skip drying the riced cauliflower. I learned that this single step is the difference between fluffy, distinct grains and a watery, mushy mess. It makes all the difference to the final texture.
• Make-Ahead: You can ‘rice’ the cauliflower up to 2 days in advance. Store it in an airtight container in the fridge with a piece of kitchen paper on top to absorb any moisture.
• Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over a medium-low heat or in the microwave.

Equipment You’ll Need

• Food processor (or a box grater)
• Large non-stick frying pan or skillet
• Sharp knife and cutting board
• Clean tea towel or kitchen paper
• Wooden spoon or spatula

Common Mistakes to Avoid

• Overcrowding the pan: If you add too much cauliflower rice to the pan at once, it will steam instead of fry. This results in a soggy texture. If your pan isn’t large enough, it’s better to cook the rice in two batches.
• Wrong temperature: A consistent medium heat is your friend here. Too low and the moisture won’t evaporate; too high and the small pieces will burn before they are cooked through.
• Skipping the rest time: When cooking, allowing the cauliflower to sit in the pan without constant stirring is key. This “rest time” on the hot surface helps moisture evaporate and allows the cauliflower to get those delicious little toasted, golden-brown spots. For more on cooking techniques, The Food Lab often has excellent scientific explanations.

Delicious Variations to Try

This basic recipe is a fantastic starting point for customisation. Here are a few of our family’s favourite twists:

• Spicy Version: Add ¼ to ½ teaspoon of red chilli flakes along with the garlic for a gentle, warming heat.
• Vegan Option: This recipe is naturally vegan! Just ensure you use olive oil or another plant-based oil. For a richer flavour, you could use a vegan butter alternative.
• Mediterranean Style: Stir in some chopped sun-dried tomatoes, black olives, and fresh basil at the end of cooking. A sprinkle of feta cheese just before serving is also wonderful.
• Add-ins for Texture: For extra crunch and nutrients, try adding toasted almonds, pumpkin seeds, or even some frozen peas during the last couple of minutes of cooking.

What to Serve With This Cauliflower Rice Recipe

This versatile side dish pairs well with so many main courses. Its neutral yet savoury flavour profile makes it a brilliant accompaniment.

• With a Rich Curry: It’s a lighter alternative to traditional rice and does a fantastic job of soaking up flavourful sauces from a chicken or lentil curry.
• Alongside Grilled Protein: It’s a wonderful partner for simple, healthy main dishes. Try it with our Lemon Garlic Chicken or a piece of grilled salmon.
• As a Base for Bowls: Use it as the foundation for a nutritious bowl. Top it with roasted vegetables, a protein source like chickpeas or grilled chicken, and a drizzle of your favourite dressing. It works particularly well in recipes like these Sticky Chicken Rice Bowls, just swap out the regular rice.
• Drink Pairing: A crisp, dry white wine like a Sauvignon Blanc complements the light, fresh flavours of the dish beautifully.

Frequently Asked Questions

Cauliflower Rice Recipe

A simple, healthy, and low-carb alternative to traditional rice. This light and fluffy side dish is created by sautéing finely pulsed cauliflower with aromatic onion and garlic.

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Prep Time 15 minutes mins

Cook Time 12 minutes mins

Total Time 27 minutes mins

Servings: 4 servings

Course: Side Dish

Cuisine: American

Calories: 105

Ingredients Method Notes

Ingredients

  

• 1 large head of cauliflower approx. 1kg
• 1 tbsp extra virgin olive oil
• 1 small onion about 80g, finely diced
• 2 cloves garlic minced
• ½ tsp fine sea salt or to taste
• ¼ tsp black pepper freshly ground
• 2 tbsp fresh flat-leaf parsley or coriander chopped (optional, for garnish)

Method

 

1. Prepare the Cauliflower: Wash and thoroughly dry the head of cauliflower. Remove the outer leaves and the tough bottom part of the stem. Chop the cauliflower, including the tender parts of the stalk, into small, manageable florets.
2. 'Rice' the Cauliflower: Working in two or three batches to avoid overcrowding, place the florets into a food processor. Pulse in short bursts (about 5-7 times) until the cauliflower is broken down into small, rice-sized pieces. Be careful not to over-process, or you'll end up with a paste. If you don't have a food processor, you can use the coarse side of a box grater.
3. Remove Excess Moisture: This is a crucial step! Tip the riced cauliflower onto a clean tea towel or several layers of kitchen paper. Gather up the sides and squeeze gently to remove as much excess water as you can. You'll be surprised how much comes out.
4. Sauté the Aromatics: Place a large, non-stick frying pan or skillet over a medium heat. Add the olive oil. Once it's shimmering, add the finely diced onion and cook for 3-4 minutes until it has softened and become translucent.
5. Add the Garlic: Add the minced garlic to the pan and cook for another minute until fragrant. Be careful not to let it brown, as it can become bitter.
6. Cook the Cauliflower Rice: Add the dried cauliflower rice to the pan, along with the salt and pepper. Stir everything together to combine. Spread the cauliflower out in an even layer.
7. Let it Toast: Cook for 5-7 minutes, stirring only occasionally. What works best for me is letting it sit undisturbed for a minute or two at a time. This allows it to catch a little colour and develop a lovely nutty, toasted flavour.
8. Final Touches and Serving: Once the cauliflower is tender but still has a slight bite, remove it from the heat. Stir through the chopped fresh parsley or coriander, if using. Taste and adjust the seasoning if needed, then serve immediately.

Notes

Store leftovers in an airtight container in the refrigerator for up to 3 days. Pairs perfectly with curries, stir-fries, or grilled proteins.

I really hope you give this Cauliflower Rice Recipe a try. It’s a staple in my kitchen for a reason, and it proves that simple, healthy food can be incredibly satisfying. Once you’ve tried it, I’d love to hear how it turned out for you. Please leave a comment below and let me know what you served it with!
Happy cooking,
Sara Gomez