Cauliflower Rice

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Clock Icon for Prep Time 5 min prep
Person Icon for Serving Size 3 servings
Cauliflower rice or couscous is extremely easy to make and so delicious. A great way to replace a simple carb like white rice with the nutritious cruciferous vegetable, cauliflower. It might seem like one...


    1 head cauliflower (Any size)

    1 Tablespoon olive oil

    pinch salt

Nutrition Facts


84 cals


5 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g


9 g


3 g


4 g


3 g


103 mg


  1. Break the cauliflower into large pieces and cut the tough inner core out of each until you have nice florets.
  2. Transfer the cauliflower to a food processor, do not fill it all the way to the top. You may need to make it in two or more batches.
  3. Pulse the cauliflower in short pulses until it has the consistency of couscous.
  4. Pull out any pieces that were not processed, and re-process them to get them to the right consistency.
  5. Heat the olive oil in a large sautee pan add the cauliflower and salt, cover and cook for 5-10 minutes checking regularly and until it reaches the desired tenderness.

Chef Tips

Cauliflower rice can also be served raw tossed in with salads or chilled sides.

The amount of servings will vary with the size of the cauliflower.

For yellow cauliflower rice, add 1/2 teaspoon of turmeric to the pan along with the salt and cauliflower in step 5.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

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