How to Make Cauliflower Rice Four Ways

We’re not exaggerating when we tell you that learning how to make cauliflower rice might actually change your life. This healthy food hack is prepped in a matter of minutes, and is so delicious it won’t leave you lusting after the food it’s meant to replace. Not that there’s anything wrong with rice, but more cruciferous vegetables is always a good thing (here’s why)

Already a cauliflower rice veteran? Spice things up with a bold flavor combo inspired by the following recipes from Our Body Book and our girl, McKel Hill of Nutrition Stripped… 

Cauliflower is no longer the boring vegetable you steam and then douse with butter. It can transform classic favorites like pizza, mashed potatoes, bread, muffins, and rice into a more nutrient dense version that tends to be lower in calories.

Cauliflower rice is one of the “trends” of the season offering a low carbohydrate version to white rice and can be used in the same way from Mexican flavor, for stir-fry, to use as a base of a “bowl” meal or enjoy as a side dish. The added bonus is you can enjoy this cauliflower rice raw, lightly steamed, or sautéed (my favorite). Master the template for making Cauliflower Rice and then skies the limit with the variations you can make with this…



1 head organic cauliflower, chopped
1 tablespoon organic coconut oil
½ cup sweet onion, diced
1 teaspoon sea salt
1 teaspoon black pepper
Additional seasonings as desired (ex. seasoning mixes)


Raw Version:

Simply add chopped cauliflower into a food processor and pulse into tiny, fine cauliflower pieces. This should look like “rice”. Stir in remaining ingredients and serve.

Cooked Version:

Add chopped cauliflower into a food processor and pulse into tiny, fine cauliflower pieces. This should look like “rice”.

In a sauté pan with 2 tablespoons of coconut oil, lightly cook the cauliflower and onion until they’re softened to your desired texture (about 5-7 minutes). Stir in remaining ingredients while the cauliflower is still in the pan. 


Spanish Cauliflower Rice: add red pepper flakes + 1/4 cup of your favorite salsa + diced tomatoes + jalapenos + fresh cilantro

Curry Cauliflower Rice: add curry powder seasoning + fresh grated ginger + red chilies +  lime juice

Italian Cauliflower Rice: add dried oregano + fresh basil + diced sundried tomatoes + diced red onion

Cheezy Cauliflower Rice: add 1 or 2 Tbsp. nutritional yeast + enough almond milk to create a “sauce” + dash of cayenne

Explore Our Body Book for loads of other healthy recipes and lifestyle inspiration!

From our friends


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    Silicone Wristband | 12.21.2017 | Reply
  2. I just stumbled upon this concept THIS WEEK at the grocery store… I was looking at a bag of cauliflower rice and thought, I have a food processor which will make this in a few minutes! I turned around and grabbed a whole cauliflower (they were literally behind me). I tried a recipe that was on the back of the package I was just looking at; steamed cauliflower rice, organic cheese, and organic sour cream (not dairy free). Oh my god, it was the ultimate comfort food, but much better than a heavy potato. I look forward to trying some other recipes.

    Lisa Rae | 02.22.2018 | Reply

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