This easy and simple sautéed cauliflower rice recipe is a delicious gluten free and healthy low carb vegetarian substitution for regular rice.
Use regular white cauliflower or green Romanesco cauliflower to make simple stovetop sautéed cauliflower rice.
This Cauliflower rice recipe is vegetarian, vegan, low carb, whole30, gluten free, keto, paleo and just plain delicious. Cauliflower rice is also a versatile and healthy side dish.
How To Cook / Saute Cauliflower Rice
The same methods apply in this cauliflower rice recipe for cooking fresh cauliflower or frozen cauliflower rice.
Frozen cauliflower rice does not need to be defrosted before cooking. Add it straight to the pan frozen.
Use a large shallow skillet to cook the cauliflower rice. This increases the likelihood of the cauliflower pieces caramelizing and not just steaming.
Bring a pan to medium high heat and add a touch of your favorite oil: coconut oil, olive oil, avocado oil, bacon grease, whatever...
Add the riced cauliflower to the pan and add salt and pepper.
Don't disturb the cauliflower rice as it's cooking. Check it with the tip of a spatula in one small area to see if it's browning.
If the riced cauliflower is browned then stir it. If it is not browned then turn up the heat and watch it.
Cauliflower rice takes approximately 6- 8 minutes to cook on one side. Then stir the riced cauliflower and cook another 6-8 minutes or until browned.
Total cooking time for cauliflower rice is 12-16 minutes.
Sautéed Cauliflower Rice Tips
Feeling tired? Cool - skip the step of cooking the onions and garlic. We all eat plain rice all the time with no onions and garlic.
Wanna add some more jazz to your cauliflower rice? Throw in your favorite fresh or dry herbs and spices.
Make cauliflower rice cheesy with a little bit of melty cheese like colby jack or even something that doesn't melt as well like Parmesan cheese.
Pro tip - don't over pulse the cauliflower or you will end up with mushy cauliflower rice.
When Is Cauliflower Rice Done Cooking?
Cauliflower rice is done cooking whenever it's cooked to your desired consistency.
Don't disturb or stir it too much as the cauliflower is cooking, because it will not have the opportunity to sear and will steam instead.
If the cauliflower rice is not caramelizing then turn up the heat, but watch it carefully so it doesn't burn.
Having said that, steamed cauliflower tastes good too. This cauliflower rice recipe is trying to help you sear the cauliflower rice is all.
Use Packaged Frozen Riced Cauliflower If Short On Time
Feeling really tired? Buy a bag of frozen cauliflower rice from the frozen food section at the grocery store.
Frozen cauliflower rice costs more money and you get less of it, but it helps get dinner on the table even faster.
Cook packaged frozen cauliflower rice from frozen and do not defrost it first. Follow the rest of the cauliflower rice recipe instructions below.
Simple Sautéed Cauliflower Rice FAQS
Yup! Don't defrost the frozen cauliflower before cooking it. Add it to the medium high pan completely frozen and add a little olive oil, salt, and pepper. Follow this recipe and the cooking tips for making cauliflower rice and you will be golden.
Yup! Cauliflower rice is an excellent low carb and keto solution for regular rice. Having said that, it get's soggy faster if you are putting it with a sauce, so keep that in mind.
Yup! Cauliflower rice has a lot less calories than regular rice, so it's a great substitution if counting calories or trying to drop some weight. But, if the substitution leaves you starving (and possibly eating more anyway), then mix sautéed cauliflower rice with regular rice in a half and half combination.
Things In My Kitchen:
- Food processor for pulsing the cauliflower lightly. This is a good & affordable 8 cup food processor that a few of my clients have. Good value for the cash.
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Simple Sautéed Cauliflower Rice
EatSimpleFood.com
Romanesco cauliflower is pictured above but any variety of cauliflower will work for this cauliflower rice recipe. Cooked Cauliflower rice is a low carb healthy vegetarian substitution for rice and is a light side dish.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 4
- Category: Side Dish
- Method: Stovetop
- Cuisine: International
- Diet: Gluten Free
Ingredients
- 2 Tbsp olive oil
- ⅔ cup onion, diced (optional)
- 2 teaspoon garlic, minced (optional)
- 1 large head cauliflower, chunked
- ½ teaspoon salt
- pinch black pepper
- crushed red pepper flakes - optional for spice
- Parmesan Cheese - optional as garnish
Instructions
- Remove leaves from cauliflower and cut up into large chunks (some of the stem is fine).
- Place in food processor (do this in batches if necessary - don't overfill the food processor) and lightly pulse until broken down into rice size pieces. Better to have it a little chunky than soggy. If it's too pulsed it will be soggy and it won't brown.
- Bring a large pan to medium high heat and enough oil to lightly coat the bottom of the pan.
- When hot, add onions. Cook ~ 3-4 minutes, stirring occasionally, until onions are translucent.
- Add garlic and cook ~ 1 minute or until fragrant. Add more oil if pan is dry.
- Remove onions and garlic from pan.
- Add cauliflower, salt, and pepper and cook uncovered ` 6-8 minutes without disturbing. Add a touch of oil if it's starting to dry out. Adjust heat accordingly - look for a brownish crust before stirring.
- Stir and cook an additional 6-8 minutes uncovered or until desired tenderness. Mix in cooked onions and garlic.
- Add salt and crushed red pepper to taste. Garnish with parmesan cheese if desired.
Notes
- Don't over-pulse the cauliflower, if you pulse it to much you will end up with a soggy rice. Leave it a wee bit chunky, this helps the cauliflower rice to brown and caramelize.
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If you like this Cauliflower rice recipe you may also like some of these similar vegetables (all from the same family - Brassicaceae or Mustard Family):
Serving Suggestion
Serve this Simple Cauliflower Rice side dish with one a complementary recipe like:
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