Ingredients Healthy Vegetable Recipes Healthy Cauliflower Recipes Healthy Cauliflower Rice Recipes Cauliflower Rice 5.0 (1) Add your rating & review Learn how to make cauliflower rice with this quick recipe. The two easiest ways to make riced cauliflower are with a food processor and with a grater. Here, the cauliflower rice is made into an herbed pilaf that can be served alongside any protein. By Hilary Meyer Hilary Meyer Hilary Meyer is a freelance recipe developer, tester and content creator. After graduating from culinary school, she started working as a freelancer in the EatingWell Test Kitchen in 2006, developing and testing recipes. EatingWell's Editorial Guidelines Updated on March 28, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Photo: EatingWell Active Time: 10 mins Total Time: 10 mins Servings: 4 servings Nutrition Profile: Sesame-Free Diabetes-Appropriate Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts Nutrition Notes Is Cauliflower Rice Healthy? Yes, cauliflower rice is healthy because cauliflower is good for you. The cruciferous vegetable contains essential nutrients, including vitamin C and vitamin K. Cauliflower rice can also be a low-carb swap for white rice or brown rice. A 1/2-cup serving of this cauliflower rice recipe contains 3 grams of carbohydrates, whereas a ½-cup serving of cooked long-grain brown rice contains 26 grams of carbohydrates. Tips from the Test Kitchen How to Cut Cauliflower for Rice Before you can turn your cauliflower into rice, you have to break the cauliflower into large pieces. Here’s how: Cut the head of cauliflower in half, down the middle.Cut a "V" into the core where it meets the head.The cuts will separate the core from the head. Do this to each half.Cut the halves into quarters.Cut the quarters into eighths to break them down into manageable pieces (bigger pieces are good for grating; smaller pieces are good for the food processor). Alison Miksch How to Make Cauliflower Rice in a Food Processor Add the cauliflower florets to the food processor bowl, making sure it's not packed.Press the "pulse" button on the food processor to break down the pieces further.Continue to pulse the cauliflower until it's chopped into a size you like. Alison Miksch How to Make Cauliflower Rice with a Grater Just like grating cheese, slide the florets up and down the box grater. This leaves you with perfect rice-size pieces but will take a little bit longer than busting out your food processor. Alison Miksch Frequently Asked Questions What Recipes Can I Use Cauliflower Rice In? Cauliflower rice is a versatile ingredient, and it can be used in quick side dishes like our Cauliflower Rice Pilaf. You can also substitute cauliflower rice in place of white or brown rice in recipes like Cauliflower Chicken Fried "Rice", Black Bean-Cauliflower “Rice” Bowl and Cauliflower Rice–Stuffed Peppers. Additional reporting by Charlotte Fisher Ingredients 4 cups cauliflower florets 1/4 cup extra-virgin olive oil 1/2 teaspoon salt 1 cup chopped herbs, such as chives, parsley, cilantro and/or basil Directions Pulse cauliflower in a food processor until chopped into rice-size pieces. Alison Miksch Heat oil in a large skillet over medium-high heat. Add the cauliflower and salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Remove from heat and stir in herbs. Alison Miksch EatingWell.com, December 2023 Rate It Print Nutrition Facts (per serving) 135 Calories 14g Fat 3g Carbs 1g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1/2 cup Calories 135 % Daily Value * Total Carbohydrate 3g 1% Dietary Fiber 1g 4% Total Sugars 1g Protein 1g 3% Total Fat 14g 18% Saturated Fat 2g 10% Cholesterol 0mg 0% Vitamin A 28µg Vitamin C 28mg 31% Vitamin D 0µg Vitamin E 2mg 14% Folate 38µg Vitamin K 60µg Sodium 281mg 12% Calcium 31mg 2% Iron 1mg 4% Magnesium 15mg 4% Potassium 191mg 4% Zinc 0mg 2% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved