How to Make Grain-Free Cauliflower Rice

How to Make Grain-Free Cauliflower Rice

One of the best things that happened this year was releasing my very first cookbook, The Seasonal Comfort Food Cookbook.  Thank you so much to everyone for all your support and encouragement along the way. It’s been incredibly exciting to share these recipes with you and hear from so many of you who have been cooking from the book!

My favorite part of the book is the first collection of recipes dedicated entirely to variations of cauliflower rice. I’ve been making so much of this at home lately that I finally decided it was time to share it with you on the blog.

Grain-free cauliflower rice is made by shredding cauliflower (yep, that white cruciferous vegetable!) into tiny rice-like pieces, then sauteing it to soften the texture. Can you believe that it doesn’t contain any actual rice?!

It’s the perfect grain-free, gluten-free, vegetarian/vegan, and paleo/primal side dish for any healthy meal. So let’s jump right in to this tutorial to see how easy it is to make!

First things first we start with this guy. Be sure to use fresh cauliflower and look for cauliflower that is bright white, without any wet or brown spots. 

How to Make Grain-Free Cauliflower Rice

How to Make Grain-Free Cauliflower Rice

The next step is to make sure you have the right equipment. When making cauliflower rice, you have two options:

1. Use a food processor. I have a Cuisinart 7-cup food processor that I love and the bowl is big enough that I’m able to process a full head of cauliflower at once.  (If you have a smaller food processor, you can prepare the cauliflower rice in batches if needed.) Any food processor will work as long as it comes with a shredding blade (featured above), which is pretty standard for food processors across the board.

2. Your other option is a standard stainless steel grater, or cheese grater. This allows you to process the cauliflower by hand, but it requires a little more elbow grease and results in a coarser texture.

  How to Make Grain-Free Cauliflower Rice

After you process the cauliflower, you’ll wind up with raw, grated cauliflower that looks something like what is pictured above. One medium head of cauliflower will generally yield 6 cups of cauliflower rice. 

How to Make Grain-Free Cauliflower Rice

How to Make Grain-Free Cauliflower Rice

Cauliflower rice can be eaten raw, but I much prefer the flavor and texture when it’s cooked. There are a variety of ways to prepare it and the basic instructions are listed below. If you are interested in more cauliflower rice recipes, be sure to check out The Seasonal Comfort Food Cookbook! :)

The Seasonal Comfort Food Cookbook

Prep time
Cook time
Total time
Serves: 4
  • 1 medium head of cauliflower
  • 1 tablespoon coconut oil
  • 2 garlic cloves, minced
  • Sea salt and freshly-ground black pepper to taste
  1. Attach the shredding blade to your food processor and shred cauliflower. Or, use a cheese grater to shred the cauliflower by hand into a rice-like texture.
  2. Add the coconut oil to a medium pan over medium heat.
  3. Add the garlic and cauliflower rice.
  4. Sauté for 7 - 10 minutes, until cauliflower rice is tender.
  5. Add salt and pepper to taste and serve hot.

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  1. WendyJ says

    If you were adding this to soup would you still saute it first, or just add it raw near the end of the cooking time?

  2. Katie says

    I made this once, but I don’t think I cooked it long enough. It was okay, but I think I would enjoy the texture more if it was softer. I look forward to trying it again!

  3. Amy Wyn says

    Made cauli rice earlier this week for a pizza crust & boy did that come out delicious. Just this minute I am making cauli rice again to use as a fried rice with scallions, broccoli & then will add some sesame seeds, sunflower seeds & top it all off tonight with a couple over-easy eggs! Love my cauli rice & now that I read in this blog that the first section of your cookbook is devoted entirely to cauli rice recipes, I will have to buy it – or maybe put it on my Christmas wish-list. Thank you!

  4. Monica says

    I can’t wait to try this. I had dolmas made with cauliflower rice at a vegetarian restaurant in London that were way better than regular!

  5. says

    I’m so happy with this blog post. I had seen raw foodies make this rice, but I’m not really into raw cauliflower. So it’s great that it can be made into a warm dish. Cauliflower is on sale right now, so I already know what’s for dinner tomorrow! Thanks Sonneth!

  6. says

    Hi there! I made a version of this recipe the other day and posted it on my blog – giving you credit and linking back here of course. I wanted to thank you, we loved using cauliflower instead of rice. It’s a very tasty alternative. Have a wonderful New Year!

  7. ellen bay says

    I’ve used this method over and over, with friends who weren’t paleo, and they just loved it! I mix it with bone broth to cook it and it’s just delicious. They never guess that it’s cauliflower and you can add chopped meats, veggies, goat cheese and it lends itself well to all of them.

  8. Mandy says

    I made this for dinner last night and it was sooo good! Even after eating a large helping, my dad had no idea it wasn’t rice until I told him.

  9. Esther Barns says

    About how to make cauliflower rice. Can a child of nine months eat it and also can it be eating with strew or is straight away served.

    • Sonnet says

      Hi Esther, cauliflower rice is great with stew or served by itself. Regarding your question about feeding it to a nine month-old, I’m honestly not sure. I don’t know the exact age when babies are able to eat cauliflower and other vegetables so I would recommend checking with your doctor. Hope that helps! :)

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