• Home
  • About
  • Contact
  • Work With Me
  • Subscribe
  • Privacy Policy
    • Disclosure
    • Disclaimer
    • Terms and Conditions

Easy Peasy Foodie

easy, delicious, stress-free, family food

  • Recipe Index
    • Popular Recipes
    • Easy Midweek Meal Ideas
    • Under 30 Minutes
    • Traybakes
    • Easy Entertaining
    • Breakfast & Brunch
    • Soups, Salads & Light Meals
    • Sandwiches & Burgers
    • Main Courses
    • Side Dishes
    • Sauces & Dips
    • Desserts, Puddings & Cakes
    • Vegetarian & Vegan
    • Roundups
  • Reviews
  • Blogging Tips
  • Meal Plans
  • Pancakes
Home » All Recipes » Side Dishes » Plain Cauliflower Rice

All Recipes Side Dishes

Plain Cauliflower Rice

94 shares
Jump to Recipe Jump to Video Print Recipe
Plain Cauliflower Rice - Pinnable image for Pinterest

Plain Cauliflower Rice is a recipe you NEED to have in your repertoire. This easy peasy side dish is packed full of goodness, yet low in carbs, calories and fat… and it takes less than 10 minutes to make! Perfect for when time is short, but you still want to eat well.

Plain Cauliflower Rice

 

Plain Cauliflower Rice

I LOVE cauliflower rice. It’s easily one of my favourite sides. I love it because it’s easy, quick, healthy… but above all because it is delicious!

I do however DISPAIR at so many of the cauliflower rice recipes I see online or in books… one quick look at those long and over-complicated recipes and I just KNOW the result will be soggy and bland… (not to mention half the nutrients disappearing into the cooking water!)

Not so with my recipe! I simply stir-fry the ‘riced’ cauliflower in a dry wok (or non-stick frying pan) for 2-3 minutes until it’s piping hot… and voilà! It’s done.

Better still stir-frying the cauliflower slightly concentrates the flavour and makes it a tiny bit sweeter and richer… in much the same way as roasting cauliflower does (and we all KNOW how delicious roasted cauliflower is!)

There’s no oil needed, as the cauliflower doesn’t stick to the wok… and because this method doesn’t involve boiling or steaming in water, there’s no risk of the cauliflower getting soggy or losing its nutrients to the cooking water.

Plain Cauliflower Rice in a wok

 

Why is cauliflower rice so good for you?

Cauliflower rice counts as one of your 5 a day and is packed full of goodness! It’s a source of antioxidants and choline (an essential nutrient we need for mood, memory and recall), rich in sulforaphane (which can reduce your risk of cancer), high in fibre and contains many nutrients, including vitamin C, vitamin K, Vitamin B6, folate, pantothenic acid, potassium, manganese, magnesium and phosphorus.

It’s very low in calories (only 25 calories per 100g!) as well as being low carb and low in fat… so perfect if you are looking to cut down, without missing out on flavour!

(Looking to reduce your calories? Then you might like my 20 Easy Dinners Under 400 Calories and my 20 Easy Dinners Under 500 Calories)

Plain Cauliflower Rice in a serving bowl

 

How to ‘rice’ a cauliflower

I have tried many methods of ‘ricing’ a cauliflower over the years… from putting it into a food processor, using a stick blender (don’t try that!) or cutting it up by hand… but the method that I have found to be the quickest and easiest is to simply grate the cauliflower on the large holes of a box grater. It’s quick and easy and you can just throw the grater into the dishwasher afterwards. Better still, you get the perfect texture!

If you prefer, you can use a food processor… but I find this method actually takes LONGER than grating it by hand (because you have to chop the cauliflower up first, then feed it slowly into the processor – plus it’s more faff to wash up!)… and if you are not careful it can cut the cauliflower up a bit too finely… so texturally it’s not really like rice any more.

Raw Cauliflower Rice on a chopping board with a box grater and some un-grated cauliflower

 

What to serve cauliflower rice with

You can serve cauliflower rice as a side dish alongside anything that you might usually have regular rice with. For example: curry, chilli, stew, casserole, Thai curry, stir fry… Though, I have to say, my favourite is Indian-style curry. Curry and cauliflower just go so well together!

Here are some examples of Easy Peasy Foodie recipes that would go brilliantly with cauliflower rice…

  • Easy Prawn Jalfrezi
  • Easy Chicken, Red Lentil and Coconut Curry
  • Easy Peasy Chilli Con Carne
  • Easy Lamb Tikka Masala

 

Overhead of Easy Prawn Jalfrezi in a bowl with cauliflower rice

Easy Prawn Jalfrezi with Plain Cauliflower Rice

 

Cauliflower rice variations to try

This recipe is for plain cauliflower rice, but cauliflower rice is just as adaptable as regular rice!

You could try:

  • Pilau Cauliflower Rice
  • Mexican Cauliflower Rice
  • Coconut Cauliflower Rice
  • Indian Spiced Cauliflower Rice
Pilau Cauliflower Rice

Pilau Cauliflower Rice

 

Can you reheat cauliflower rice?

Absolutely! If you have any leftover cauliflower rice, simply place it in a plastic lidded container and pop it into the fridge, where it will keep for up to 3 days.

Reheat the leftover cauliflower rice by stir-frying it in a wok (or non-stick frying pan)… exactly the same way as you cooked it the first time! (You can also reheat it in a microwave, if you prefer.)

 

Can you freeze cauliflower rice?

Yes, you can. simply place it in a plastic lidded container and pop it into the freezer, where it will keep for up to 3 months.

Defrost overnight in the fridge, then reheat as above.

Overhead shot of Plain Cauliflower Rice in a serving bowl

 

If you like this recipe…

…you might also like:

  • Easy Peasy Cauliflower Cheese
  • Cumin Roasted Cauliflower and Butternut Squash (Vegan)
  • Harissa Spiced Cauliflower Steaks with Herby Green Lentils (Vegan)
  • Spinach, Cauliflower, Quinoa and Chickpea Curry (Vegan)
  • Butternut Squash, Cauliflower and Red Lentil Dhal (Vegan)

 

Plain Cauliflower Rice
Print Pin
5 from 5 votes

Plain Cauliflower Rice

Plain Cauliflower Rice is a recipe you NEED to have in your repertoire. This easy peasy side dish is packed full of goodness, yet low in carbs, calories and fat… and it takes less than 10 minutes to make! Perfect for when time is short, but you still want to eat well.
Prevent your screen from going dark
Course Side, Side Dish
Cuisine American, British
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 4 people
Calories 25kcal
Author Eb Gargano

Ingredients

  • 1 medium cauliflower (roughly 400g / 14 oz)

Instructions

  • Grate the cauliflower on the large holes of a box grater (or use a food processor, if you prefer).
  • Place a wok (or large non-stick frying pan) over a medium-high heat for one minute.
  • Tip the cauliflower into the wok and stir-fry for 2 minutes or until the cauliflower is piping hot.
  • For extra flavour, stir less and allow the cauliflower to brown slightly – this will give your cauliflower rice a slightly richer, nuttier flavour, reminiscent of roasted cauliflower.

Video

Notes

  1. Suitable for freezing.
  2. Nutrition information is approximate and meant as a guideline only.

Nutrition Facts
Plain Cauliflower Rice
Amount Per Serving
Calories 25 Calories from Fat 3
% Daily Value*
Fat 0.3g0%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.1g
Monounsaturated Fat 0.1g
Sodium 30mg1%
Potassium 299mg9%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 2g2%
Protein 2g4%
Vitamin C 48mg58%
Calcium 22mg2%
Iron 1mg6%
* % Daily Values are based on a 2000 calorie diet
Tried this recipe?I'd love to hear about it! Leave a review in the comments below.

 

Pin Plain Cauliflower Rice for later

Plain Cauliflower Rice - Pinnable image for Pinterest

 

FREE 4 Week Easy Dinners Meal Plan

Have you got your hands on a copy of my meal plan yet? If not CLICK HERE to download a copy of my FREE 4 Week Easy Dinners Meal Plan today!

 

Don’t want to miss a thing?

Follow me on Twitter, Facebook and Instagram. Or why not subscribe to my blog and get delicious, stress free recipes straight to your inbox every week?

 

Linkies

I am linking this up to Cook Blog Share.

94 shares


12 Comments

GET FREE MEAL PLANS!

Get my 4 Week Easy Dinners Meal Plan plus ready-made shopping lists...

« Easy Prawn Jalfrezi
60+ Easy Family Dinner Recipes »

Comments

  1. Corina Blum says

    24th June 2021 at 9:33 am

    It really does sound like a super healthy way to make cauliflower rice! I will have to try it.

    Reply
    • Eb Gargano says

      24th June 2021 at 10:34 am

      Aw, thanks Corina! It’s super easy and super tasty too 😀

      Reply
  2. Kat (Kat's Veg Kitchen) says

    25th June 2021 at 2:31 pm

    Such a fab option for healthy meals!

    Reply
    • Eb Gargano says

      28th June 2021 at 10:41 am

      Aw, thanks Kat!

      Reply
  3. Cat | Curly's Cooking says

    27th June 2021 at 9:43 pm

    A great and healthier alternative to normal rice.

    Reply
    • Eb Gargano says

      28th June 2021 at 10:55 am

      Thanks Cat – it really is! 😀

      Reply
  4. Jo Keohane says

    29th June 2021 at 8:59 am

    I love cauliflower rice and this super simple version is right up my street….thanks so much for posting!

    Reply
    • Eb Gargano says

      29th June 2021 at 10:35 am

      Aw, thanks Jo! Glad you like it 😀

      Reply
  5. Gabriel Inpool says

    15th July 2021 at 10:27 am

    I got a head of cauliflower and needed to use it. Tried some of the store frozen brands and really liked it.
    Easy to do and freeze for later.

    Reply
    • Eb Gargano says

      16th July 2021 at 9:57 am

      Glad you liked it! Eb 🙂

      Reply
  6. erin says

    30th November 2021 at 3:28 pm

    If youre going to freeze it, do you cook it first? Or grate and freeze fresh, then thaw and cook?

    Reply
    • Eb Gargano says

      1st December 2021 at 9:35 am

      You can do either, but for best results, I recommend you freeze it after cooking.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Connect with Me

  • E-mail
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

About Me

Eb Gargano Headshot

Hi and welcome to Easy Peasy Foodie! I’m Eb – a professional blogger, busy mum and passionate foodie and it is my mission in life to make cooking EASIER and MORE DELICIOUS! READ MORE

Find a Recipe

Get my 4 Week Easy Dinners Meal Plan!

COPYRIGHT © 2023 EASY PEASY FOODIE · DIVINE THEME BY RESTORED 316 · BUILT ON THE GENESIS FRAMEWORK · POWERED BY WORDPRESS
94 shares