How to Make Nutrient Dense Cauliflower Rice

How to Make Cauliflower Rice: raw and cooked versions with variations.

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. 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. 

CAULIFLOWER RICE 

INGREDIENTS

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)

DIRECTIONS

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.

Store in refrigerator in an airtight container.

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, coat with 2 Tbs. coconut oil and lightly cook the cauliflower with onion for about 5-7 minutes until softened to your desired texture (about 5-7 minutes).

Stir in remaining ingredients while in the pan.

Store in refrigerator in an airtight container.

Serve with anything you’d enjoy rice with!

How to Make Cauliflower Rice: raw and cooked versions with variations.

VARIATIONS

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

Curry Cauliflower Rice // add 1 Tbs. curry powder seasoning + fresh grated ginger + red chilies + fresh lime juice

Italian Cauliflower Rice // add 1 Tbs. dried oregano + fresh basil + diced sundried tomatoes + diced red onion

Cheezy Cauliflower Rice // 1-2 Tbs. nutritional yeast + almond milk to create a “sauce” + dash of cayenne

For a full list of recipe ideas and flavors, visit the original recipe post on the Nutrition Stripped Blog.


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Have you tried replacing cauliflower with your normal rice? What’s your favorite way to eat it? Tell us in the comments below.


McKel Hill, MS, RD, LDN is an internationally known Registered Dietitian Nutritionist and Founder of Nutrition Stripped. Nutrition Stripped is one of the top healthy living websites including whole food recipes, meal plans, cooking videos, nutrition advice, t-shirt line of wearable healthy inspirations, and an incredible community of millions of people who are inspired to live a healthier, happier, and more radiant life. McKel lives in Nashville, TN; yet she hosts retreats, and coaches and consults privately for individuals and high profile brands all over the world. The Nutrition Stripped Cookbook will be published in early 2016.

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