10+ Cauliflower Rice Recipes to Spice Up Your Healthy Meals

Cauliflower rice is such an easy, healthy swap for regular rice. You just grate or pulse cauliflower until it’s in tiny, rice-like bits that cook up super fast.

It’s a sneaky way to add more veggies to your meals with almost no extra effort.

You can flavor cauliflower rice in so many ways—it plays well with almost any cuisine. Maybe you want a quick side, or maybe something a little fancier as a base for dinner. Either way, it’s worth a try.

Ingredients

• 1 medium head of cauliflower

Cooking Instructions

1. Wash and dry the cauliflower.
2. Remove the leaves and core.
3. Cut into chunks and pulse in a food processor until it looks like rice.
4. Cook using your preferred recipe or method.

1) Classic Garlic and Herb Cauliflower Rice

This garlic and herb cauliflower rice comes together fast and tastes fresh. You don’t need a ton of ingredients, either.

The garlic and herbs really wake up the mild cauliflower. Just pulse the cauliflower, then cook it with garlic, olive oil, and whatever herbs you’re into.

This one goes with almost anything. It’s a solid way to eat more veggies, honestly.

Ingredients

• 1 head fresh cauliflower
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning or mixed herbs
• Salt and pepper to taste

Cooking Instructions

1. Cut cauliflower into florets and pulse in a food processor until it looks like rice.
2. Heat olive oil in a pan over medium heat (about 350°F / 175°C).
3. Add garlic and cook until fragrant, about 1 minute.
4. Stir in cauliflower rice and herbs. Cook for 5-7 minutes, stirring often.
5. Season with salt and pepper before serving.

2) Mediterranean Cauliflower Rice with Lemon and Parsley

This Mediterranean cauliflower rice is bright and super simple. The lemon and parsley keep things light, and toasted almonds bring in a little crunch.

Garlic plus a pinch of red pepper flakes give it just enough kick. You can throw this together as a side or even eat it solo.

It’s quick, which is always a win.

Ingredients

• 1 medium head of cauliflower, grated or chopped into rice-sized pieces
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 cup toasted almonds, chopped
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• Pinch of red pepper flakes
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and sauté for 1 minute until fragrant.
3. Add the cauliflower rice and cook for 5-7 minutes, stirring occasionally.
4. Stir in lemon juice, parsley, red pepper flakes, almonds, salt, and pepper.
5. Cook for another 2 minutes, then serve warm.

For a full recipe example, check this Mediterranean cauliflower rice.

3) Cauliflower Fried Rice with Mixed Vegetables and Sesame Oil

Cauliflower fried rice is lighter than the classic, but still satisfying. You use riced cauliflower and toss in mixed veggies like carrots, peas, and corn.

Garlic and green onions bring in flavor, and sesame oil gives it that nutty finish. If you want more protein, scramble some eggs in the pan. This one works as a main or a side, and it’s fast.

You can find a good version of this recipe with more details at Iowa Girl Eats.

Ingredients

• 1 head cauliflower, grated or riced
• 1 cup frozen mixed vegetables
• 2 green onions, sliced
• 2 cloves garlic, minced
• 2 eggs, lightly beaten
• 2 tablespoons sesame oil
• 1-2 tablespoons gluten-free tamari or soy sauce

Cooking Instructions

1. Heat 1 tablespoon sesame oil in a pan over medium-high heat.
2. Add garlic and green onions; cook until fragrant, about 1 minute.
3. Add mixed vegetables and cook for 2-3 minutes.
4. Push veggies aside, pour in eggs, scramble until cooked.
5. Stir in cauliflower rice and tamari sauce.
6. Cook, stirring often, for 5-7 minutes until cauliflower is tender.
7. Drizzle remaining sesame oil, mix well, then serve warm.

4) Easy Cauliflower Rice with Green Onion and Garlic

This is about as easy as it gets. Sauté garlic and green onion for a quick flavor boost, then toss in your cauliflower rice.

You don’t need fancy stuff—just cauliflower, garlic, green onions, and a splash of oil. It cooks up in minutes.

The garlic and onion really bring out the cauliflower’s natural taste. I find myself making this on repeat.

Ingredients

• 1 medium head of cauliflower, riced
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 3 green onions, chopped
• Salt and pepper to taste

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat (about 350°F / 175°C).
2. Add garlic and green onions, cook for 2-3 minutes until fragrant.
3. Add cauliflower rice and stir well.
4. Cook for 5-7 minutes, stirring occasionally, until tender.
5. Season with salt and pepper. Serve warm.

5) Roasted Cauliflower Rice with Olive Oil and Sea Salt

Roasting cauliflower rice gives it a nutty, crisp edge that’s hard to beat. Toss it with olive oil and sea salt, nothing fancy.

Spread it on a baking sheet and roast at 400°F (200°C) for about 20-25 minutes. Stir halfway through so it cooks evenly.

Try adding garlic powder or herbs if you want to mix it up. This makes a great side or a base for bowls.

Ingredients

• 1 bag of frozen or fresh cauliflower rice
• 1 tablespoon olive oil
• 1/2 teaspoon sea salt

Cooking Instructions

1. Preheat oven to 400°F (200°C).
2. Toss cauliflower rice with olive oil and sea salt.
3. Spread evenly on a baking sheet.
4. Roast for 20-25 minutes, stirring once halfway through.
5. Serve warm.

For a detailed guide, see roasted cauliflower rice with olive oil and sea salt.

6) Cauliflower Rice Stir-Fry with Tamari Sauce

Cauliflower rice stir-fry with tamari sauce is a fast, flavorful meal. Tamari brings a deep, savory note that pairs well with the cauliflower.

Start with garlic and your favorite veggies in a hot pan. Add the riced cauliflower, pour in tamari and a splash of water to keep it from drying out.

Stir it all on medium heat until it’s warmed through. You can toss in tofu, chicken, or eggs if you want more protein.

Ingredients

• 4 cups riced cauliflower
• 1 cup mixed vegetables (carrots, peas, corn, etc.)
• 2 cloves garlic, minced
• ¼ cup tamari sauce
• ¼ cup water
• 1 tablespoon oil (sesame or vegetable)

Cooking Instructions

1. Heat oil in a large skillet over medium heat.
2. Add garlic and sauté for 1–2 minutes until fragrant.
3. Add mixed vegetables and cook for 3–4 minutes.
4. Stir in cauliflower rice, tamari sauce, and water.
5. Cook and stir for another 5–7 minutes until cauliflower is tender.

7) 15-Minute Cauliflower Fried Rice with Eggs and Tofu

Need something fast? This cauliflower fried rice with eggs and tofu comes together in about 15 minutes.

You use riced cauliflower, carrots, onions, and garlic. Eggs add protein, and tofu gives it a crisp bite.

Sesame oil ties it all together with a nutty kick. This is my go-to for busy nights.

Ingredients

• 1 small head of cauliflower, riced
• 2 carrots, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 eggs, beaten
• 7 oz (200 g) firm tofu, pressed and cubed
• 1-2 tablespoons sesame oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat oven to 400°F (200°C). Bake tofu cubes until crispy, about 20 minutes.
2. Heat sesame oil in a large pan. Sauté onions, carrots, and garlic until soft.
3. Add cauliflower rice and cook for 5 minutes.
4. Push veggies to the side, scramble the eggs in the pan.
5. Mix eggs and tofu with cauliflower mixture. Season with salt and pepper.
6. Serve warm.

For a detailed recipe, you can check this 15-minute cauliflower fried rice.

8) Cauliflower Rice Pilaf with Toasted Almonds

This cauliflower rice pilaf is quick, easy, and surprisingly tasty. Toasted almonds add crunch, and golden raisins bring a little sweetness.

Butter and warm spices give it a cozy vibe. Fresh mint or parsley at the end brightens it up.

The whole thing comes together in about 15 minutes. Not bad for a light, flavorful side.

Ingredients

• 1 head cauliflower, grated or riced
• 1/4 cup sliced almonds
• 1/4 cup golden raisins
• 2 tbsp butter
• 1/2 tsp ground cumin
• 1/2 tsp ground cinnamon
• Salt and pepper to taste
• Fresh parsley or mint for garnish

Cooking Instructions

1. Heat butter in a pan over medium heat.
2. Add almonds and toast until golden, about 3 minutes.
3. Stir in cumin and cinnamon, cooking for 30 seconds.
4. Add cauliflower rice, raisins, salt, and pepper. Cook, stirring, for 8–10 minutes until tender.
5. Garnish with fresh herbs before serving.

9) Light and Fluffy Cauliflower Rice Basics

If you want light, fluffy cauliflower rice, you gotta start with fresh cauliflower. Cut it into manageable chunks.

Toss those pieces in a food processor and pulse until you see tiny, rice-like grains. Go slow—if you overdo it, you’ll end up with mush, and nobody wants that.

Aim for a texture that’s close to regular rice. It’s surprisingly easy to go too far, so check as you go.

When you cook it, keep things quick. A hot skillet works best.

Cook for about 5 to 7 minutes, stirring a bunch so it doesn’t stick or get soggy. I always add a splash of oil or a pat of butter.

That bit of fat keeps the grains separate and adds flavor. Salt and pepper? Always.

You could steam or roast, but honestly, the skillet method just gives the best texture. Fluffy, not wet.

Ingredients

• 1 medium head of cauliflower
• 1 tablespoon olive oil or butter
• Salt, to taste
• Pepper, to taste

Cooking Instructions

1. Break cauliflower into chunks and pulse in a food processor until rice-sized.
2. Heat oil or butter in a skillet over medium-high heat.
3. Add cauliflower rice, season with salt and pepper.
4. Cook for 5–7 minutes, stirring often until tender and fluffy.

10) Baked Cauliflower Rice with Pepper and Olive Oil

Baked cauliflower rice is super simple and honestly a go-to when you want something easy. Toss your cauliflower rice with olive oil and some chopped red bell peppers.

The peppers bring a pop of color and a sweet bite that’s just right with the mild cauliflower. Sprinkle on salt, fresh cracked black pepper, and a little garlic salt if you’re into that.

Spread everything out on a baking sheet so it roasts up nicely. Baking adds a roasted flavor and those crispy bits around the edges—so good.

Bake at 425°F (220°C) for about 20-25 minutes. Give it a stir halfway through so nothing burns or sticks.

It’s quick, easy, and works for just about any low-carb meal.

Ingredients

• 1 medium cauliflower head, riced
• 2 red bell peppers, chopped
• 2 tablespoons olive oil
• Garlic salt, to taste
• Fresh cracked black pepper, to taste
• Salt, to taste

Cooking Instructions

1. Crank your oven up to 425°F (220°C).

2. Grab a big bowl and toss in cauliflower rice, chopped red peppers, olive oil, garlic salt, salt, and black pepper.

3. Stir it all together until everything gets coated.

4. Dump the mixture onto a baking sheet. Spread it out so it’s in one layer.

5. Slide the pan into the oven and bake for 20-25 minutes.

6. Give it a good stir about halfway through.

7. Pull it out when it’s done and serve while it’s still warm.