Cauliflower rice is quick to make, stores well, and is an excellent low‑carb substitute for rice or noodles in soups, stir‑fries, pastas, and many Asian‑style dishes.
Back‑to‑school season often brings a desire for fresh starts and simple routines. If you need fast, healthy dinners during busy weeknights, prepping components ahead of time makes a big difference. With about an hour or two on a weekend afternoon, you can prepare foundational items that assemble into several different meals in minutes.
One of my favorite make‑ahead components is a basic cauliflower rice. I make it nearly every week because it provides a neutral, satisfying base for roasted vegetables, grilled or sautéed protein, and saucy skillet dishes. Use it to replace traditional rice, to bulk up grain bowls, or to toss into soups and fried rice variations.
Below you’ll find a clear, SEO‑friendly recipe for Basic Cauliflower Rice with both stovetop and microwave methods, along with ingredient and nutrition details. The recipe is simple, adaptable, and designed to help you get dinner on the table quickly.
Basic Cauliflower Rice
Cauliflower rice is simple to prepare ahead of time and works as a versatile, low‑carb replacement for rice or noodles. It pairs well with stir‑fries, curries, pasta dishes, and soups.
Ingredients
- 1 tablespoon butter, ghee, or coconut oil
- 2 heads of cauliflower (florets shredded; save stems for broth or soup)
- 1/4 teaspoon sea salt
- 1/4 cup water
Instructions
Stovetop Directions
- Heat a large sauté pan or frying pan over medium heat and melt the butter, ghee, or coconut oil.
- Using a box grater or the grating attachment on a food processor, shred the cauliflower florets into small rice‑like pieces. Reserve the stems for vegetable broth or another use if desired.
- Add the shredded cauliflower to the pan along with the sea salt and water. Stir continuously and cook over medium‑high heat for 15–20 minutes, or until the cauliflower softens and no longer has a crunchy texture. Adjust heat as needed to prevent sticking.
Microwave Directions
- Shred the cauliflower florets using a box grater or food processor grating attachment. Keep the stems for broth or soup if you like.
- Place the shredded cauliflower in a large microwave‑safe bowl with a lid. Add the sea salt, water, and butter, then cover.
- Microwave on high for 13–15 minutes, or until the cauliflower is tender and no longer crunchy. Stir halfway through if your microwave allows, and let sit a minute before serving.
Tips and Uses
This basic cauliflower rice is intentionally neutral so you can season it later: add lime and cilantro for a fresh side, soy or tamari and sesame oil for an Asian twist, or curry powder for a spiced variation. It also makes a great base for protein and roasted vegetables for a quick weeknight bowl. Because it reheats well, it’s ideal for meal prep—make a batch on Sunday and use it throughout the week.
Nutrition
Calories: 97 kcal | Carbohydrates: 14 g | Protein: 6 g | Fat: 4 g | Saturated Fat: 2 g | Polyunsaturated Fat: 0.2 g | Monounsaturated Fat: 1 g | Trans Fat: 0.1 g | Cholesterol: 8 mg | Sodium: 255 mg | Potassium: 860 mg | Fiber: 6 g | Sugar: 5 g | Vitamin A: 87 IU | Vitamin C: 139 mg | Calcium: 65 mg | Iron: 1 mg
Additional Info
Course: Side Dish
Cuisine: American
Servings: 4 cups
Calories per recipe: 97
Keywords: cauliflower rice, how to rice cauliflower, paleo rice
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