Cauliflower Rice

Cauliflower Rice is one of those clever ways of using cauliflower when you are after a grain free rice substitute.

cauliCauliflower has a mild taste that easily takes on the flavour of what it is cooked with.  It holds its texture and shape well with short to medium term cooking and this makes it a useful carb alternative.  Some people will want to try cauliflower if they are looking for a low carb ‘starchy’ alternative to rice or potato. Other people following a grain free diet, will appreciate this faux rice, because sometimes you just want a recipe to have a bit of rice on the side!

Cauliflower is a very healthy vegetable to include in the diet. It contains anti-cancer compounds, it can promote oestrogen clearance and regulate hormones and also boost liver function.

For this recipe you will need a food processor….unless, of course you are really patient and fastidious and can chop your cauliflower into tiny evenly sized pieces!  

TIP: You can also vary this recipe and easily make an Asian inspired fried rice by adding some ginger and garlic to the oil and drizzle with some tamari and sprinkle on some coriander at the end.



  • 1 head of cauliflower
  • 1 tablespoon butter or olive oil
  • salt & pepper to taste
  • water or chicken stock

Cauliflower RiceMethod

  • Chop up a head of cauliflower into small florets and add to food processor.
  • Pulse until the cauliflower is chopped into small grain sized pieces.
  • Heat the butter or oil in a shallow frying pan. Add cauliflower pieces and saute until coated.
  • Add a tablespoon or two of chicken or vegetable stock or water…the amount will depend on how big your cauliflower was.
  • Continue to stir fry the cauliflower in the liquid for a couple of minutes and then cover the pan with a lid and allow to cook further for a few minutes until the cauliflower is softened, but still has a little texture.
  • Season with salt and pepper and serve with your favourite side dish.