How To Make Cauliflower Rice

The complete guide for how to make cauliflower rice! Includes methods for making and cooking cauliflower rice (keto rice!), plus the best cauliflower rice recipes and what to serve with it.

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cauliflower rice
Prep Time 10 minutes
Cook Time 4 minutes
Total Time 14 minutes
Servings 4 servings
Author Maya Krampf from


  • 1 medium head Cauliflower (yielding ~4 cups cauliflower rice; or equivalent amount frozen cauliflower rice)
  • 1/2 tsp Sea salt (or 3/4 tsp, adjust to taste)
  • 1/8 tsp Black pepper (or 1/4 tsp, to taste)
  • 2 tbsp Olive oil (can use 1 tbsp, but flavor is better with 2)


  1. Make cauliflower rice using a box grater or food processor with grater blade. (Skip if you have pre-made or frozen cauliflower rice.)

  2. Season the raw cauliflower rice with sea salt and black pepper.

  3. Heat the olive oil in a large wok over medium-high heat, for 1-2 minutes.

  4. Add the cauliflower rice. Stir fry 3-5 minutes, uncovered, until cauliflower rice is soft but not mushy. (Think al dente!) Do not cover. It may take a couple minutes longer if your cauliflower rice was frozen.

  5. Adjust salt and pepper to taste if desired.

Recipe Notes

Serving size: 1 cup

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Nutrition Information Per Serving

Calories: 98 | Fat: 7g | Total Carbs: 7g | Net Carbs: 4g | Fiber: 3g | Sugar: 2g | Protein: 2g

Nutritional information is provided as a courtesy and we strive to keep it as accurate as possible. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate with this information, but please feel free to make your own calculations.


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