Nutrition Notes

Is Cauliflower Rice Healthy?

Yes, cauliflower rice is healthy because cauliflower is good for you. The cruciferous vegetable contains essential nutrients, including vitamin C and vitamin K. Cauliflower rice can also be a low-carb swap for white rice or brown rice. A 1/2-cup serving of this cauliflower rice recipe contains 3 grams of carbohydrates, whereas a ½-cup serving of cooked long-grain brown rice contains 26 grams of carbohydrates.

Tips from the Test Kitchen

How to Cut Cauliflower for Rice

Before you can turn your cauliflower into rice, you have to break the cauliflower into large pieces. Here’s how:

  1. Cut the head of cauliflower in half, down the middle.
  2. Cut a “V” into the core where it meets the head.
  3. The cuts will separate the core from the head. Do this to each half.
  4. Cut the halves into quarters.
  5. Cut the quarters into eighths to break them down into manageable pieces (bigger pieces are good for grating; smaller pieces are good for the food processor).

Alison Miksch

How to Make Cauliflower Rice in a Food Processor

  1. Add the cauliflower florets to the food processor bowl, making sure it’s not packed.
  2. Press the “pulse” button on the food processor to break down the pieces further.
  3. Continue to pulse the cauliflower until it’s chopped into a size you like.

Alison Miksch

How to Make Cauliflower Rice with a Grater

  1. Just like grating cheese, slide the florets up and down the box grater. This leaves you with perfect rice-size pieces but will take a little bit longer than busting out your food processor.

Alison Miksch

Frequently Asked Questions

What Recipes Can I Use Cauliflower Rice In?

Cauliflower rice is a versatile ingredient, and it can be used in quick side dishes like our Cauliflower Rice Pilaf. You can also substitute cauliflower rice in place of white or brown rice in recipes like Cauliflower Chicken Fried “Rice”, Black Bean-Cauliflower “Rice” Bowl and Cauliflower Rice–Stuffed Peppers.

Additional reporting by Charlotte Fisher

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