Cauliflower rice will rock your world.

I do my best to avoid making wide-sweeping statements like “this cauliflower rice will rock your world” or “this cauliflower rice will blow your mind” but dangit, cauliflower rice DOES ALL OF THESE THINGS.  Since doing my first Whole30 in January, cauliflower rice has found a regular spot in my weekly meal rotation.  I cook a big batch once, if not twice, each week.  Did you know an entire average-sized head of cauliflower is only 150 calories?  Numbers don’t lie, guys.

cauliflower rice close up

Since no two cauliflowers are the same size, this is one of those non-recipe recipes.  I’m encouraging you to stand at the stove, and taste as you go; find the mix of seasonings and flavors that make you do a happy dance right there in the kitchen.

My two favorite varieties of cauliflower rice are listed below.  There’s the Asian-inspired version with soy sauce (or Coconut Aminos, if you’re shooting for Whole30 compliance), and a Spanish rice with chipotles in adobo.  You could even do a Middle Eastern version with coriander and lemon and lots of parsley.  The sky is the limit my friends.  Below you’ll find my “recipes” — it’s what I normally throw in and the process I normally use, but it’s honestly different every time, depending on what I have on hand and how distracted I am that particular day.

Non-Recipe Recipe:


  • 2 tbsp fat of choice (suggested:  olive oil)
  • 1 onion, chopped
  • 2-3 cloves garlic, minced
  • Raw veggies of choice (suggested:  1 cup diced bell peppers of various colors, peas, minced carrots)
  • 1 large head of cauliflower, riced
  • Fresh veggies and herbs of choice (suggested:  1/2 cup sliced green onion, fresh cilantro)
  • Spices of choice (suggested:  ground cumin, garlic powder, onion powder, chili powder, smoked paprika)
  • Sauce from 1 can of Chipotles in adobo, peppers reserved
  • Hot Sauce
  • S&P



  • 2 tbsp fat of choice (suggested:  coconut oil)
  • 1 onion, chopped
  • 2-3 cloves garlic, minced
  • Raw veggies of choice (suggested:  1 cup minced carrots, 1 can water chestnuts, broccoli, etc.)
  • 1 large head of cauliflower, riced
  • Fresh veggies and herbs of choice (suggested:  1/2 cup sliced green onion)
  • Spices of choice (suggested:  garlic powder, onion powder, garlic chili sauce, fish sauce)
  • Coconut Aminos (or Soy Sauce)
  • Optional simple sauce:  mix 1/2 cup coconut milk with 1-2 tbsp Thai curry paste
  • Hot Sauce
  • S&P


HOW TO RICE CAULIFLOWER:  Quarter the head of cauliflower, chop off the base stem, and rinse quartered sections thoroughly.  Holding the knife at an angle, slice off the core of each section of the cauliflower so that only the florets remain.  Working in batches, pulse the cauliflower florets in a food processor until the cauliflower is in rice-sized bits.  In my Nutri Ninja Blender, I can do a whole cauliflower in 2 batches, 5 pulses each batch.  This process takes a whopping TWO MINUTES.

INSTRUCTIONS:  Heat 2 tbsp fat in a skillet.  Once hot, add chopped onion, season with S&P.  If using any raw veggies, add them now, and season.  Saute for several minutes, until the onion and veggies soften, then add garlic and saute one minute more.  Add riced cauliflower and any cooked veggies you’re using.  Season with S&P and any dry herbs you’d like, stir to combine, and saute for a few minutes.  Add your liquids (coconut aminos, hot sauce, sauce from the chipotles in adobo can, etc.).  Cook until the cauliflower softens slightly.  Add any fresh herbs you’d like.  Adjust seasonings to taste.  Top with protein, if desired.

PROTEIN:  Totally optional.  Try shrimp, pulled pork, scrambled eggs, meatballs, chicken sausage, or whatever leftovers you happen to have in the fridge.

cauliflower rice overhead

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  1. Yummy! So far, I’ve only managed to use full-fat cocunut milk and some lime with my cauliflower rice, but your post has inspired me to step-up my game!

  2. Doesn’t 5 pulses pulverise the cauliflower too much? I did two pulses and it wasn’t very even, some big bits, some too mushy. I wonder if I didn’t put enough cauliflower in, you say you did a whole one in two batches, where as I did a quarter in two batches as I didn’t want to overload it. Do you use the big or small jug? Thanks

    1. Hi Amanda! I use a Nutri Ninja blender, which has several blades at different heights. The type of blender/food processor will impact how many pulses you need. For example, I tried to make the cauli rice in a vitamix once and it was HORRIBLE. With a regular food processor, I would not fill the machine up more than a third of the way for each batch. And then pulse the cauli until it looks about rice-sized.