How To Make Cauliflower Rice For Batch Cooking

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Riced cauliflower is perfect to sneak more vegetable servings into your day and it’s a great alternative, if you are avoiding grains.
It’s light and fluffy and can replace rice or couscous in either warm or cold dishes.
It’s also apt for many diets: vegan, gluten-free, keto or low carb and it’s great for Batch Cooking or Meal Plan.

A bowl with cauliflower rice

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What do you need to make cauliflower rice

The equipment that you need to make cauliflower rice are a big cutting board and a good quality knife to easily cut the cauliflower.

Then, depending on the technique you are going to use, you’ll either need a box grater or a food processor

Once you have riced the cauliflower, if you like it sautéed, you’ll need a skillet and a wooden spoon to fry it.

How to make riced cauliflower

If you have a food processor, even a small one like the one in the video, my suggestion is that you use it over a grater, as it would be less messy.

However, if you prefer the grater, make sure to use the bigger holes. I’d recommend grating it inside a bowl; place the bowl into the sink so that any mess can just be rinsed down the drain.

I should warn you, though, that either way can be messy. That’s why it’s perfect for batch cooking because you’ll want to make a bigger quantity at once, using it for a few recipes during the week and freezing the rest. 

After the process of turning it into rice, I recommend squeezing the excess moisture out. This can be done by transferring the riced cauliflower to a clean, odorless dish towel and squeezing with strength. 

This will avoid having a soggy dish, the appearance of smell after a couple of days if stored in the fridge, and it will help to keep a grainy cauliflower if stored in the freezer.

Once the cauliflower is riced, you can decide if you want to consume it raw or sauté it in a skillet

For a tender sauté version, use a lid to allow the cauliflower to steam. If you prefer it crunchy, leave the skillet uncovered.  

STEP BY STEP PICTURES ON HOW TO MAKE RICED CAULIFLOWER WITH A FOOD PROCESSOR

*For more detailed instructions, see the recipe card. 

STEP 1: Wash the cauliflower and remove the outer leaves.

STEP 2: Cut the head of the cauliflower into quarters, and cut the inner core from each quarter so that you are left with just the florets.

STEP 3: Transfer the florets to the food processor that has been fitted with a blade and avoid filling the food processor.

STEP 4: Pulse until the cauliflower turns into small granules.

STEP 5: Transfer the riced cauliflower into a clean kitchen towel placed opened inside a medium bowl.

STEP 6: Close the kitchen towel and squeeze the cauliflower rice to remove the excess moisture.

STEP 7: For an easy sauté version, add two tablespoons of butter into a medium skillet, over medium heat.

STEP 8: Add 9 basil leaves and the cauliflower. Cook it until it reaches the desired texture.

WATCH HOW TO MAKE CAULIFLOWER FRIED RICE 

Cauliflower rice can be consumed raw, but it can also be sautéed in a skillet; the options are infinite.

I like mine with some butter and basil. I add two tablespoons of grass-fed butter in a skillet. I then add the riced cauliflower and about nine basil leaves. 

The butter helps to brown the cauliflower and the basil gives a Mediterranean flavor. 

Why is cauliflower healthy?

Cauliflower is a cruciferous vegetable and its consumption has been shown, in epidemiological studies, to protect against cancer more effectively than other fruits and vegetables. (1)

VITAMINS
One cup of cauliflower contains 77% of the daily recommended value of vitamin C, 20% of vitamin K, 11% of vitamin B6, 14% of folate and 7% of pantothenic acid. (2)

MINERALS
Additionally, one cup of cauliflower also contains 9% of the daily recommended value of Potassium, 8% of Manganese, 4% of Phosphorus and Magnesium and lower quantities of many other minerals. (3)

FIBER
The same cup of cauliflower also contains 2.5 g of dietary fiber, which corresponds to 10% of the recommended daily intake.

Fiber has been shown to have protective effects against certain gastrointestinal diseases, constipation, hemorrhoids, colon cancer, diverticulitis, obesity, diabetes, stroke, cardiovascular diseases and more (4). 

Moreover, considering that there are different types of fiber, it had been proven that it’s more beneficial while consuming fiber from a variety of sources. (5)

ANTIOXIDANT

Glucosinolate is an antioxidant contained in cauliflower and other cruciferous vegetables, and is partially considered to have protective effects against cancer risk. (6) (7)

There are many pieces of evidence convincing us to consume more cauliflower; however, as with other cruciferous vegetables, it might not be great for everyone. 

It might cause bloating and irritation, so, as general advice, be mindful about how your body reacts when you consume it. If you feel bloated or uncomfortable when you eat it, stop consuming it or eat it sparingly. 

A bowl with cauliflower rice

How to store and how long riced cauliflower lasts

Raw riced cauliflower can hold up well in an airtight container in the fridge for up to three to five days. It can develop its strong characteristic smell after two or three days in the fridge, but that doesn’t mean it’s gone bad.

Once sautéed, it can also be stored for up to five days following the previous storing instructions.

Raw riced cauliflower can also be stored in the freezer, in a well-sealed container, such as a stasher bag. Make sure to squeeze out the extra moisture first. According to the Food Keeper app, it can be frozen for up to 10 months. 

How to use fried cauliflower rice

Raw cauliflower rice can be added to salads or Buddha Bowls.

Sautéed riced cauliflower can be served as a side, exactly as white rice would be used; for example, in curry or chili con carne.  

It can also be sautéed with vegetables, together with this Homemade Teriyaki Sauce or this Almond Pesto.

Do you have more ideas on how to use it? Leave a comment below and let us know.

As always, I appreciate you stopping by my blog. If you think this post might help someone you know to make even a small step to a healthier lifestyle, please don’t hesitate to share it away!

Happy Healthy Eating!

A big hug,

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A bowl with cauliflower rice

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How To Make Cauliflower Rice

A bowl with cauliflower rice

Riced cauliflower is perfect to sneak more vegetable servings into your day and it’s a great alternative, if you are avoiding grains.
It’s light and fluffy and can replace rice or couscous in either warm or cold dishes.
It’s also apt for many diets: vegan, gluten-free, keto or low carb and it’s great for Batch Cooking or Meal Plan.

  • Author: Claudia Canu
  • Prep Time: 20 min
  • Cook Time: 10 min
  • Total Time: 30 min
  • Yield: 10
  • Category: Side
  • Method: Stove
  • Cuisine: Healthy

Ingredients

  • 1 head of cauliflower

  • 2 tablespoons of grass-fed butter

  • 9 basil leaves

  • 1/2 teaspoon of salt

  • 1/2 teaspoon of black pepper

Instructions

  1. Wash the cauliflower and remove the outer leaves.

  2. Cut the head of the cauliflower into quarters, and cut the inner core from each quarter so that you are left with just the florets.

  3. If using a FOOD PROCESSOR: Transfer the florets to the food processor that has been fitted with a blade and pulse until it turns into small granules. If a big floret doesn’t get processed, cut it into small pieces before trying to process it again. Avoid filling the food processor. Best to work in batches.

  4. If using a GRATER: place the grater into a big bowl and place it in the sink. Use the big holes on the grater to grate the florets by hand. 

  5. Transfer the riced cauliflower into a clean kitchen towel placed opened inside a medium bowl. Close the kitchen towel and squeeze the cauliflower rice to remove the excess moisture.

  6. Serve it raw in cold dishes or sauté it in a skillet. 

  7. For an easy sauté version, add two tablespoons of butter into a medium skillet, over medium heat, for each half cauliflower head and 9 basil leaves. 

  8. Cook it until golden brown for a crunchy taste. If you prefer a softer texture, place a lid on the skillet and let it steam for 5 to 8 minutes.

Notes

HOW TO STORE IT:

Raw: in an airtight container, in the fridge, for up to two or three days

Sauté: in an airtight container, in the fridge, for up to four or five days

Freeze it raw (free of moisture): in a stasher bag for up to ten months

*Detailed information on the post.

Keywords: cauliflower, rice, gluten-free, vegan, keto

Recipe Card powered byTasty Recipes

8 responses to “How To Make Cauliflower Rice For Batch Cooking”

  1. Elizabeth says:

    This is such a perfect method for making cauliflower rice! Thank you, this will hopefully help me with my new year’s fitness goals!

  2. Jacqueline Meldrum says:

    I’ve not made caulfilower rice for such a long time and it was handy to read all your tips. Guess what I am in the mood for now?

  3. Jill says:

    I’ve only used frozen riced cauliflower before. I bet fresh is better! Love your process photos.

    • Thank you, Jill. I guess it’s a matter of trying if you prefer the frozen version or the fresh one. Nutritionally speaking there is not a big difference 😉

  4. Tonje says:

    This is so much better than the cauliflower rice I buy in the store!

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