Cauliflower Rice Recipe
Gluten Free - Diabetic Friendly

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Wait until you try this amazing cauliflower rice recipe! It is surprisingly delicious, very easy-to-make, low calorie, gluten free, and diabetic friendly. It is a great rice substitution. It can be eaten as a side alone or as a base for dishes like stir-fries or curries. My husband was actually pleasantly surprised how delicious it is.

I'm not sure where this idea comes from for making cauliflower rice, as there are versions of the recipe on the internet.

Cauliflower Rice

For more great Low Fat Recipes, Low Calorie Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out my Diet Recipe Index. Also check out my Nutritional Chart for fat grams, fiber grams, and calories for all your favorite foods.

More of Linda's delicious Cauliflower Recipes.

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Basic Cauliflower Rice Recipe:

Recipe Type: Cauliflower, Vegetables, Diet
Yields: 4 servings
Prep time: 10 min
Cook time: 6 min


1 head cauliflower
1 tablespoon extra-virgin olive oil or safflower oil
1 medium onion, diced
Coarse salt and coarsely-ground black pepper to taste
Spices, herbs, and/or vegetables of your choice (see variation ideas below)*

* Season as you would any rice dish. I added some diced red bell pepper and sautéed with the onions.


Wash, remove core and leaves, trim, and coarsely chop the cauliflower. Also make sure there are no brown or black spots on it. If so, remove with a paring knife. Chop the fresh cauliflower into small florets or pieces small enough to fit into the food processor. Make sure that the cauliflower pieces are completely dried before using.

Head of Cauliflower

Cut-up Cauliflower

In a large frying pan over medium heat, heat olive oil. Add onion and sauté approximately 10 minutes or until soft. If adding other diced vegetables, add with the onions.

Meanwhile, place cauliflower pieces in a food processor and process (pulse) until the cauliflower is small and has the texture of rice. Place florets in bowl of food processor in batches. Process until evenly chopped but not completely pulverized. Don't over process, as the cauliflower can get mushy - you want a rough chop.

cauliflower chunks

uncooked cauliflower rice

uncooked cauliflower rice

Cauliflower Chunks Rough Chop Cauliflower - Cauliflower Rice

Raise the heat to medium-high. Add the prepared cauliflower to the cooked onions in the frying pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside (similar to "al dente" pasta). Season with salt and pepper to taste.

Remove from heat and serve.

Makes 4 servings.

Variation Ideas:

Also great used as "rice" in soups and stews and as side dish in place of rice or curry. Great served with chicken, seafood, and a side salad. Be creative!

  • Curried Cauliflower Rice:  Add 1 tablespoon turmeric or curry powder.
  • Herbed Rice: Add 1/4 cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.
  • Chinese Fried Rice: After frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower "rice" together. If desired, add a little soy sauce to the mixture.
  • Rice Salad: After frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar.
  • Spanish Rice: After cooking the cauliflower, add an 8-ounce can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic.
  • Vegetable Rice: Add your favorite diced vegetable; sauté with the onions.
  • Lemon Rice: Add some lemon zest and lemon juice.


Basic Cauliflower Rice - Nutritional Information

I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

Item Amount Fat Grams Carb Grams Calories
cauliflower 1 head 1 30 144
olive oil, 1 tablespoon 14 0 120
1 onion medium-size .1 9 40
Recipe Totals 6.1 39 304

Recipe makes 4 servings.

4 servings - Each Serving - 1.5 Fat Grams, 9.7 Carb Grams, 76 Calories


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