Cauliflower Rice Recipe – Paleo, Keto, Low-Carb, Gluten-Free, Vegan and Pegan! – 80 Twenty Nutrition

Cauliflower Rice Recipe – Paleo, Keto, Low-Carb, Gluten-Free, Vegan and Pegan!

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Does the thought or ricing up a big head of cauliflower just seem overwhelming? I wish I’d kept the photo of my kitchen after my first attempt. I’ve learned a few tips and tricks on making fast and easy cauliflower rice that turns out perfectly every single time. This easy cauliflower rice recipe is paleo, keto, low carb, gluten-free, vegan and pegan (paleo vegan). And only a handful of ingredients!

Cauliflower Rice Recipe - paleo, keto, low carb, gluten-free, vegan, pegan - how to make cauliflower rice using frozen cauliflower florets - media dietitian Christy Brissette registered dietitian nutritionist, president of 80 Twenty Nutrition in Toronto

How to Make the Best Cauliflower Rice

After making a huge mess in my kitchen chopping up a head of cauliflower into florets (I was cleaning cauliflower bits out of every crack and crevice for literally months afterwards) I decided there had to be a better way. I tried steaming the cauliflower first and then cutting it up. Less messy, yes. But still quite a bit of work for a weeknight dinner!

–> Pin this Cauliflower Rice Recipe for later

Cauliflower Rice Recipe - paleo, keto, low carb, gluten-free, vegan, pegan - how to make steamed cauliflower rice or fried cauliflower rice using frozen cauliflower florets - media dietitian Christy Brissette registered dietitian nutritionist, president of 80 Twenty Nutrition in Toronto

 

How to Make Cauliflower Rice with Frozen Cauliflower 

Enter frozen cauliflower florets! At my grocery store I can get the same amount of cauliflower for the same price whether it’s fresh or frozen (and sometimes the frozen goes on sale). Because the frozen cauliflower means less chopping and less mess, I gotta go frozen!

Want less mess & stress? Tips for quick & easy cauliflower rice: Click To Tweet

To make your cauliflower rice from frozen cauliflower florets, you have a couple of options:

1) Steaming your frozen cauliflower on the stovetop

Get yourself a little steamer basket (preferably metal, silicon or bamboo rather than plastic). Read more about BPA and other chemicals that are released from plastics when you heat them.

Fill a pot with water so the water level is underneath your steamer basket. Bring to a boil and then load up the steamer basket with your cauliflower florets. Cover with a tight-fitting lid and steam for 2 minutes.

2) Microwaving your frozen cauliflower

This is your quickest and easiest option if you hate washing pots. In a microwave-safe bowl, add your frozen cauliflower florets and a tablespoon of water. Cook in your microwave on high for about 2 minutes (depending on how much cauliflower you’re doing). You can cover your bowl with a microwave-safe plate to help the frozen cauliflower steam better.

Make steamed or fried cauliflower rice in minutes! Tips & #recipe: Click To Tweet

The Easiest Way to Make Cauliflower Rice 

Cauliflower Rice Recipe - paleo, keto, low carb, gluten-free, vegan, pegan - how to make cauliflower rice using frozen cauliflower florets in the food processor - media dietitian Christy Brissette registered dietitian nutritionist, president of 80 Twenty Nutrition in Toronto

Now that your frozen cauliflower has gone from rock solid to soft and fluffy, it’s time to get it into small pieces that look like rice. Here are the different ways to do this that I’ve tried and what I thought about each one:

  1. Grater
    • Yes, the internet advised that using a box grater/cheese grater to make cauliflower rice was a reasonable option. Take it from me, it was not reasonable. Unless you have a drop sheet you’re going to put down to collect all the projectile cauliflower bits.
  2. Ricer
    • If you’ve ever made riced potatoes, you know your way around a ricer. I hadn’t used one until I went to my in-laws’ house and they were making riced potatoes as a base for stew. I loved the texture! Making riced cauliflower with a ricer is theexact same process – get ready to squeeze!
  3. Food processor
    • This option gets a gold star from me for being so amazingly quick. All you need to do is put in your S-blade and the cauliflower, pulse a couple of times and you’re done.
    • This is your best option if you’re doing larger batches for dinner for more than 4 people or if you’re doing meal prep.
    • I love to do a few bags of frozen cauliflower and turn them into cauliflower rice so my fiancé and I can make different meals out of it throughout the week. Yes, you have to clean the darn thing… but it takes less time than options 1 and 2 overall (and less mess).

Cauliflower Rice Recipe - paleo, keto, low carb, gluten-free, vegan, pegan - how to make cauliflower rice using frozen cauliflower florets in the food processor - media dietitian Christy Brissette registered dietitian nutritionist, president of 80 Twenty Nutrition in Toronto

Once your cauliflower is looking like rice, you can season it with some fresh herbs or spices and salt and pepper and then top with your favorite recipes. I recommend pairing with my Turkey and Green Bean Stirfry, Healthier Indian Curry Chicken, Miso Trout with Bok Choy or Turkey Chili.

If you’re vegetarian or vegan, this cauliflower rice goes great with Lentil Coconut Curry, Green Tea Chazuke or Finger-Lickin’ Tofu Nuggets.

Cauliflower Rice Recipe - paleo, keto, low carb, gluten-free, vegan, pegan - how to make cauliflower rice using frozen cauliflower florets - media dietitian Christy Brissette registered dietitian nutritionist, president of 80 Twenty Nutrition in Toronto

How to Make Cauliflower Fried Rice

As an added step that I think adds plenty of flavor, you can sauté your cauliflower rice to make it cauliflower fried rice (rather than steamed cauliflower rice).

Try this cauliflower rice w/curry or stirfry. It's #vegan, #paleo, #keto & #gf! Click To Tweet

Just heat some avocado oil in a frying pan over medium-high heat. Spread out your cauliflower rice (a thinner layer means more crispy bits). Add your favorite spices (I usually put 1/2 tbsp garlic powder, 1 tbsp paprika, 1 tbsp turmeric and some freshly ground pepper and a pinch of salt). Cook for 2 minutes, stirring so it doesn’t burn. So delicious!

Cauliflower Rice Recipe - paleo, keto, low carb, gluten-free, vegan, pegan - how to make cauliflower rice using frozen cauliflower florets - media dietitian Christy Brissette registered dietitian nutritionist, president of 80 Twenty Nutrition in Toronto

I’ve written about my love for frozen vegetables before, but in summary…

7 Reasons Why I Love Frozen Vegetables

  1. You can stock up on them when they go on sale.
    • Buying fresh veggies on sale is also a great way to save money on produce. The added benefit with picking up frozen vegetables at a reduced price is you don’t have to use them up right away.
  2. They’re perfect for those hectic weeknights when there’s nothing in the fridge.
  3. They’re super nutritious!
    • Veggies are frozen right after they’re picked, so your vitamins stay locked in for longer than fresh.
  4. They’re super convenient.
    • Frozen vegetables are already washed and chopped. Just throw into your pasta sauce, stir fry or other dishes or steam on your stovetop or in the microwave for warm and yummy veggies in a couple of minutes!
  5. They last forever.
    • OK, not forever. For 8-10 months. That’s way better than the couple of days fresh veggies last if you aren’t sure you’ll use them in time.
  6. They help reduce food waste.
    • Don’t you hate throwing out fresh veggies that rot before you get to them? This is a common issue my clients bring up during counseling sessions. They want to eat more vegetables but they live alone and can’t get through a whole head of cauliflower or bag of spinach in time. That’s why freezing it (or buying it frozen) helps you reduce food waste.
  7. They save you money.
    • See the comment above about reducing food waste. Essentially, you can buy your frozen veggies when they’re on sale and only use the amount you need and save the rest for later.Less waste and shopping the sales means more money in your pocket!
7 reasons you should buy frozen vegetables. #foodwaste #nutrition Click To Tweet

Dietitian tip: you want to make sure your frozen vegetables are plain Jane. Don’t get the ones that come with sauces or have salt or seasonings added. You can add flavor yourself without taking the sodium, fat or sugar sky high!

Cauliflower Rice Recipe – Paleo, Keto, Low-Carb, Gluten-Free, Vegan and Pegan!

Cauliflower Rice Recipe - paleo, keto, low carb, gluten-free, vegan, pegan - how to make cauliflower rice using frozen cauliflower florets - media dietitian Christy Brissette registered dietitian nutritionist, president of 80 Twenty Nutrition in Toronto

Have you tried cauliflower rice? What’s your favorite way to make it? Share in the comments below!

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Cauliflower Rice Recipe - Paleo, Keto, Low-Carb, Gluten-Free, Vegan and Pegan!

This quick and easy cauliflower rice recipe is the perfect base for all of your curry, stirfry and stew recipes. It's paleo, keto diet-friendly, low carb and vegan. Plus, it's packed with fiber and potential cancer-fighting nutrients! Using frozen cauliflower florets helps cut down on the prep time.
Servings 4
Prep Time 5 minutes
Cook Time 4 minutes
Total Time 9 minutes

Ingredients
  

  • 1 bag frozen cauliflower florets 1.5 pound bag (750g) or 3 cups cauliflower florets
  • 1 tbsp paprika
  • 1 tbsp turmeric
  • 1/2 tbsp garlic powder
  • 1/8 tsp fresh ground pepper
  • 1 pinch sea salt
  • 1/2 tbsp Avocado oil Optional. (You can also use light olive oil or if you aren't vegan, ghee is delicious in this recipe!)

Instructions
 

Stovetop steaming:

  • For stovetop: put a steamer basket in a pot and fill with a couple inches of water (you want the water below the steamer basket). Bring to a boil and add the cauliflower. Cover and steam for about 2 minutes or until soft.

Microwave steaming:

  • Put your cauliflower florets in a large microwave-safe bowl. Add 1 tbsp of water and cover with a microwave-safe plate. Cook on high for at least 2 minutes or until softened. (Remove from the microwave with oven mitts. The dishes will be very hot!)

Ricing the cauliflower

  • Fit your food processor with the "S" blade. Put in your cauliflower florets and pulse a couple of times until you get a rice-like texture.
  • Return the cauliflower to the pot or bowl you steamed in. Stir in your spices and enjoy!

Fried cauliflower rice:

  • Optional: heat the avocado oil in a large frying pan over medium-high heat. Add the cauliflower rice (and the spices if you haven't already). Stir to combine and then spread the rice out in a 1/4" layer over the pan's surface. Sauté for about 2 minutes or until golden and slightly crispy. Enjoy!
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