When it comes to my favorite comforting meals, rice often takes a supporting role. Stuffed peppers, Chinese dishes and easy meals in a bowl are all rice-laden regulars in my dinner lineup, but sometimes I like to make these dishes a little lighter and healthier. That’s where cauliflower rice comes in! While it’s not an exact match for the taste and texture of traditional rice, it boasts a ton of health benefits! With far fewer calories than white rice (not to mention high levels of vitamins C, K and B6), cauliflower is a low-calorie, low-carb rice substitute. Best of all, it’s super simple to make.
To come up with this better-than-rice alternative, our Test Kitchen team embraced the natural goodness of cauliflower and developed a foolproof cooking method to ensure you get it right every time. Follow along as we prepare this easy recipe step by step.
How to Make Cauliflower Rice
You’ll need:
1 medium head cauliflower, finely grated
1 tablespoon extra virgin olive oil
2 tablespoons unsalted butter
1½ teaspoons garlic-herb seasoning blend
1 cup Asiago cheese, finely grated
Step 1: Prep the Cauliflower
Begin by cutting a head of cauliflower into quarters. Trim away any leaves as well as the centermost part of the core. The core can be pretty tough, and you don’t want it mucking up this otherwise fluffy dish.
Step 2: Pulse
Taste of Home
Using your hands, break the quartered cauliflower into large florets and load into a food processor. Pulse with the standard blade (not the grating disk) until the cauliflower is broken up into grain-sized bits.
Test Kitchen tip: If you don’t have a food processor on hand, use the side of a box grater with the largest slots to get a similar result.
You may also find pre-grated cauliflower at your local grocer, and this is a fine time-saving option. For this recipe, be sure to purchase at least 6 cups’ worth. (This amount will shrink down to about 4 cups).
Step 3: Heat Things Up
Taste of Home
Though cauliflower rice is perfectly good raw, the Taste of Home Test Kitchen recommends sauteeing it for a richer, more flavorful dish. In a large skillet, combine the oil, butter and seasonings over medium-high heat. When the butter is melted, add the cauliflower, stirring occasionally. Cook uncovered until tender, 10-15 minutes. Be sure not to overmix, or the cauliflower granules will turn to mush. Once tender, add the Asiago cheese and mix until combined.
Test Kitchen tip: Skip the saute pan and roast your cauliflower rice instead. Crank the oven up to 400 degrees and cook for 10-15 minutes. Another method is to add a splash of water and pop it into the microwave, covered, for a few minutes.
How to Make It Your Own
The recipe above is a great starting point for incorporating cauliflower rice into your meal routine, but there are variations to suit all tastes. Here are a few:
- Go raw. The simplest modification of all is to forego cooking the rice. The fresh crunch of cauliflower adds a wonderful texture to raw salads of all kinds.
- Experiment with different cheeses. Parmesan and Romano are great alternatives to Asiago, and they’re a wonderful foundation for Italian-inspired meals.
- Skip the cheese entirely. Cauliflower rice is rich and delicious even without the cheese, thanks to the addition of olive oil and butter. This modification serves as the perfect backdrop for Asian-inspired dishes like our chicken rice curry.
- Swap seasonings. A garlic-herb seasoning mix is the great standard, but if you’re looking for some variation, a sprinkle of cumin and cayenne plays well with Mexican-influenced dishes. Try mixing in fresh herbs and spices, too! Here’s our list of homegrown essentials.
Start With: Cauliflower Rice
Cauliflower rice is a tasty low-calorie alternative to rice. Start with our super easy recipe (or grab a bag in the frozen food aisle of the store), then browse through this collection for saucy, flavorful recipes to pair it with!
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When I was working two jobs, slow cooking was my way of life. Sometimes I had more than one slow cooker going at a time to help me feed my family delicious home-cooked meals. It's nice to walk in after a hard day's work and have dinner ready. I hope you agree these ribs are quick, easy and delicious. Enjoy! —Paula Marchesi, Lenhartsville, Pennsylvania
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When I was little, I would often ask my mom to make "favorite meat." She knew what I was really requesting was this homey pork recipe. It's been in my family for more than 30 years and is still a favorite! —Alexandra Barnett, Forest, Virginia
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My family loves the sweet and spicy combination and declared this recipe an instant favorite just for that reason. The meatballs start sweet but finish with a little heat! —Anne Ormond, Dover, New Hampshire
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This is a fragrant and flavorful dish that's packed with nutritious goodness. I like to enjoy it with sticky rice. —Marly Chaland, Maple, Ontario
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Loads of rich flavors and spices make this a warming, inviting meal. It’s a great way to impress at a family get-together. —Subrina Goosch, North Carolina
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This is a healthy and filling meal that even the kids love! The satisfying chili is great for football games or potluck dinners.
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I'm allergic to store-bought barbecue sauces, so when I found a marinade recipe I could use, I tweaked it a little and began using it with chicken thighs. My fiance loves this over Parmesan couscous.—Erin Rockwell, Lowell, Massachusetts
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I make chana masala, the classic Indian dish, in my slow cooker. Browning the onion, ginger and garlic first really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
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My youngest son has been out of the country for several years teaching English. When he returned to the United States, I made this home-cooked meal for him that combined Asian and American cuisine. He loved it! —Sheila Suhan, Scottdale, Pennsylvania
Hoisin Pork Tenderloin
Ramen noodles are anything but college-casual when they're served with saucy pork tenderloin. Our guests go nuts when we sit down to this Asian-style meal. —Connie Keller, Lake Ozark, Missouri
Cuban Ropa Vieja
I love having this as a go-to recipe for a weeknight meal. Its great authentic Cuban taste puts it at the top of my list.—Melissa Pelkey-Hass, Waleska, Georgia
Thai Coconut Beef
My husband and I love Thai food, but going out on weeknights can be challenging with busy schedules. I wanted to create a Thai-inspired dinner that could double as an easy lunch the following day. The beef is fantastic in this dish, but chicken or pork would be equally delicious! —Ashley Lecker, Green Bay, Wisconsin
Sweet Potato Curry
This is one of my favorite vegetarian dishes that packs a lot of flavor and nutrition. Curry can be served over rice or on its own. —Aubrei Weigand, Harrisburg, Pennsylvania
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I love the sweet and spicy flavors of Chinese food and decided to try to incorporate them into a meatball. The subtle tastes of the meatball blend well with the spicy Sriracha and sweet chili sauce. The garam masala adds a hint of coriander, black pepper and cinnamon for a unique and fun flavor. —Darlene Buerger, Peoria, Arizona
Curry Shrimp
I created this Indian-style shrimp when we were entertaining some friends, one of our favorite things to do. It works on the stovetop or the grill. —Shana Conradt, Appleton, Wisconsin
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Years ago I made this recipe for my kids, and they loved it. One of my daughter's friends would always request this dish when she came over to visit. I recommend basmati rice for this dish. —Diane Donato, Columbus, Ohio
Tropical Sweet and Spicy Pork Tenderloin
When we crave something sweet and spicy, pork tenderloin cooked with chipotle, barbecue sauce and pineapple really delivers. —Cynthia Gerken, Naples, Florida
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We grow the basil and bell peppers I use in this dish. It's easy to prepare, yet so rich and delicious. —Sheryl Little, Sherwood, Arkansas
Amazing Slow Cooker Orange Chicken
Orange chicken is my favorite Chinese takeout food, but I know that it’s very high in sodium and fat. So I got to work at home and created a healthier version. Now I have peace of mind knowing what ingredients are in it and that it’s better for my family. —Barbara J. Miller, Oakdale, Minnesota
Ginger-Chutney Shrimp Stir-Fry
I made this recipe a lot when I was juggling college, work and a growing family. It tastes like you spent a lot of time making it, yet only takes minutes to pull together. —Sally Sibthorpe, Shelby Township, Michigan
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My dad has been making a basic version of this family favorite for years. I've recently made it my own by spicing it up a bit with hoisin sauce and red pepper flakes. Sometimes I let the chicken and sauce simmer in my slow cooker. —Brigette Schroeder, Yorkville, Illinois
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I love chili verde. I order it whenever I can at restaurants, and figured out how to make an easy, tasty version at home. People have the option to eat the chili verde with a fork or in tortillas with a variety of toppings such as cheese, cilantro, minced onions or lime wedges. There are never leftovers at my house. —Julie Rowland, Salt Lake City, Utah
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Any recipe that is special enough for company, but easy enough for a weeknight meal is a favorite in my book. All you need to finish off the meal is a side salad and crusty French bread to sop up the delicious tomato and wine juices. —Susan Seymour, Valatie, New York
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Thai cuisine features flavors that are hot and sour, salty and sweet. This one-dish pork satay balances all of them using ginger and red pepper flakes, rice vinegar, garlic, lime juice and creamy peanut butter. —Nicole Werner, Ann Arbor, Michigan
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Take a walk on the wild side and venture into the tropics with this one-skillet dish. Cool mint balances the sweet heat from the jelly. —Roxanne Chan, Albany, California
Sweet-and-Sour Beef Stew
This chunky meal in a bowl makes terrific use of nutrient-packed vegetables. It has a deliciously sweet and tangy taste. —Frances Conklin, Grangeville, Idaho
For more good-for-you favorites, check out 30 healthy dinner recipes (and try slipping cauliflower rice into one or two dishes).
