Cauliflower Rice

Cauliflower is such a versatile vegetable. It has its own distinct taste, but it can easily be paired with spicy, savory, and even sweeter flavours. Being a cruciferous vegetable, cauliflower is very hearty, and can stand up to sauces and dressings without becoming too soft or mushy, which makes it perfect to use in place of rice.

If you are looking for an alternative to rice, try substituting with cauliflower. You'll still get the benefit of fibre but you'll also get many other nutrients including vitamin C, Vitamin B6, Vitamin K, Folate, and Phosphorus.

Basic Cauliflower Rice

Author: Andrea Carpenter, RD

Recipe Type: Sides, Entree

Serving: 4


  • 1/2 large head, or 1 small head of white cauliflower
  • 1 TBSP coconut oil
  • Salt and pepper, to taste


  1. Wash and cut cauliflower into large florets.
  2. Grate using a box grater, using the medium setting. You could also use a food processor.
  3. In a large skillet, add the coconut oil and heat to medium heat.
  4. Add the grated cauliflower, stirring occasionally, cooking for 2-3 minutes.
  5. Add salt and pepper to taste, and any other spices or herbs. Cook for another 2-3 minutes or until the cauliflower softens.
  6. Serve in place of rice. Pictured below, cauliflower rice served with green curry.