Riced cauliflower makes yummy, healthy and low-carb stir-fry meals. Plus, it cooks up quick. However, you can make lots more dishes with this versatile vegetable, especially after you turn it into rice. Here’s how to cook cauliflower rice…
For example, you can make cauliflower patties, pancakes or fritters. You can also create a low-carb, paleo pizza crust. And what about switching out your burrito rice for shredded cauliflower?
Some people even mix riced cauliflower in with their oatmeal to increase the volume without significantly increasing the carbs or calories. There’s no shortage of ideas for transforming traditionally high-carb meals into low carb because cauliflower has minimal flavor by itself.
I’ve included a few more ideas and recipes below.
…How Long to Cook Cauliflower Rice
Of course, the cooking time will depend on your recipe, the amount you are cooking and how wet or dry you like your “rice”. That said, here are some average numbers:
- Microwave: about 5 minutes
- Stovetop, in Pan: about 5-8 minutes
- Oven, on Baking Sheet: about 25 minutes @ 450 degrees F
- Oven, Pizza Crust: about 20 minutes
1. How to Cook Cauli Rice in Microwave
First, shred 1 head of cauliflower into approximately 4 cups of “rice”. Next, place the mixture into a covered microwave dish and cook for approximately 5 minutes or until tender.
Although this cooking method is quick and easy, many people report that it ends up just tasting like small pieces of cauliflower. That said, if you don’t have a lot of time and are adding the rice to a casserole or soup dish, I don’t think microwaving will make much of a difference in flavor or texture.
…Cooking Cauliflower from Frozen
You can take this vegetable directly from the freezer to the sauté pan. Cook covered until the last couple of minutes, then uncover the pan to release extra moisture.
According to Faith Durand of TheKitchn.com, freezing cauliflower does not change texture.
2. Making Low Carb Rice Dishes in a Sauté Pan
Jill Nystul of One Good Thing By Jillee says that out of microwaving, baking and sautéing, the stovetop method is her favorite. She simply adds olive oil until the edges are golden brown. She also mentions that riced cauliflower works well in casseroles, soups and with sauces because it soaks up liquids.
The following veggie stir fry recipe suggests cooking the cauliflower rice in coconut oil, garlic, onion, salt and pepper and veggie broth. Here’s how:
3. How to Bake Riced Cauliflower in the Oven
One way is to roast it. For this recipe, you only need 4 ingredients: cauliflower, cooking spray, avocado oil and salt.
Basically, you mix avocado oil in with your cauliflower rice and then spread it evenly over a lined baking sheet. Cook for approximately 27 minutes at 450 degrees, removing occasionally to stir the mixture and re-spread for even roasting.
Some people prefer the crispier and drier texture of baking in the oven. That said, keep in mind that baked cauliflower rice doesn’t come out super crunchy or crispy. It still tastes good, though. You can also add green onions or your own spices like garlic or ginger. Here’s the recipe.
4. How to Make Cauliflower Pizza Crust
I love this video where Chef Buck shows how to make a cauliflower pizza crust the Lazy Way!. Instead of squeezing the excess water out of it, like many recipes call for, he cooks it on the stovetop in a pan instead.
Plus, the crust recipe only contains 3 ingredients! Now that’s my type of cooking. Cook at 400 degrees F for about 20 minutes. Then, add whatever toppings you like.
Ingredients:
- 2 cups of grated cauliflower
- 1 cup of freshly grated parmesan cheese
- 1 egg beaten
Of course, if you want additional seasonings in the crust you can add them to spice things up.
But wait.. I’ve got more low carb ideas for you using cauliflower. Think grilled cheese sandwich, tater tots and more…
