Cauliflower rice, I owe you an apology.

For so long, I resisted you. I thought to myself (OK and even said aloud) “It just can’t possibly replace rice. Why even try?”

But oh how wrong I was. You are the perfect low-carb, grain-free conduit for sauces. You’re a great way to sneak more veggies onto plates and into bellies. You pair perfectly with every sauce, choice of protein, and other veggie. You’ve got crunch yet don’t upset the tummy. I get it now. I get it… and I’m sorry for ever questioning the validity of your popularity!

OK now that that’s out of the way, let’s talk why you’d choose this riced veggie over the real deal and how to make it!

Cauliflower rice is a great alternative to grains.

Now you may be thinking “What’s wrong with grains?” Well that’s actually a heavily debated subject in the nutrition community.

On one hand, they’re filled with great fiber and some provide a decent amount of plant-based protein. But on the other hand,

1. Grains are very difficult for many people to digest
2. Most grains are high in carbohydrates, and so can perpetuate imbalanced and erratic blood sugar levels (which cause inflammation, suppress the immune system, and lead to crazy sugar cravings and “hanger”)
3. Grains are typically less nutritious than fruits and veggies (veggies like cauliflower)

(The topic gets even more nuanced — we can talk about anti-nutrients and phytic acid — but for now let’s just leave it at these three since they’re substantial in and of themselves.)

Now I’m certainly not saying that you can NEVER EVER eat grains! I don’t believe that and I certainly do occasionally have grains in my diet. But cauliflower rice is a great alternative (particularly if you are on a grain-free diet, have digestive issues, or are trying to decrease the carbs in your diet) and a fantastic way to get even more veggies on your plate and in your belly.

How to make cauliflower rice using a grater

What you’ll need:

• A head of cauliflower (of course!), washed and thoroughly dried
• The coarse side of a food grater (the side you typically use to grate cheese or carrots)

Directions:

1. Cut the cauliflower into quarters so you can handle it more easily.
2. Shred the cauliflower using the grater. (Yes, this is your cauliflower rice!)
3. Keep going until you have the desired amount of riced cauliflower.
4. Cook to your liking (see instructions below)

How to make cauliflower rice using a food processor

What you’ll need:

• A head of cauliflower (of course!), washed and thoroughly dried
• A food processor with grater attachment or on “chop” setting (my food processor isn’t anything fancy — it only has “chop” and “puree” settings, and works perfectly for making cauliflower rice!)

Directions:

1. Cut the head cauliflower into florets.
2. Place the florets in your food processor and pulse until the cauliflower is the size of rice grains.
3. Keep adding more florets to the food processor until you have the desired amount of riced cauliflower.
4. Cook to your liking (see instructions below)

How to cook cauliflower rice:

Once you have your cauliflower rice, you’re more than halfway there! Because cooking it is incredibly easy. Unlike regular ol’ rice, there’s no boiling involved.

For every 1 cup of cauliflower rice, use 1/2 tablespoon of oil and sauté over medium-heat for 4-6 minutes, stirring occasionally.

• You may find that you like your cauliflower rice a little crispier: sauté for just 4 minutes
• You may find that you like your cauliflower rice a little softer: sauté for 7 minutes

Looking for some fun cauliflower rice recipes?

This is one of my favorites: One Pot Healthy Pineapple Chicken Stir-Fry with Cauliflower Rice

And I’ll add more soon as I keep experimenting with this awesome side dish!

Have you tried cauliflower rice?

Any expert tips!? Any tried-and-true favorite recipes? Please share!