How To Make Cauliflower Rice: A High-Fibre, Low-Carb Staple For Healthy Eating
- Emma Lisa
- Jul 1
- 10 min read
Updated: Aug 24
If you're looking for a delicious, low carb alternative to white rice that’s gentle on your blood sugar and full of fibre, cauliflower rice is a game-changer. It’s budget-friendly, incredibly versatile, and a smart swap for anyone focused on clean eating. Whether you're diabetic like me, watching your carb intake, or simply just want to eat clean and healthier. cauliflower needs to become your pantry staple.
Why Cauliflower Rice Is Healthy
Love it or hate it, cauliflower is nutritious vegetable that is a staple in my low carb kitchen and has so many versatile uses in healthy, wholefood cooking. I use it for the base of all my stir fries and wherever white rice is used for the family and this is because cauliflower is:
naturally low in carbohydrates, low calorie and good source of antioxidants
high in dietary fibre, supporting digestion, gut health and blood sugar stability
packed with nutrients, including vitamin C and K, as well as folate and antioxidants
Unlike traditional white rice, which can spike blood sugar (especially in large servings), cauliflower rice offers the same comfort-food feel without the crash. It's light, satisfying, and takes on the flavour of whatever you pair it with making it perfect for your favourite stir-fries, curries, burrito bowls, and more.
Why You'll Love This Recipe On Repeat
easy to make and very versatile; can be made plain or easily flavoured
cheap, budget-friendly ingredients that are always stocked on every grocer's shelves
very easy to season with flavourful herbs, spices and other natural ingredients
suitable for low carb, diabetic, vegan and low calories diets
This How To Make Cauliflower Rice Tutorial will walk you through just how dead simple making your own low carb rice from a head of cauliflower can be with only two or three ingredients. But before we jump into the how, here's why cauliflower has many so health benefits worth knowing:
Health Benefits Of Cauliflower
Cauliflower is one of those vegetables that often gets overlooked, but it is fast becoming the go-to swap for white rice, mash, and even pizza bases for those cutting back on carbs, sugar, or ultra-processed foods. It is also a quiet nutritional powerhouse that ticks all the boxes for anyone wanting to eat cleaner and feel better.
Cauliflower is naturally rich in dietary fibre which supports better digestion and can keep you feeling much fuller for longer. This is super helpful to note if you are trying to lose weight or starting to eat clean and want to ease into a low carb lifestyle. Cauliflower is a staple food for this, as it is naturally low in carbs and makes for lighter meals that still feel satisfying. This fairly cheap vegetable to buy, is packed with antioxidants and essential nutrients that will provide your body the nourishment it needs without any of the heavy, sluggish aftermath of regular starches you'd find with rice. Here's how eating low carb cauliflower can benefit you:
Low in Carbohydrates
As I mentioned, cauliflower is naturally low in carbs, making it ideal for low carb, keto, or diabetic-friendly diets. You can enjoy it raw or cooked, and it is easy to flavour for low carb diets or diabetics who want an alternative to white rice which can spike blood sugar.
High in Dietary Fibre
Cauliflower is a great source of dietary fibre and helps to support your digestion, gut health, and nutritional intake. It can be used as a safe low carb substitute for white rice and will help keep blood sugar levels stable while allowing your to enjoy rice dishes without any insulin issues.
Rich In Antioxidants
Get your glow on with this unsuspecting beauty food. Cauliflower contains glucosinolates and isothiocyanates, two plant compounds shown to reduce inflammation and protect against chronic disease. it’s a glow-up food for your skin being rich in antioxidants like vitamin C, which helps support collagen production, fight free radical damage, and brighten the skin from the inside out. Adding cauliflower to your menu a few times a week is great way increase your intake of these compounds and support good health.
Supports Detoxification
You might be surprised to learn that cauliflower is a great detox food. It helps the liver naturally detox thanks to sulfur-containing nutrients and antioxidants. For those on a weight loss journey, trying to manage PCOS or diabetes, this makes cauliflower a staple food to add to your low carb diet. Cauliflower can also help reduce breakouts and promote a clearer complexion. So, next time you’re reaching for a beauty booster, don’t forget that this humble veggie has skin-loving perks, too.
Packed With Nutrients
Cauliflower is nutritious and provides your body vitamin C, vitamin K, B vitamins, folate, potassium, and magnesium, all of which are essential for energy and immune support.
Versatile & Satisfying
Cauliflower is fantastic low carb, low calorie stand-in for rice, mashed potatoes, pizza crust, or even gnocchi. It's the perfect for gluten-free base ingredient for those with an intolerance or sensitivity to gluten, and can be used in a wide variety of dishes as a healthy substitute.
Suitable For All Dietary Needs
You can enjoy a well-balanced low-carb diet whether you enjoy meat or prefer plant-based foods, have food allergies or cultural preferences. The wholesome nourishment your body with receive from a properly balance low carb menu, is just as good with either animal meat or vegan based, making low carb suitable for nearly everyone's dietary needs.
Easing into a more low-carb lifestyle isn’t just about fitting into a bikini, that little black dress or weight loss. It’s far bigger than that, and provides such a simple, holistic way to better support your long-term health goals. So, whether you're interested in low carb to help manage sugar cravings, reduce inflammation, or drop a few kilos, starting with whoelfood-based recipes like the one below gives you a running start.
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How To Make Low Carb Cauliflower Rice
(Let's Make It Step By Step)
You only need one ingredient to make this rice, and that is simple a fresh head of cauliflower. You can make it using your trusty food processor or if you are a whiz with a chapping board, finely chop the cauliflower florets by hand. Either way works, one is just faster than the other.
How To Make Cauliflower Rice
Making your own cauliflower rice at home is quick, easy, and much more budget-friendly than store-bought versions. All you need is a fresh, large head of cauliflower and a few minutes in the kitchen. Once prepped, it’s ready to cook, season, or freeze for speedy low carb meals. You can use fresh or frozen cauliflower depending on the season and your budget, either type works well.
What You’ll Need:
1 head of organic cauliflower
a food processor (or sharp knife and cutting board)
clean kitchen towel or cheesecloth
airtight containers or reusable freezer bags
The trick to making great cauliflower rice is to use fresh cauliflower and not over-process it. You want a texture that’s light and fluffy, not wet or mushy. I like to pre-season mine (see recipe below), but you can simply chop, sauté in seasonings and enjoy as is.
To Make Cauliflower Rice
Start by chopping a head of cauliflower into florets and blitzing them in a food processor until they resemble rice. If you don’t have a processor, a sharp knife works just fine, it just takes a bit longer. From there, you can portion the rice into containers and store it in the fridge or freezer, ready to cook up in minutes. You can even season it ahead of time with garlic, herbs, or a little olive oil to make midweek meals even easier.
Serving Ideas
Whether you’re meal prepping to eat more low carb or just want a quick veggie base, cauliflower rice is a flexible option that fits easily into almost any dish. Use it in the following ways:
stir-fried with tamari and veggies
as a base for curries, burrito bowls or nourish bowls
tossed with pesto and roasted veg
added to soups for extra texture without the carbs
These simple serving suggestions make it easy to enjoy cauliflower rice as a healthy, low carb base for everyday meals. It pairs beautifully with a wide variety of flavours, cooks in minutes, and can be seasoned to suit any dish, all without complicated prep or time-consuming steps.
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Seasoned Low Carb Cauliflower Recipe
(Try This Quick & Easy Recipe)
This clean eating recipe cauliflower makes the perfect low carb main course or side dish for dinner, and you won't believer how quick and easy it is to make. You only need the rice you prepared in the previous step to make and your favourite herbs and seasonings. Enjoy it as a densely nutritious, low carb staple in your menu this week and beyond.
Low Carb Cauliflower Rice Recipe
Ingredients
1-2 cups of plain cauliflower rice (see above)
1 clove garlic, organic
1/2 cup vegetable or chicken stock (liquid)
1 tsp onion powder
1-2 sprigs of your favourite herbs
1 pinch salt and cracked pepper to taste
Cooking Instructions
Prepare the cauliflower rice using the tutorial above and add to small pan. Cover the rice with the rice with the stock and toss in the remaining ingredients (save a little fresh herbs for garnish). Heat on the stove and bring the pot to a simmer. Allow the seasonings to flavour the rice by cooking for 8-10 minutes, stirring to avoid the rice sticking. Drain any remaining liquid and serve as is, or alternatively stir fry for a few minutes if you like a more crispy rice texture. Pair this with chicken, fish or use as abase for curry and vegan dishes.
Nutrition & Serving Size
Per Serving: 1 cup | Calories 30 | Protein 1.5g | Fibre 1.5g | Fat 0g | Net Carbs 4.5g
Nutritionist Note
Cauliflower rice is a nutrient-dense, low-carb alternative to traditional rice, making it an excellent choice for weight management, blood sugar balance, and hormone health. Rich in fibre and antioxidants, it supports digestion and satiety while keeping calories significantly lower than white or brown rice. For individuals managing PCOS or diabetes, swapping to cauliflower rice can help reduce glucose spikes and improve insulin sensitivity, making it a simple yet powerful swap in everyday meals.
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Frequently Asked Questions
Does cauliflower rice taste like regular rice?
Yes and no. Cauliflower rice has a mild, slightly nutty flavour, but when seasoned well, it takes on the taste of whatever you serve it with. If it is prepared well, you really won't notice the difference, and given it is so low carb compared to white rice, its worth making it.
Can I freeze cauliflower rice?
Yes! Cauliflower rice freezes beautifully. Just make sure you let it dry slightly before packing pre-portioned servings into a freezer-safe tub or ziplock bags. It will store it in an airtight container or freezer bag for up to 2 months, and there is no need to thaw before cooking. Just pull from the freezer and add use as you would regular rice.
Is cauliflower rice good for weight loss?
Definitely. Cauliflower rice is naturally low in calories and low carb, high in dietary fibre, and helps keep you full longer. This makes it super smart choice for anyone watching their weight or blood sugar, or who wants to start eating clean and more low carb.
How do I stop cauliflower rice from getting soggy?
Avoid overcooking it. Sauté it quickly on medium heat and don’t add water unless you are pre-flavouring it. You'll need to drain it before sautéing, but in every other way, it acts juts like regular rice.
Can I season it in advance?
You sure can, just as the above recipes demonstrates. Do you have to? No, you can add your favourite herbs or spices while cooking as well and simply stock pre-portioned servings of the plain rice.
More Low Carb Recipes To Try
If you liked this recipe using low carb, come check out all of my quick and easy to meal prep low carb recipes made with healthy, clean eating ingredients:
Nutritionist's Note
Eating healthy and low carb is easy when you focus on nutritious, homemade meals like this salad wrap recipe. Instead of dieting, simply start to start eating more low carb foods that naturally support your digestion, balance blood sugar, and keep food cravings in check.
Want more low carb recipes like this and daily nutrition support? Come join my free Eat Nourish Glow Facebook Community where I share exclusive meal planning tips, free nutrition challenges, and expert recipe guidance to help you eat well and feel your best every day! See you over there!
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Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Tried this recipe with a few finally chopped vegetables through it and absolutely loved it, was a family hit and will try again! Excellent!