A plate filled with herby cauliflower rice

Cauliflower rice

  • 1
  • 2
  • 3
  • 4
  • 5
(25 ratings)

Prep: 3 mins Cook: 7 mins


Serves 4

Pulse cauliflower in a food processor to make cauliflower couscous or an easy rice-like side dish that's much lower GI and ready in just 10 minutes

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian
  • Vegan


  • kcal58
  • fat1g
  • saturates0g
  • carbs4g
  • sugars3g
  • fibre3g
  • protein5g
  • salt0g


  • 1 medium cauliflower



    A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

  • good handful coriander, chopped
  • cumin seeds, toasted (optional)


  1. Cut the hard core and stalks from the cauliflower and pulse the rest in a food processor to make grains the size of rice. Tip into a heatproof bowl, cover with cling film, then pierce and microwave for 7 mins on High – there is no need to add any water. Stir in the coriander. For spicier rice, add some toasted cumin seeds.

You may also like

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
10th Mar, 2020
First time trying this and wasn't convinced I'd like it, let alone my husband and son, but it was delicious. I spread it out on a baking tray, sprinkled over a garlic herb and spice mix and turned it a few times during cooking (about 15 mins at 200C). I'm not sure I'll want to use rice much after this as it was so moreish! I served with veg and chicken Quorn (also a revelation!) stir fry.
19th Jan, 2019
Tried this for the first time tonight to accompany a chicken curry. Really surprised at how tasty it was, and the calorie content is a real bonus. Simple, quick and easy.
27th Apr, 2017
Half a medium cauliflower, cut most of the stalks away from the florets and blended them in a smoothie maker in several stages to make sure the blades could reach all the florets. The resulting pile of cauliflower "grains" was quite damp. In a deep sided frying pan I sprayed the 'rice' with a couple of pumps of an olive oil sprayer and mixed it well with a rubber spatula (Non stick pan) and then spread the 'rice' evenly . I then put the frying pan under a high grill setting on the oven and kept an eye on it, Every few minutes I took the pan out and stirred the rice and spread it evenly again. Before the 'rice' was completely dry I removed it from the grill and fluffed it up with a fork. I then served it up with a chicken jalfreizi curry and you could not tell the difference from actual rice. Next time I will add some frozen petite pois to the rice and maybe a bit of spice.. It was delicious and had more flavour to it than ordinary boiled rice. I will use a proper blender to see if I can create the rice in one go.
16th Jan, 2017
I added broccoli when blitzing the cauliflower to add a bit of colour & flavour. Worked very well.
21st Nov, 2016
Great! Doesn't taste of cauliflower. Asked my husband if he liked the rice, and he said "Yes, it was fine, anything special about it?" So easy to cook too!
9th Jun, 2016
Lovely and just like couscous (not really rice). Worked really well with a saucy dish like ratatouille chicken bake.
25th Feb, 2016
Just tried this for the first time as now on a serious diet, I have to say, (with apologies to fellow Trekkers), - It's rice Jim, but not as we know it! Had it with Chili con carne and went down well. Mandbaby - I cooked mine for about 4 minutes with a stir halfway. Time would depend on quantity I think. Mine was just a single portion, but in any case it's quite acceptable to eat raw caulie, (wash it first of course), so I would say it's personal preference. catie911 - Great suggestion about the Mushroom Stroganoff, will try that soon, thanks.
3rd Oct, 2015
I've never particularly liked cauliflower but tried this as I have been trying to reduce my carb and calorie intake. Since first trying this 6 months ago I haven't cooked a single grain of rice. It's lovely with Mushroom Stroganoff (5:2) and you can substitute it for couscous too. Vary the herb depending on what you're serving it with, or just whizz it up on its own (including stalks), put it in a covered glass bowl, microwave on high for 4 mins and give it a bit of a fluff with a fork. Delicious.
2nd Sep, 2015
7 minutes seems like an awfully long time to microwave merging so dry - especially without stirring. If I microwave veg for my children and don't add much water, I find it burns very soon after its cooked - I have to be very careful not to overdo it. Is seven minutes really right?
29th Apr, 2015
So easy and tasted nice (I used put cumin seeds in before microwaving then stirred through frozen coriander before eating. Consistency more like cous cous than rice, but a filling and healthy alternative side dish.


Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
1st Jul, 2016
I have made cauliflower rice several times now. I dry-fry it! I've been trying different additions...peppers, mushrooms, peas etc, with plenty of seasoning. Maybe it takes a little longer than microwaving, but I like the texture much better this way. Am trying the cauliflower rice pizza base tonight (mix with eggs and a little cheese) bake 15-20 mins first, until looking cooked and crunchy, then add toppings for another 10 mins max.
Want to receive regular food and recipe web notifications from us?