-------GET YOUR FREE REPORT:-------

Debunking the 5 Great Diet Myths NOW!

No Fields Found.

Toasted Cauli-Rice


Featured: Green Cauli-Rice

If you like the texture and consistency of rice, but don’t want the carbs along with the fat-storing insulin spike, then toasted cauliflower “rice” might be a great option for you.

Ingredients and tools

1 head cauliflower

Sharp knife

Cutting board


Food processor that has a chop feature

Gallon baggie or other storage container



I am specific about the food processor because I read some online recipe blogs that it is possible to use a hand-held grater or a blender. Okay, it is “possible”; but it is a giant mess. Trust me on this one, use a food processor with a chop feature.

Clean and cut the cauliflower, including removing the center stem. I like to trim the outside off the stem and eat it like a carrot with a bit of salt. Cut the flowers up into pieces no larger than a golf ball. Toss about a cup of them into the food processor and pulse it on the chop setting.

If you try to pack too many flowers into the processor, big pieces remain intact and they won’t “rice.” Use a spatula to remove the riced cauliflower into a gallon ziplock bag or other container. One head of cauliflower yields about 6 cups of “rice.”

Once you have the cauli-rice prepared, you can divide it into smaller portions to use in an upcoming meal, store in the refrigerator for a few days or freeze it. I did notice that there are cauliflower “pearls” in the vegetable freezer section so you can buy them if you’re in a pinch for time.

Cauli-rice cooking

There are a number of ways to use the cauli-rice. Below are a couple of recipes for toasted cauliflower rice.


Garlic Cauli-Rice


2 cups cauliflower rice

1 tablespoon butter (or coconut oil)

½ teaspoon each salt, pepper, garlic powder


Preheat a pan on medium high. Melt the butter in the pan, then toss in the cauli-rice and seasonings. Cover the pan for about 1 minute to soften the cauli-rice, then remove the lid. Continue cooking until the rice is “al dente.” Turn it often with a spatula so some of it has a toasted appearance. Serve as a side dish instead of rice.

This rice is featured with the Coconut Curry Chicken Thighs with Peppers and Mushrooms recipe.


Green Cauli-Rice

In addition to the ingredients listed above, sometimes I will chop a cup of spinach or arugula and add it to the cauli-rice.  Today I had this recipe with leftover coconut curry chicken.

toasted cauli-rice






Green Cauli-Rice Cooking


plated cauli-rice






Toasted and Plated Green Cauli-Rice








Green Cauli-Rice with Leftover Curry Chicken Thighs