Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients. Cauliflower is low in calories (with only 25 calories per cup/100g) and low in carbs (5g per 100g). Cooked well, it can replace potatoes, rice and pasta!

Cauliflower is super easy to break down and turn into rice. A food processor is the quickest way, but if you don’t have one a box grater works just as well!

Two methods

You can use either a food processor or a box grater to make cauliflower rice. Both are great options, one just takes a little less effort on your part. First, cut your cauliflower into large florets. Place however many florets your food processor can hold and pulse until all of the cauliflower is small crumbs and looks like rice. Or, use the medium holes of a box grater to shred your cauliflower into rice.


Anyway you like! Use your cauliflower rice wherever you would normally use rice. It goes well with chicken, curry or just as fried rice!


  • 1 large head cauliflower, cut into florets
  • 2 tbsp. extra-virgin olive oil
  • 2 tbsp. freshly chopped parsley
  • 1 tbsp. freshly chopped rosemary
  • 1 tsp. fresh thyme leaves
  • Salt to taste
  • Freshly ground black pepper

How to cook

  1. To use a food processor, place florets in a large food processor and pulse until finely chopped.
  2. To use a box grater, grate florets along the medium holes.
  3. Place riced cauliflower in a clean kitchen towel and ring out any excess moisture.
  4. In a large skillet over medium heat, heat oil. Add rice and cook until tender, 5 minutes. Add herbs and season with salt and pepper.