Cauliflower rice is the perfect low carb, whole30 friendly substitute to traditional rice. It’s also paleo, keto, vegan and gluten-free, which makes it an ideal staple for any recipe. Its versatility allows it to be used in countless ways, and makes it easy to sneak in some extra veggies!

 There are so many fun ways you can use cauliflower rice to make a nutritious and vegetable-packed meal:

Breakfast: Healthy Tropical Breakfast Smoothie Bowl

Lunch/Dinner: Whole30 Cauliflower Fried Rice with Chicken


Nothing beats fresh, homemade ingredients. I am going to show you how to easily make your own at home so you can save some money and have the freshest, tastiest cauliflower rice possible! 


How to Make Cauliflower Rice


A bowl of washed cauliflower drying


There are a couple of different ways to make cauliflower rice.

  1. Food Processor
  2. Box Grater
  3. Chopping with a Knife


The easiest, in my opinion, is using a blender or food processor, however, you do have to be careful not to over blend or you will end up with more of a gritty mashed cauliflower concoction rather than rice.

To get the perfect size and texture while using the food processor, I recommend using the low speed and making sure to periodically scrape the bits off of the sides.


Instruction on how to make cauliflower rice in a blender


If you don’t have a blender you can also use a box (cheese) grater and grate the cauliflower in the same way you would use it for cheese. Be careful of your fingers though!

Before ricing your cauliflower, make sure to wash and dry the cauliflower thoroughly. Remove the leaves and stalks and roughly chop into florets. If there are any browned spots, just chop it off and discard it. 

Don’t have a grater or food processor?

No worries, with some patience and a knife you can chop up the cauliflower florets into tiny pieces.

It will take a bit longer to do (unless you have some serious chopping skills, which I do NOT) but you can still end up with the same result as using a grater, or food processor/blender. 


How to Store Cauliflower Rice


A bowl of riced cauliflower


It’s best to use the cauliflower rice as soon as possible, however, it keeps fresh in the fridge for about 3-4 days. Personally, I like using an airtight bag or container and keeping it in the freezer to minimize the smell of sulfur that cauliflower can give off.

If you store it in the freezer, use it within 6 months for the best results. Don’t forget to write the date on the container so you know when you made it. You’d be surprised at how easily you can forget! 


Why I Love This Cauliflower Rice Recipe


A pan of riced cauliflower


As I mentioned, cauliflower rice is super simple to make and can be used for pretty much any dietary need out there.

It not only serves as a great substitute to traditional rice, but it can easily be blended and used in other recipes such as soups, sauces, smoothies, and mashed up like potatoes.

One of my favorite ways to use this is as low carb, paleo, gluten-free option as a thickener in sauces and smoothies. You can cook your rice until soft then blend it until it’s smooth to combine into any recipe.

Another great thing about cauliflower is that it has a very neutral flavor and easily absorbs whatever you season it with.

This makes it a great staple for meal prep since you can make a whole bunch of it ahead of time, freeze it, and season it multiple different ways to keep meal prep from becoming monotonous and boring. 

A bowl of riced cauliflower


So that’s it! I told you it was super easy. 

What are some of your favorite ways to eat cauliflower rice? Leave a comment below!




A pan of riced cauliflower and Instruction on how to make cauliflower rice in a blender


You may also like these Whole30 Friendly Cauliflower recipes:

  1. Whole30 Cauliflower Fried Rice with Chicken

  2. Avocado Hummus (Whole 30 Recipe)

  3. Whole30 Cauliflower Sweet Potato Mash


A pan of riced cauliflower

Get the recipe:How to Make Cauliflower Rice {Whole30}

Cauliflower rice is the perfect low carb, whole30 friendly substitute to traditional rice. It’s also paleo, keto, vegan and gluten-free, which makes it an ideal staple for any recipe.
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  • 1 head medium cauliflower


  • Cut off the end and leaves of the cauliflower. Wash and thoroughly dry*.
  • Break the cauliflower into florets or cut into smaller pieces. Pulse in a food processor on low until cauliflower turns into "rice" **.
  • Optional: Transfer cauliflower rice to a paper towel and press to remove extra moisture.


  1. *To wash the cauliflower, I usually break them into florets and soak in water and apple cider vinegar or vegetable wash (Apple Cider Vinegar help reduce pesticides). Then rinse off the cauliflower thoroughly.
  2. ** Do not blend on high. You want the "rice" texture instead of a mashed one.
  3. You can use Cauliflower rice for my Stir-Fried Rice or freeze them for a nutritious and veggie-packed smoothie bowl.
Serving: 1g, Calories: 32kcal, Carbohydrates: 6g, Protein: 3g, Fat: 1g, Sodium: 21mg, Fiber: 3g, Sugar: 3g

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.