A Spicy Perspective

Roasted Cauliflower Rice

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Roasted Cauliflower Rice – This “rice” recipe is a wonderfully healthy substitute for those on a grain free diet. But everyone will love this delish low carb side dish!

Easy Roasted Cauliflower Rice! #GrainFree #Paleo #GlutenFree #cauliflower

So… as you can see by the name, this Roasted Cauliflower Rice recipe isn’t really “rice” at all.

However, if you are on a strict #paleo or #lowcarb diet, this grain free recipe is a life saver.

Even if you’re not adhering to a particular gluten free diet, here is a fabulous low carb side dish that everyone in my family loves.

Perfect for serving with wonderfully sauce-heavy main dishes, cauliflower rice gives you that fluffy yet substantial texture you crave in a side dish.

Roasted Cauliflower Rice! #GrainFree #Paleo #GlutenFree #cauliflower

How to Make Perfect Roasted Cauliflower Rice

You only need 3 simple ingredients to make this delicious low carb and grain free side dish.

  • Cauliflower
  • Olive Oil
  • Salt

Seriously, that’s it!

However, you can definitely add a hint of one or two spices to compliment whatever you are serving for your main dish, like a healthy pinch of cumin, turmeric, chili powder, or Chinese 5-spice.

Depending on how much rice you are needing to make, you’ll either want one large or two small cauliflower heads for this recipe. You remove the leaves and core, and use just the florets for creating the “rice.”

Making Roasted Cauliflower Rice! #GrainFree #Paleo #GlutenFree #cauliflower

Here are the easy steps for making Roasted Cauliflower Rice:

  1. Simply grind cauliflower florets in the food processor until they become roughly the size of rice.
  2. Next, toss the riced cauliflower with olive oil on a prepared baking sheet, sprinkle with salt and any other desired spices, and roast for a few minutes.
  3. Stir gently, smooth out again, and continue roasting for another 5 minutes.

Once roasted, the cauliflower “grains” are soft, tender, and fluffy

Heck, it looks, feels, and even kind of tastes like rice. Who knew?!

The first few times I served grain free side dish this to my family, the kids were halfway through dinner before they realized it wasn’t real rice. And it was so yummy, once they were wise they couldn’t care less that they were happily enjoying cauliflower!

Pretty convincing.

Get the Complete Roasted Cauliflower Recipe Below!

How to Make the Best Cauliflower Rice

If you’re looking to lighten up your diet, or are just curious about the versatility of cauliflower, give this “rice” recipe a try.

You can serve alongside any of these flavorful main dishes for a fantastic low carb meal!

Low-Carb Cauliflower Rice

Is Riced Cauliflower Good for Meal Prepping?

Yes! Go ahead and use your food processor to “rice” a large batch of cauliflower, and then seal portions in freezer-safe bags while still raw.

The uncooked cauliflower will keep well for 2 months in the freezer! Simple defrost and roast per my recipe when you’re ready to enjoy.

Does Roasted Cauliflower Rice Save Well for Leftovers?

Kept in an airtight container, cooked cauliflower rice will keep well in the fridge for 3-4 days or the freezer for up to one month. Enjoy reheated in the oven or microwave.

Note: Because the “rice” will have been sitting with the oil, you won’t get quite the same fluffy and tender side dish when you reheat. However, it is still incredibly tasty and perfect for lunch meal prepping!

Add cold leftover cauliflower rice to fresh salads, use in burritos and “rice” bowls, or try my Cauliflower Fried Rice recipe!

What’s your favorite way to enjoy this grain free not-rice?

Cauliflower Rice

Looking for More Delicious Low Carb Side Dishes?

Cauliflower Rice
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5 from 8 votes
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Roasted Cauliflower Rice

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Roasted Cauliflower Rice - This "rice" is a wonderfully healthy rice substitute for those on a grain free diet. But everyone will love this delish low carb side dish!
Servings: 4



  • Preheat the oven to 450 degrees F. Cut the cauliflower in half and remove the core and leaves. Roughly chop the cauliflower and place in the food processor. Pulse until the cauliflower is small and fine like rice.
  • Dump the cauliflower rice out onto a large rimmed baking sheet (If your baking sheet is average sized or small, use two.) Drizzle the olive oil over the top. Then mix with your hands and spread the cauliflower rice out into a thin layer. Sprinkle with salt.
  • Roast in the oven for 5 minutes. Then stir and smooth out again. Roast, another 5 minutes. Serve warm.


Sometimes I like to add a little curry, cumin, or chile powder to the cauliflower rice, depending on what main dish I'm serving it with.


Serving: 1serving, Calories: 98kcal, Carbohydrates: 7g, Protein: 3g, Fat: 7g, Saturated Fat: 1g, Sodium: 43mg, Potassium: 430mg, Fiber: 3g, Sugar: 3g, Vitamin C: 69.3mg, Calcium: 32mg, Iron: 0.6mg
Course: Gluten free, Side Dish
Cuisine: American, vegan
Author: Sommer Collier

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66 comments on “Roasted Cauliflower Rice”

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  7. OMG Roasted Cauliflower Rice!Nice this that there is rice recipe like this! I am a rice person and this will be perfect for me!Amazing!

  8. So easy! Such a good idea for a healthy recipe. Thanks for sharing! :)

  9. love this cauliflower rice so much! It’s the greatest

  10. I’m new to using cauliflower as a substitute for rice. And sometimes microwaving it or pan heating it makes it too mushy. But THIS is what I was looking for. It’s delicious and rather easy! Thanks

  11. This New Year brings new goals and this recipe fits right into these plans! Healthy and tasty is what 2020 is all about!!

  12. The whole family love this easy cauliflower rice recipe!

  13. Such a great alternative for grain rice! 

  14. The first batch that I made, I made it just as described. It was wonderful. We ate it as a side for simple roasted chicken. The second time, I toasted some cumin seed and added it prior to the cauliflower during the second 5 minutes of roasting. It was a taste of heaven.

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  30. Finally getting around to trying this. Awesome – added it to a veggie burrito with some cumin and chili powder, very tasty.

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  33. I’ve really been wanting to try this! It looks so good!

  34. I simply put cauliflower raw in foodprocesser till rice like. Then I saute an onion with some butter and garlic and add cauliflower. Put the lid on and let it cook for about 5minutes. Really nice!

  35. Definitely want to try this recipe!

  36. My kids love roasted cauliflower so I can’t wait to try this “rice” version!

  37. I love cauliflower “mashed potatoes” so I’m anxious to give this a try!

  38. Yours and my friend Adriana told me about you.I love your website and Adriana loves your food.Can’t wait to try your recipes..

  39. Love how this can be an extremely quick way in getting dinner on the table, yet the flavour doesn’t give anything away! Thanks for sharing Sommer! I have a question though: does the cauliflower have to be very fresh? I do hope this can be a smart, yummy way to use up cauliflower that might be on its way out soon.

  40. Ooooh what a great twist on rice! Love it!

  41. We have rice so much, definitely want to try substituting it like this. Looks wonderful :)

  42. I just hopped on the cauliflower rice train, and love it, but roasting the cauliflower?! AMAZING idea!!

  43. Great alternative to rice! I really need to try this!

  44. I need to make this! It looks so light and fluffy!

  45. I love cauliflower rice, it’s so versatile!

  46. Looks like I need to try this! ;)

  47. I love making cauli rice in the microwave but have never roasted…looks delicious! Sounds like a great way to decrease amount of water in the final “rice”. Thank you so much Sommer!

  48. How long can I keep it in the fridge? Looks DELISH!!

  49. I’d love to try this, we have been going more grain free around here!

  50. So delicious, one of my very favorite ways to enjoy cauliflower!

  51. We have been on a cauliflower kick lately! Love cauli rice and even make a pizza crust out of it!

  52. We LOVE cauliflower rice here! Great recipe Sommer :)

  53. This is seriously so cool and an awesome alternative to rice!!

  54. This looks like the perfect healthy side dish!

  55. I am so into this. I have really, really been wanting to try it, and now you have sold me!

  56. I love cauliflower rice, too. So easy, just a little time consuming. We make a stir fry with it. YUM! Thanks for sharing!

  57. I sooooooo need to try this! And definitely could use a big bowl after our weekend in Miami!

  58. So easy!!! I’m going to have to try this soon!

  59. Love cauliflower rice! Great side for any meal!

  60. Good reason to break out the food processor! I’m just waiting for cauliflower prices to drop. They are outrageous right now.

  61. Wish I had a food processor…this looks great!

  62. I’ve been wanting to try this forever!! My sister talks about how good it is. This just pushed me over, going to try this week :) Mmmm!!

  63. I love making cauliflower rice, but I never cook it first. Love this idea for a lite summer side!

  64. So, after Miami, I NEED this healthy little cauli rice in my life. I love cauli rice, but I have never roasted the cauli beforehand….YUM! Pinned :) So great to meet you!