How to Make Cauliflower Rice, Healthy Tip of the Week

I was a carbaholic. Back in 1995, I bought cases of ramen for dinner, ate two bagels during staff meetings and frequented the vending machine at work regularly. My eating habits changed slightly with age recognizing that simple carbs were really unhealthy. Though I did stand behind eating whole grains rather than the “white ones,” I still felt bloated and packed on a few extra pounds because I ate mostly carbs and few vegetables. It wasn’t until a few years ago when I was looking to add more produce in my life that I started substituting vegetables for bread and pasta.  I tried spaghetti squash, zucchini noodles aka zoodles and now I’m eating cauliflower rice.

So, if you are looking for an easy healthy tip try using veggies in place of your pasta. Or, start out making your dinner half pasta/half veggie pasta. Here’s how you can do it.

Healthy Tip: How to Make Cauliflower Rice

It’s crazy how easy it is to prepare dishes with these veggies. I actually think cauliflower rice is the quickest. It’s just a few steps: wash, slice, put small pieces in a high speed blender or food processor, then pour out and serve. I sometimes use it solely as my “rice” with sauce and veggies on top. I’ve also created light pasta salads combining half cauliflower rice/half whole grains (like farro) with fruits, veggies and specialty oil mixes.

Please check out the video and let us know what you think. It’s less than two minutes and provides a quick demo.

What foods do you substitute for simple carbs like white pastas, sugar and white bread?


  1. Thank you for sharing this, Caryn! I had a delicious cauliflower rice dinner this evening. We may have to get you into the camp kitchen this summer!

    • Yay. I’m so excited that you made your own cauliflower rice dinner. I LOVE that camp offers healthy faire like salads. I can definitely share some of my favorite easy meals made from minimal ingredients. I can’t wait. Have a great week and can’t wait to see you this summer.

  2. what if you don’t like cauliflower? I’m going to make it our one new food!!
    Kristen recently posted…Dreams Can Change in Your 30’s

    • I think cauliflower tastes differently depending on how it’s cooked. I can understand why people especially kids wouldn’t like cauliflower raw – the texture and lightly bitter taste might turn them off. But, steamed it losing a lot of the bitterness. Plus, I add in spices or even cheese for my son and he barely knows it’s cauliflower. The rice works this way, too. When I use it under pasta sauce, the tomatoes overpower the strong raw cauliflower taste. Good luck with it as your #OneNewFood. Great idea.

  3. Wow, what a great idea! My kids love cauliflower. It’s one of their no complaint veggies! I think I am going to try making this some time. thanks for sharing!
    Jen recently posted…Mommy Reality #35: Your Nemesis

    • Wow. I love that your kids enjoy cauliflower. I eat a lot of this cauliflower rice but also love to steam it. Back when everyone was making the cauliflower mashed potatoes, I started to add spice to mine. Years later, I still do this. It’s like a chipotle mashed potato. Have a great week.

  4. OK not to be the idiot in the crowd, but do you serve it raw, or after processing do you cook it??? Do the other vegetables warm it up???

    Also I have been eating for the past 4 to 6 months the Cauliflower with chick peas recipe for lunch and sometimes dinner. Its the one with the home made mustard dressing. Have you heard of that? It is addicting……


    PS the kids and husband scoff it down.
    BritishMumUSA recently posted…Other Mothers Would Have Too

    • HI. I’m so sorry for the delay. I serve it both ways: raw and steamed. As you mention, if I saute other veggies or put warm sauce over raw cauliflower rice it will wilt the cauliflower so I don’t need to cook it. Sometimes I also steam it so that it has a different consistency. I haven’t heard of this homemade honey mustard dressing. It sounds so good. Plus, I LOVE chickpeas so can see myself LOVING this. Thanks for the suggestion.

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