Super Tasty Cauliflower Rice

Cauliflower rice is a great, low-carb, alternative to normal rice. But it can often be a little lacking in flavour.

My quick to cook version adds butter and turns up the heat as colour on cauliflower gives it more flavour and stops the dish being a watery mess.

TOP TIP - get a big frying pan to cook it in and keep it moving on the high heat. I've seen recipes that suggest putting a lid on the pan. DON'T DO THIS! It doesn't allow the water to cook away from the cauliflower and it will leave you with a soggy cauliflower mash instead.

Super Tasty Cauliflower Rice Recipe Video

Low Carb - this is a great low carb alternative to rice and works really well with curries.


  • Half a large cauliflower
  • 2 tablespoons of olive oil
  • Large knob of butter (as an option)
  • Salt and pepper to taste



Preparing this dish is easy. You need about half a cauliflower for two people, or one greedy person!

  1. Grab a food processor with a grating attachment. if you don't have this, you can use a box grater, it will just take a bit of elbow grease and little more time
  2. Remove the leaves and most of the stalk from the cauliflower
  3. Chop the cauliflower in to pieces thin enough to fit into the chute
  4. Push the pieces into the chute and grate all the cauliflower pieces


  1. Put a large frying pan on a high heat
  2. Add the oilive oil and bring up to temperature
  3. Add the cauliflower to the hot oil, it should sizzle when it hits the pan (if cooking more than half a cauliflower it is best to cook in batches)
  4. Toss the cauliflower in the oil and season with salt and pepper
  5. Add the butter to coat all the cauliflower, this gives extra flavour and browns the cauliflower more
  6. Continue to cook, stiring occasionally
  7. Cook for about 10 minutes and serve with your favourite dish

Cooking tip - colour equals flavour, so make sure the cauliflower is allowed to sit in the pan and catch a little. Don't keep stirring, but toss the rice every couple of minutes to ensure it is a nice golden colour throughout.


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