Looking for a healthier alternative to your favorite rice dishes?

This Cauliflower Rice with Salmon dish might just show you an option to replace plain white rice!

Cauliflower rice vs white rice

White rice contains fewer nutrients, such as Vitamin A, B Vitamins, Potassium and Magnesium you get in cauliflower. It’s also much higher in calories, and has a higher glycemic index making it more likely to cause spikes in blood sugar levels.

Not only is riced cauliflower a low-carb and low-calorie substitute for white rice, it’s also jam-packed with essential nutrients and vitamins. Not only is it rich in vitamin C and potassium, it’s also a great source of fiber and antioxidants!

Since its an excellent source of fiber, it’s great for promoting digestion and keeping you full for longer.

Plus, it’s naturally gluten-free and can support a wide range of diets.

Whether you’re looking to cut down on carbs or add more veggies to your meals, riced cauliflower is a versatile and delicious option that you’re sure to love!

Cauliflower Rice

Step 1: Choose the Right Cauliflower

The first step to making cauliflower rice is choosing the right cauliflower. You want to look for a firm head of cauliflower that feels heavy for its size.

Look for cauliflower with tightly packed florets and bright white stems. Avoid cauliflower that has brown spots or any signs of yellowing.

While light spots are not harmful to your health, they are the result of oxidation, which occurs when the cauliflower is exposed to air. At this point, that cauliflower won’t last as long than one with no spots. Opt for a fresher one.

On the other hand, if you come across a head of cauliflower with dark brown or black spots, a pungent odor, or if it appears to be mushy or have mold growing on it, steer clear.

Step 2: Wash and Remove the Leaves and Stem

Start by washing the cauliflower. Use a sharp knife to remove the leaves and stem from the cauliflower.

Cut the stem as close to the florets as possible, but be careful not to cut into the florets themselves. Don’t forget that you can save the stem and leaves for another recipe, like soup or stir-fry.

Step 3: Preparing the Cauliflower

Whether you’re using a food processor or a box grater, cut the cauliflower into large chunks and remove any remaining stem.

If using a food processor:

Pulse the cauliflower until it becomes small, rice-like pieces. You’ll want to do this in batches, so you don’t overload the food processor. Be careful not to over-process the cauliflower, or it will turn into a mushy puree.

If using a box grater: It’s best to cut the cauliflower into halves or quarters before ricing it with a handheld cheese grater. This will make it much easier for you to hold it in your hands and grate it. Firmly press down on the cauliflower with the larger side of the grater until it has been riced. Finally, use your hand or a spoon to remove any larger pieces and discard them.

Step 4: Three Ways to Cook Cauliflower Rice

Once you’ve riced all of the cauliflower, it’s time to cook it. Whether you buy it prepackaged or make it yourself, there are several ways to cook it, such as sautéing, microwaving, or roasting.

Note: Cooking time will vary depending on the method you choose and the size of your cauliflower rice.

1. Sauté:

Heat a large skillet over medium-high heat with some oil or butter. Once heated, add the cauliflower rice to the skillet and cook for 5-7 minutes, stirring occasionally until slightly browned and tender. Be careful not to overcook the cauliflower, or it will become mushy. You can add seasoning or herbs of your choice at this stage.

2. Microwave:

Another way to cook cauliflower rice is to microwave it. Place the cauliflower rice in a microwave-safe bowl and cover with plastic wrap. Microwave on high for 3-4 minutes, then remove from the microwave and stir. Microwave for another 2-3 minutes until heated through and tender. Again, you can add seasoning or herbs of your choice.

3. Roast:

Roasting cauliflower adds a nutty and crispy flavor to the dish. Preheat the oven to 425°F. Spread the cauliflower rice on a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Roast for 20-25 minutes, stirring occasionally until nicely roasted.

Cauliflower Rice  with Glazed Salmon

The salmon in this dish (as pictured), is Sweet Soy Glazed Salmon. That recipe can be found here.

Freeze some!

You can freeze homemade cauliflower rice by placing it in a freezer-safe container and freezing for up to 3 months. When ready to use, simply thaw the frozen cauliflower rice in the refrigerator overnight or place it in a microwave-safe bowl and microwave on high for 1 minute. Once thawed, cook your cauliflower rice as desired.

FYI, I add frozen cauliflower rice to my homemade chili for an extra boost of nutrition. When adding it to any sauce-based dish, you can just sprinkle it into the pan right out of freezer. No thawing needed.

Other Recipes for Cauliflower Rice…

You can also use riced cauliflower in place of potatoes for latkes or hashbrowns. Just follow the same cooking instructions as above to prepare the cauliflower and combine it with eggs, onion, salt, pepper and your favorite seasonings. Your family is sure to love this delicious and unique take on traditional potato dishes!

Additionally, you can incorporate riced cauliflower into your baking routine to boost the nutrient content of cakes, muffins, and other baked goods. Simply add riced cauliflower to your favorite recipes in place of regular flour for a gluten-free option.

You can also reduce the amount of sugar in these recipes since cauliflower has a naturally sweet flavor. Give it a try and enjoy a healthier version of your favorite treats

Nutrient Notes:

Cauliflower rice is incredibly healthy and an excellent alternative to regular rice. One cup of cauliflower rice contains only 25-30 calories compared to one cup of cooked rice, which contains 200-250 calories.

Remember, cauliflower is an excellent source of fiber, vitamins, and minerals, making it an excellent addition to a healthy diet.

Easy!

Making your own cauliflower rice at home is easy and affordable. With just a few simple steps, you can make a healthy, low-carb alternative to traditional rice that’s perfect for a variety of dishes.

Experiment with different seasonings and cooking methods to find your favorite way to enjoy cauliflower rice.

Use it for stir-frys, burrito bowls, or even pizza crust alternatives — riced cauliflower can be your best friend in the kitchen.

Whether you buy it prepackaged or rice it yourself, this versatile ingredient is sure to become a staple in your kitchen.

So, next time you’re grocery shopping, don’t forget to add some of this nutrient-rich veggie to your cart!