Low Carb “White Rice”

Here's the Dish

This is one of the easiest ways to make a low calorie and low carb version of white rice. You can use this recipe as a healthy alternative to white rice in any dish. The best part is you can get your family to eat veggies, and they won’t even know it! You can use this cauliflower rice in Mexican, Asian or Chinese dishes, or anywhere you could think to use white rice.


The estimated total time to make this recipe is 20-25 minutes.


Wash cauliflower, and cut in half, (you could save the rest for another recipe, or double this recipe and use the entire cauliflower!) Break cauliflower into segments, and place in food processor. Pulse until it reaches a rice-like texture.


Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Don’t add water or cover).


Season with seasonings and/or sauces of choice, or mix into your favorite stir-fry dish! Enjoy!


1 Medium to large head of cauliflower
Optional: Seasonings, and low calorie/low sugar sauces of choice

Katie's Tip!

Use this recipe anywhere you would use white rice for a healthier variation!

Nutrition Breakdown

4-6 Servings
30 Calories per 1 Cup Serving
0 g Fat per Serving
6 g Carbohydrates per Serving
3 g Fiber per Serving
0 g Sugar per Serving
2 g Protein per Serving
1 WWP+*

*Weight Watchers Points per serving


Elise said:

This looks super interesting. But I am not a huge fan of using the microwave. I am assuming you can making it on the stove. But add water and steam it, right?

April 28th, 2012 — 3:04am  |  Reply

Dashing Dish said:

You could try it! i’m sure it would work just fine! :)

April 28th, 2012 — 7:05am  | 

Dashing Dish said:

im thinking it might become too wet, and mushy to do that, which would result in a mashed cauliflower, which is still tasty! :)

April 28th, 2012 — 7:58am  | 

Ange Sankey said:

I love this! I made it tonight with Kashmiri Chicken and Yoghurt Curry and it was so very good (added some Moroccan spice to it once cooked) and amazingly close to rice. My husband really enjoyed it too. Thank you for sharing this.

May 10th, 2012 — 3:49am  |  Reply

Phyllis said:

This was yet another Dashing Dish hit in my household. Thanks Katie!

June 30th, 2012 — 10:03pm  |  Reply

Tim Taylor said:

This sounds so good and so easy, I am going to try it and put it in my recipes. Thanks!

July 14th, 2012 — 1:45am  |  Reply

Lisa Chenevert said:

My friend made this for her 9 year old and he didn’t even notice it wasn’t actually rice!

July 31st, 2012 — 12:31pm  |  Reply

Anna said:

So I accidentally over processed some cauliflower (don’t ask, lol). I still have plenty that worked great for the rice.
Now I have a good cup of very processed cauliflower (looks like mashed, but it’s not cooked). I also have a yam available for use. Do you have a recommendation for how to cool them together? Microwave the cauliflower? Cook the yam and then mash them together? I’m lost.
Thanks so much!!

August 3rd, 2012 — 2:06pm  |  Reply

Tyra Riley said:

I don’t have a food processor. Can I use a blender?

September 17th, 2012 — 1:38pm  |  Reply

Dashing Dish said:

a blender would work…you may have to do it in small batches :)

September 17th, 2012 — 2:14pm  | 

Friday Delights said:

I love Cauliflower Rice!!! The food processor works the best :)

October 3rd, 2012 — 3:33pm  |  Reply

Friday Delights said:

I love Cauliflower Rice!!! The food processor works the best :)

October 3rd, 2012 — 3:33pm  |  Reply

Charlotte said:

It seems strange that one cup serving of the rice is 30 calories when 100 g cauliflower is 25.
One cup is 227 g, right?

October 5th, 2012 — 1:11pm  |  Reply

Sharon said:

1 cup cauliflower = 100 g

January 24th, 2013 — 9:45am  |  Reply

JACKIE said:

Y is this weight watchers pp 1 point when its only cooked cauliflower and veggies are zero points?

April 18th, 2013 — 2:01pm  |  Reply

Dashing Dish said:

thats what the pp calculator gave me :)

April 18th, 2013 — 3:26pm  | 

Meaghen Grace said:

I don’t have a microwave, how else can i prepare this?

March 7th, 2014 — 3:29pm  |  Reply

Meg said:

Is this something I can make ahead and freeze? And if so, what would you recommend for thawing/re-heating? Thanks in advance! :)

April 3rd, 2014 — 1:24pm  |  Reply

Dashing Dish said:

i would think it might get a bit watery, but you could try! i’m sorry i never have :)

April 4th, 2014 — 1:45pm  | 

Wendy said:

Would I cook it if I wanted to use this as a substitute for rice in a casserole?

February 12th, 2015 — 11:15am  |  Reply

Dashing Dish said:

that would work! :)

February 12th, 2015 — 6:23pm  | 

Leave a Reply

Notify me when people reply to my comment

Going shopping? We'll send this ingredient list right to your email.

click anywhere to exit
Return To Top