Paleo Plan

Cauliflower Rice

Servings: 4
Approximate Cook Time: 15 minutes
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Votes: 22
Rating: 4.68
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1 head(s) cauliflower
2 tablespoon(s) coconut oil, or olive oil
optional seasonings for cauliflower, sea salt, garlic, ginger, coconut aminos, curry, garlic or freshly ground black pepper


  1. Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper.
  2. Meanwhile, heat a large sauté pan over medium-high heat. Add coconut or olive oil when hot.
  3. Sauté cauliflower in a pan with oil and any additional seasonings desired (sea salt, garlic, ginger, coconut aminos, curry, or just freshly ground black pepper).


  1. marcf714

    How long do you microwave the cauliflower?

  2. Delicious. Thank you.

  3. luvdolfins27

    Made this for dinner tonight and I added in mushrooms and onions. For spices, I used red pepper, pepper and a little italian seasoning… Soooo good. My husband had no idea he was eating cauliflower, it was the consistency of couscous, perfect!

  4. I can’t wait to try this, I heard about it by a popup and it sounds sooooooooooo great. Im so excited!


    Such a nice surprise! I
    Used half a head of cauliflower but used all of the measurements for the added spices/onions except the oil. I only needed a
    Total of about 1tablespoon to sauté everything. This went very well with the shrimp.

  6. what if you don’t have a microwave?

    • The microwave isn’t necessary, it just drastically cuts down on the time it takes to cook. If you can’t microwave it, I would recommend steaming it until it just starts to soften, but not be fully cooked (you don’t want it mushy). Then, add to the food processor and continue on.

  7. I love this! We use it as a substitute for pasta – like with meatballs and tomato sauce. YUM

  8. LizMcDowell

    I made this for my family and no one guessed it was cauliflower. Really liked it!!

  9. heatherschopp

    I am trying it tonight with ginger and green onion. We used to do this with jasmine rice so, we’ll see how it goes. Stay tuned…..

  10. Nikki

    I made this tonight :-) I’m SO impressed!!!!! I love rice as if it were a staple in my diet, so to find a substitute that’s healthier for me is AMAZING…plus it tastes great! I sauteed some turkey meat, red peppers, onion, green beans, and corn in curry, garlic, pepper nutmeg, cloves and sea salt. It’s was wonderful! I shocked myself :-) thanks!

  11. Deborah

    Where does it say microwave? It’s not in the recipe.

    • We recently changed it to remove the microwaving from the recipe.

  12. FarzAllDay

    I am going to add an ounce or two of coconut milk while i am sauteing it! miss my jamaican coconut rice!

  13. I finally tried this last night and we really enjoyed it. Had it with a sort of ground beef gravy broth and sauteed zucchini. My only issue was that I should have cut the pieces of cauliflower into smaller pieces before putting in the food processor. A couple big pieces remained as I continued to blend and the consistency of the remaining amount was more like couscous than rice (which still tasted amazing). Because we used such a rich sauce, I only added olive oil and salt, but am excited to experiment with other spices next time!

  14. Just wanted to say, if those of you are reviewing a recipe please review the orginal recipe, if you add to or take away you are not reviewing the original recipe and it doesn’t reflect an accurate review for the readers who are looking for accurate reviews to go on.

  15. I roasted my cauliflower with some onions at 450 for 20-25 minutes…delicious!

  16. Thank you, FarzAllDay, for the wonderful suggestion to this already yummy recipe. The coconut milk addition was delicious!

  17. how long do I saute ?????
    Please Please include time for cooking

  18. This is awesome! better than couscous. Thank you.

  19. Made this tonight and added fresh crushed garlic, dried chilli flakes, extra coconut oil, and some salt… OMG yum! Served it with the Coconut Lamb recipe from this site and even my non paleo DH thought it rocked!

  20. OMG, first time cooking this recipes and I loooooove it. Did I mentioned I love it!!!! I am actually going to do this in a big badge to have on fridge to add with my other recipes throughout the week. In love, found my rice!!!! could go with absolutely everything, like rice!!! So excited…..thank you so much!!!

  21. This was brilliant. I started from frozen cauliflower, blitzed it cooked it in a separate pan in coconut oil and then cooked turkey mince, chilli and garlic in another pan then mixed them. Perfect textures. Delicious.

  22. DaveG

    Is it possible to make this without a food processor?

    • Neely Quinn

      DaveG – Sure, you could just use a hand-held grater or a blender would probably work, too.

  23. DaveG

    Ok, I’ll try it thanks.

  24. Victoria

    I used my Ninja blender. This was delicious. Will make again!

  25. Do you cook the cauliflower before you put it food processor?

    • Neely Quinn

      Bevin – No, you food process it and then sauté it in the pan.

  26. Without the microwave, do you saute for what like 30 mintues? More/Less in general?

  27. I loved this. I sautéed it with salt and pepper then nestled some seared sea scallops in the middle. I liked it better than regular rice!! Will do this again and often!!

  28. Lillian

    Could I make a Paleo “rice pudding” with this?

    • Lillian – I’m not sure it’d end up being quite as sweet as you want it to be, but you could certainly try! It’ll probably have a little bitterness/sulfur taste like cauliflower does. Instead of that, I’d try doing tapioca pudding with tapioca pearls (you can buy them on Amazon and at most health food stores).

  29. I made this exactly like the recipe and had it with turkey picadillo – amazing! I want to expand on it to suit other entrees. Being Cuban I missed eating rice and this worked beautifully!

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