In recent years, Cauliflower Rice has become increasingly popular and it’s not hard to see why. This healthy, low-carb alternative to traditional rice is not only easy to make but also versatile and delicious. Whether you’re trying to cut down on carbohydrates or simply looking for a new way to enjoy cauliflower, this must-try dish is perfect for you.
To make this recipe, all you need is a head of cauliflower and a food processor. By simply pulsing the cauliflower until it has a rice-like texture, and then sautéing it in a little oil or butter until it’s tender, you can create a light and fluffy rice alternative. Additionally, you can season it with spices, herbs or add vegetables to make it more interesting and flavoursome.

One of the great things about this dish is how versatile it is. You can use it in stir-fries, curries, burrito bowls, sushi rolls or simply as a side dish. This is a great way to sneak in more vegetables into your meals and works well as a substitute for rice in many recipes. Plus, it’s a great option for those who are on a gluten-free or keto diet.

Furthermore, another benefit of this recipe is its nutritional value. It’s low in calories, high in fiber, and loaded with vitamins and minerals. When compared to one cup of white rice, which contains around 200 calories and 45 grams of carbohydrates, one cup of cauliflower rice contains only about 25 calories and 5 grams of carbohydrates. This option is also a good source of vitamin C, vitamin K, folate, and potassium.

If you’re looking for an easy and healthy alternative to rice, this recipe is worth giving a try. It’s quick and easy to make!

Cauliflower Rice

Recipe by William DickinsonCourse: Recipes


Prep time


Cooking time






  • 1 medium head Cauliflower

  • ⅛ tsp Black pepper (or ¼ tsp, to taste)

  • 2 tbsp Olive oil

  • 1 tbsp Sea Salt


  • Make cauliflower rice using a box grater or food processor with a grater blade.
  • Season the cauliflower rice with sea salt and black pepper.
  • Heat the olive oil in a large pan over medium-high heat, for 1-2 minutes.
  • Add the cauliflower rice. Stir-fry 3-5 minutes, uncovered, until cauliflower rice is al dente. Do not cover.
  • Adjust salt and pepper to taste if desired.
  • Serve!



  1. Hannah Adley 19 de November, 2020at10:40 AM

    Wow, never knew you could turn cauliflower into a form of rice! This looks amazing. Will definitely make some for next week. Thanks for the recipe and for teaching me something new! 😀

    1. William Dickinson 22 de March, 2023at6:11 PM

      Its amazing right Hannah!?! Healthy cooking just requires a little creativity! Hope it comes out fluffy and delicious! Bon appetite 😋

  2. Katya 20 de January, 2021at10:28 AM

    I made this the other day and had it with some chicken and it was so tasty! I loved your recipe and will be making more for sure.

    1. William Dickinson 22 de March, 2023at6:11 PM

      So glad you loved it! Would absolutely love you to join us on the Health Potion protocol Facebook group and share pictures with us!


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