How To Make Cauliflower Rice From Frozen Cauliflower

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Frozen Cauliflower Rice Pilaf is a staple in my home. As soon as bags of frozen riced cauliflower became readily accessible I stopped ricing my own. This Cauliflower rice (caulirice) is low carb, gluten-free and keto compliant.

You can of course use frozen cauliflower rice in a wide array of recipes. This is a good basic recipe to start with, then toss in other veggies and seasonings.

frozen cauliflower rice recipe for pilaf served in white bowl.

Cauliflower Rice Pilaf

I feel the best way to cook frozen cauliflower rice is to saute. Many of the keto recipes here on the blog are pictured on a plate with Cauliflower Rice Pilaf. It is quick to make and palatable.

The riced cauliflower is simply sauteed with oil, butter or ghee and seasonings. This easy preparation lightly caramelizes the caulirice and makes it far more flavorful. In my opinion, the texture when cooked this way is closer to grains of rice than steaming.

The low carb side dish is 4 net carbs per serving as written and 2 net carbs per serving if you omit the onions.

The pilaf is great served with keto pulled pork, easy Instant Pot Salsa Chicken or creamy Keto Tuscan Chicken. Try the cauliflower pilaf with a drizzle of Keto Yum Yum sauce (the Japanese love it over their rice).

Easy Variations of the Recipe

This can be the start for so many frozen cauliflower rice recipes. I encourage you to add your spin and make it your own.

Buttery

While I've used onion and garlic in this version to give it more of a side dish feel, I also simple saute the riced cauliflower over medium high heat with ghee (clarified butter) to serve with more strongly flavored or heavily sauced dishes. This also keeps carbs a little lower.

Make it Cheesy

I often add Parmesan cheese to this dish for it's boost of salty nutty flavor. Parmesan cheese does not significantly change the texture of the cauliflower pilaf either. Of course you could stir in some shredded cheddar for a yummy gooey cheesy cauliflower rice. Either way, add your cheese at the end of cooking.

Make it a Meal

Mix it up, to match your dish or make it a meal. Add your choice of spices, nuts or herbs. Toss in chicken, shrimp or scramble an egg into the rice for a quick meal. There is really no end to the cauliflower rice recipes you can come up with.

Flavoring

If you want chicken flavored pilaf, I suggest adding a ½ to a full teaspoon of paste chicken base rather than chicken broth. Although riced cauliflower resembles traditional rice, it does not absorb like the grain does.

If you are looking for a side for a Mexican dish or spicy grilled meat. try my Spanish Cauliflower Rice.

Sauteing with slivered almonds, then mixing in a little Parmesan cheese at the end is one of my personal favorites.

Frozen Riced Cauliflower

For those on a keto or other low carb diet, frozen riced cauliflower is a godsend. Frozen Cauliflower rice is so much easier and less wasteful than ricing my own fresh cauliflower, even in a food processor.

I can't even tell you how many times I've had to toss out a head of cauliflower due to spoilage. I always had the best of intentions to rice or mash them, but wouldn't get around to it and my cauliflower was soon past it's prime. That is no longer an issue.

Frozen cauliflower rice is reasonably priced, especially since store brands are available from most grocers. I honestly, never rice cauliflower myself anymore.

Frozen Cauliflower Rice Recipe

Let's make some low carb pilaf. It's super easy. Printable recipe card below.

Ingredients

Here are the ingredients to make this cauliflower rice pilaf. As I mentioned above, use this as a loose template. Get creative, make it your own, just like real rice, riced cauliflower is versatile.

1 tablespoon olive oil (avocado oil or ghee are also great choices)
12 oz bag of frozen cauliflower rice
½ cup onion, finely chopped (approximately ½ a medium onion)
1 clove of garlic, minced
sea salt and pepper to taste

Preparing

Start by pouring olive oil in a large skillet over medium high heat. Once hot, add the onion and stir to coat.

add cauliflower rice (bag of frozen) and garlic then season.

Add the cauliflower rice. Simply empty your bag of cauliflower rice into the pan and add the garlic. Sprinkle salt and pepper on and stir fry the cauliflower for about 10 minutes, until tender.

You will find after a few minutes stirring the rice will start to caramelize. When it is done about 20-30% of the riced bits and onions will be golden brown. This adds great flavor.

Remove from heat and serve.

Cauliflower Recipes

Here are a few more low carb cauliflower recipes you may like.

Lemon Roasted Cauliflower with Truffle Oil
Low Carb Chicken Sausage Risotto Recipe with Mushrooms and Peppers
Keto Jalapeno Popper Chicken Rice Casserole
Buffalo Roasted Cauliflower Recipe

Is cauliflower rice good for weight loss?

Replacing high-carbohydrate foods, like white rice and potatoes, with low-carbohydrate foods, like cauliflower rice can aid in weight loss. The goal of this substitution is to reduce carbohydrate intake and control blood sugar levels. This makes it useful in both diabetes control and weight reduction.
Cauliflower rice is not just lower in carbohydrates though, it is also high in vitamins, minerals and antioxidants.

Can I use fresh cauliflower in this recipe?

Yes, of course. Rice the florets in a food processor, then saute with olive oil over medium heat until tender. It will take a little longer.

1 tablespoon olive oil avocado oil or ghee are also great choices
12 oz bag frozen riced cauliflower
cup onion finely chopped (approximaely ½ a medium onion)
1 clove of garlic minced
sea salt and pepper to taste

Start by pouring oil in a large skillet over medium high heat. Once hot, add the onion and stir to coat.
Add cauliflower rice into the pan along with the garlic. Sprinkle salt and pepper on and stir fry the cauliflower for about 10 minutes, until tender and about 20-30% of the riced bits and onions are golden brown.
Remove from heat and serve.

6 carbs - 2 fiber - 4 net carbs per serving.

Without onions 53 calories, 2 net carbs per serving

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