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How to Make Oven-Roasted Cauliflower "Rice"

Updated on October 4, 2012
Oven-roasted cauliflower rice
Oven-roasted cauliflower rice | Source
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Cauliflower rice in the oven is very easy and tasty. It amazingly has fantastic flavor, considering it started out as a head of cauliflower. I have been seeing all sorts of "paleo eating" diets on the internet lately and recently found the Whole30 program. This is based around paleo eating, but is even more strict. The plan cuts out sugar, grains, dairy and legumes. You eat tons of vegetables, good proteins and some fruits. It needs to be done for a month to reset your body's metabolism. It may even help you clear up possible health ailments caused by these "unhealthy" foods. But I digress into another Hub.

This cauliflower rice is really amazing. It does take a bit of work if you hand chop it, as I did. My blender was mushing it up too quickly and I wanted slightly bigger pieces to roast in the oven. So I pulled out the big knife and went to work. I probably chopped for at least 5 minutes and I did have to be careful not to lose any on the floor. Cauliflower tends to jump away from the knife and I lost some at first. I will be getting a food processor in the near future to make my life more simple, but for the time being, the knife will do just fine.

I kept checking the rice every 5 minutes and stirred it up each time some so it would not start to burn. It started browning a little after about 15 minutes but was still too crunchy at that time. It really needs to cook about 25 minutes. Take a little bite each time to ensure it is getting tender and is to your liking. Hopefully, you will love this recipe as much as I do!

Cauliflower florets
Cauliflower florets | Source
Diced into small pieces for "rice"
Diced into small pieces for "rice" | Source
Cooking in the oven
Cooking in the oven | Source
The cauliflower rice starts browning a bit after being in about 15 minutes
The cauliflower rice starts browning a bit after being in about 15 minutes | Source

Cook Time

Prep time: 10 min
Cook time: 25 min
Ready in: 35 min
Yields: serves 4


  • 1 head cauliflower, finely chopped
  • 1-2 Tbsp extra virgin olive oil
  • 1 tsp lemon pepper seasoning, freshly ground
  • 1 tsp garlic salt, freshly ground
  1. Rinse the head of cauliflower, pat dry. Pre-heat your oven to 350°.
  2. Cut the head into several florets, remove the core and any thick stems. Get out your knife and start chopping! If you're lucky, get out your food processor, alas I need to purchase one. Chop the cauliflower into very small pieces, some of mine were a little bigger than others, but it worked out fine.
  3. Use a Tbsp of extra virgin olive oil and grease the pan. Spread the rice onto the pan and sprinkle your seasonings over the rice.
  4. Put the pan into pre-heated oven and cook the rice for about 25 minutes. I kept checking mine about every 5 minutes and stirred it each time, but you could probably wait and check it at 10 minutes, at least the first time. You do have to periodically stir the rice so as not to burn it.
  5. Remove the rice from the oven and serve immediately. I used mine as lunch by itself, but this could be used in stir fry dishes very easily. The cauliflower rice even has the same texture as rice if it cooked properly. It is very tasty. I hope you enjoy it as much as I did and are as pleasantly surprised at the results!

Do you use cauliflower at home?

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Submit a Comment

  • amberld profile image

    Amber Dahnke 4 years ago from New Glarus, WI

    That sounds really good, too, will have to try that when I get some more cauliflower! Thank you for reading my Hub and I hope you enjoy it if you try it!

  • amberld profile image

    Amber Dahnke 4 years ago from New Glarus, WI

    This is such a great way to make cauliflower, I hope your family enjoys it! Thank you for reading my Hub!

  • amberld profile image

    Amber Dahnke 4 years ago from New Glarus, WI

    It is my favorite way to eat cauliflower! Absolutely delicious and I hope you enjoy it, too. thank you for checking out my Hub!

  • RTalloni profile image

    RTalloni 4 years ago from the short journey

    Looks quite good! I'd like to try this recipe with curry seasoning.

  • VVanNess profile image

    Victoria Van Ness 4 years ago from Fountain, CO

    We love rice in our family, but have been trying to be healthier and incorporate more veggies in our regular meals. This is an awesome recipe.

    I think we have some cauliflower in our refrigerator. I'm going to give it a shot tonight! Thanks!

  • CraftytotheCore profile image

    CraftytotheCore 4 years ago

    This is such a neat idea, and looks delicious. I am soy and gluten free due to health issues. I've tried mashed cauliflower before and it was fantastic. It's supposed to be a substitute for mashed potatoes. I haven't tried roasting it like this, but I bet it is yummy.

  • Insightful Tiger profile image

    Insightful Tiger 4 years ago

    Wow! I really want to try this! I have never heard of this! Thank you for sharing; it looks yummy!

  • amberld profile image

    Amber Dahnke 5 years ago from New Glarus, WI

    I have also heard of pizza crust and hummus made with cauliflower. I will have to try making potatoes, too! All on my "to do" list! Thank you for checking out my recipe! I used the rice in chicken fried rice this past week and my husband could not tell the difference! yay for good veggies!

  • carol7777 profile image

    carol stanley 5 years ago from Arizona

    I have made potatoes from cauliflower but never rice. I found this really interesting and I am going to bookmark it for when I buy cauliflower. Thanks for sharing this different recipe. Voted up.

  • donnah75 profile image

    Donna Hilbrandt 5 years ago from Upstate New York

    I have roasted cauliflower in 'whole' florets, but I never heard of ricing it. I hear people make mashed cauliflower instead of potatoes too. It is one versitile veggie. My husband and I will often make a dinner out of a big plate of boiled cauliflower sprinkled with parmesan cheese with a side of green beens. Great hub. Voted up and sharing.

  • amberld profile image

    Amber Dahnke 5 years ago from New Glarus, WI

    I only recently heard of doing this with cauliflower. I have also heard about making hummus with it, but have not tried that yet. I will be doing so soon. Thank you for checking out my version of rice!

  • amberld profile image

    Amber Dahnke 5 years ago from New Glarus, WI

    This should definitely fit into a low carb diet. It was so good, I can't wait to make it again. The lemon pepper really makes it leave a fabulous taste in your mouth! thank you for reading!

  • wilderness29 profile image

    wilderness29 5 years ago

    Thanks for the recipe, my family loves cauliflower rice! I will give this one a try tomorrow.

  • vespawoolf profile image

    vespawoolf 5 years ago from Peru, South America

    My husband is following a low carb/high protein diet and this would definitely work for us! I look forward to trying it. Thanks so much for sharing and happy dieting!