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  • Dairy free
  • Egg free
  • Gluten free
  • Lactose free
  • Nut free
  • Peanut free
  • Sesame free
  • Soy free
  • Wheat free
  • Shellfish free
  • Seafood free
  • Healthier living
  • Diabetes friendly
  • No added sugar
  • Vegan
  • Vegetarian
  • High in dietary fibre
  • 2 serves veg or fruit

Plant-based and gluten-free, this easy cauliflower rice recipe is a low carbohydrate alternative to traditional rice and is rich in nutrients.

  • Serves4
  • Cook time10 minutes
  • Prep time5 minutes
Cauliflower rice


  • 1/2 (480g) medium cauliflower, cored, coarsely chopped
  • 1 tbs olive oil
  • 1 small brown onion, finely chopped
  • 2 garlic cloves, crushed
  • Flat-leaf parsley leaves, to serve
  • Lemon wedges, to serve

Nutritional information

Per serve: Energy: 336kJ/80 Cals (4%), Protein: 3g (6%), Fat: 5g (7%), Sat Fat: 1g (4%), Sodium: 88mg (4%), Carb: 6g (2%), Sugar: 5g (6%), Dietary Fibre: 2g (7%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Place half the cauliflower in a food processor and process until finely chopped (do not over process). Transfer to a large bowl. Repeat with the remaining cauliflower.

  2. Step 2

    Heat the oil in a large, deep frying pan over medium-low heat. Cook onion and garlic, stirring, for 5 mins or until soft but not coloured. Add the cauliflower and cook, stirring occasionally, for 5 mins or until tender. Season.

  3. Step 3

    Serve cauliflower rice with parsley and lemon wedges.

Recipe tip

Use cauliflower rice as you would any other type of rice. Serve with curries and stews, grilled meats, fish or veggies.

Stir through a 1/4 cup of your favourite finely chopped leafy herbs. Try parsley, chives or basil.

Spice up your cauliflower rice with a little paprika, ground chilli or lemon pepper.

Clever storage:
You can make cauliflower rice ahead of time and freeze it. Try making it in double quantities and freeze or chill for use later. Store in sealable bags in the freezer for up to 3 months. You can add frozen cauliflower rice straight to a recipe without defrosting it first.

Cauliflower rice recipe

Plant-based and gluten-free, this easy cauliflower rice recipe is a healthy and versatile alternative to traditional rice. It’s low in carbs and rich in nutrients. Best of all, it’s fast and easy to cook! Our recipe can be on the table in just 15 minutes.

Essential ingredients for cauliflower rice

If you thought learning how to make cauliflower rice is complicated, you are in for a surprise. The tasty dish is so easy to make. One of the best things about cooking cauliflower rice is that you don’t need any fancy ingredients (or even a lot of time) to create a delicious dish. We cooked our cauliflower rice with just onion, garlic, parsley and lemon, allowing the freshness of the vegetable to shine. It’s great as a side dish, as it won’t overwhelm the main.

Preparing the cauliflower

Cauliflower is a member of the brassica family, which also includes broccoli, cabbage and brussels sprouts. Cauliflower is generally available all year round, but is at its best in autumn. Choose a cauliflower that is unblemished, with no black marks, and is firm to touch. Our recipe for cauliflower rice uses a food processor to create the rice-like grains of the dish (which is a super-fast way to achieve the right texture), but you can also use a hand grater. We recommend processing the cauliflower in two batches to prevent the processor from jamming.

Sautéing and flavouring

The sautéing process is a great way to flavour cauliflower rice. Cauliflower has a subtle taste, so it can be overpowered if you add strong-flavoured ingredients. Sautéing in olive oil also helps to maintain the all-important crunchy texture of the dish. Cauliflower rice is a favourite in the Middle East and we find it works well with the traditional flavours, including garlic, parsley and lemon, from that region.

Love this recipe?

Cauliflower rice is a perfect side dish to serve with a variety of dishes, including barbecued lamb. Try this butterflied lamb with mint and garlic with its flavours complementing the cauliflower rice well. Another delicious lamb dish is BBQ butterflied lamb with tahini sauce. For other cauliflower rice recipe ideas, try this tangy cauliflower rice with lime and chilli chicken for a fun twist. Or checkout our lineup of the best cauliflower recipes.