Riced Cauliflower

Super simple, low-carb, versatile Riced Cauliflower is an easy side dish or salad ingredient in just minutes, with this easy preparation method.

No Fancy Gadgets Needed

Friends, one of my favorite vegetables is the versatile and easy-to-find cauliflower. It has unbelievable health benefits (more on that later). It can be prepared in a variety of ways; truly delicious when roasted, perfect when it’s sauteed, enjoyable as a steamed side, and my favorite way of eating it – simply served raw.

The latest and greatest way to include cauliflower on a menu – is ricing it! That’s right. By turning it into tiny little cauliflower pieces, riced cauliflower becomes a brand new vegetable. How is brand new? Because in the riced state, it’s a great substitute for grains and starches like rice, or pasta.

The grocery store offers pre-riced cauliflower in bags just like baby carrots. But there have been times my store does not have it in stock and I’ve needed to create my own. I’ve discovered that all you need is….drum roll please…. a Box Grater! That’s right, this simple tool can turn an ordinary head of cauliflower into riced cauliflower in just minutes. Using a food processor to create riced cauliflower is also a possibility (cut into small chunks, place in the food processor and pulse a few times), but honestly, the box grater works great for making your own home-prepared riced cauliflower and with fewer pieces to clean up, it just makes sense!

Using Riced Cauliflower

I love to sautee riced cauliflower with a tablespoon of olive oil over medium heat until it begins to brown, stirring while it cooks. It’s flavorful and easy and pairs well with many proteins. All I do is toss the sauteed riced cauliflower with a little salt and pepper and I have a simple go-to side with very little thought.

I also love stirring it into oatmeal! As long as the cauliflower is fresh, it mixes in quietly. This is a great way to sneak in a veggie into your day!

I also love my fresh Cauliflower Black Bean Salad. This is definitely a new favorite way of eating riced cauliflower. The perfect salad for a potluck or barbecue as it can be made ahead of time and does not contain dairy.

Storing Cauliflower

Riced cauliflower can be stored in an airtight container in the refrigerator for up to 2 days before it starts to take on a very strong sulfur-like smell. I find that once this happens, I don’t enjoy this veggie the same as if I consumed it freshly riced.

You can freeze the riced cauliflower in a freezer bag or container right away for best flavor. Just grab a clean towel to absorb any excess moisture after ricing it, add it to the bag and let out the air in the bag (or container if using a container). Then pop into the freezer for up to a month.

Healthy Cauliflower

One cup of chopped cauliflower contains a mere, 25 calories, 5 g carbohydrates, 2 g protein, 2 g dietary fiber.

Did you know that cauliflower is 92% water?

Antioxidants

Cauliflower contains powerful antioxidants which help your body fight cell damage. One compound in particular, called iodine-3-carbinol (I3C), is believed to actually block cancer growth by preventing tumors from forming.

Another antioxidant in cauliflower is sulforaphane. Studies have shown that it can kill cancer cells!

These are just a few reasons to include Riced Cauliflower into your diet.