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How to Make Easy Roasted Cauliflower Rice (Healthy, keto, Paleo)

Roasting cauliflower rice is a simple hands off way to make a healthy low carb rice substitute that actually tastes good! Using a sheet pan in the oven, or pan frying stove top until golden brown will add flavour and texture to your cauliflower rice making it so delicious you won’t even miss regular rice. 

Below you will learn how to make cauliflower rice with or without a food processor, and how to cook this low carb rice to perfection every time. 

Low carb cauliflower rice on a sheet pan

Stop making bland, mushy, cauliflower rice, and try this easy cauliflower recipe instead!

Just 7g net carbs per serving!

Be sure to pair this with my Keto Thai Basil Chicken or Beef Dahi Gosht.




Disclosure: Some of the links below are affiliate links, meaning, at no additional cost or effort to you, I will earn a small commission if you click through the link and make a purchase.

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I grew up eating rice, we ate lots of curries and stews which are perfect with a big fluffy pile of rice.

It got to the point where I was easily eating 2 cups of basmati rice per day and it was by far the biggest hurdle in committing to a low carb lifestyle long term. 

Since I started oven roasting my cauliflower rice I have never looked back because this recipe is so damn delicious I don’t need rice! This rice is better!

If you are looking for a healthy low carb rice substitute to replace some of the carbs on your plate then oven roasted cauliflower rice is for you!

Jump To

Cooked oven roasted cauliflower rice

Why you Will Love This

  • This method of making cauliflower rice actually tastes good
  • Oven roasting adds little crispy bits to the cauliflower rice which are amazing
  • It’s a hands off sheet pan method, so you can work on the rest of dinner while its cooking
  • A healthy low carb rice substitute perfect for keto, paleo, Whole30, Mediterranean, and vegetarian diets
  • Oven roasting removes water from the cauliflower rice which gives it a perfect rice like texture that isn’t bland or mushy. 
  • There is a stove top option for cauliflower rice in case your oven is in use

What Is Cauliflower Rice?

Cauliflower rice is a low carb rice substitute made from very finely chopped, shredded, or grated cauliflower.

The cauliflower is then cooked until tender and served in place of rice reducing the amount of carbs on your plate and adding a serving of veggies. 

This keto friendly rice the the perfect way to cut the carbs and still enjoy your favourite meals.

Whats The Best Way To Cook Cauliflower Rice?

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Oven roasting…duh.

There is a common complaint that cauliflower rice smells and tastes bad, kind of like rotten eggs. If you are wondering how to make cauliflower rice at home, or if you have tried making it in the past and you were disappointed with the results then this is the method for you.  

The oven draws moisture out of the cauliflower which improves the texture and it creates this wonderful little crispy brown bits throughout the fluffy rice.

You can also make this in large batches while freeing up your hands and stove top so you can prepare the low carb curry, korma, or stir fry to enjoy with this crispy low carb rice.

Crispy bit on top of oven roasted cauliflower rice

What You Need To Know

Below are the key details you need to know to make your own cauliflower rice at home. If you are ready to make this now and would like to skip ahead to the recipe card, use the recipe jump button below. 

The simplest way to get cauliflower rice is to buy it from the store pre-riced.

You can find this with the other frozen vegetables, or if you are lucky, your local grocer will have freshly prepared in house in the deli or salad bar area.

This can get expensive, so if you are eating a lot of cauliflower rice like we do, then its more economical to make it yourself.

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3 Ways To Make Your Own Cauliflower Rice

1. How to Make Cauliflower Rice in a Food Processor (RECOMMENDED):

Many food processors come with various grating or slicing discs which can be used to make perfect cauliflower rice very quickly. 

If you are making lots of cauliflower rice regularly, a food processor with a grating disc is a worthwhile purchase.

  • Install the larger disc in the food processor and break down the head of cauliflower into florets small enough to fit through the chute on the processor lid. 
  • Feed the chunks into the processor, and press down with the plunger. The spinning disc chops perfect rice every time.

The regular blade can be used to break down cauliflower as well, just don’t chop it too fine or it will become mush. Pulse it until the cauliflower has broken down into small couscous/rice sized pieces. 

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What type of food processor makes the best cauliflower rice?

If you are purchasing a food processor that make cauliflower rice there are a few features you should look for:

  1. Grating discs

This is a must. It makes consistent cauliflower rice very quickly, and easily. 

The grater attachment, sometimes called a shredding disc is a round metal plate you insert instead of the blade and it has grating holes similar to a cheese grater. (Its also fantastic for shredding large amounts of cheese fast!)

You just install the disc, feed the cauliflower through the shoot and voila, cauliflower rice. 

2. Large capacity

A riced cauliflower takes up more volume than a head of cauliflower. You should look for a food processor that has at least an 8 cup capacity so you don’t have to empty it while ricing. 

3. Easy to Clean

Get a food processor that comes apart and is easy to clean up afterwards. There will be little bits of cauliflower stuck to most of the parts so you want to be able to just toss it in the sink and clean it up. 

I personally recommend these food processors

I have used both of these extensively and they are great and making cauliflower rice

How to rice cauliflower process image

How to Make Cauliflower Rice Without a Food Processor

Method 1: Cheese Grater

A simple cheese grater, sometimes called a box grater can make quick work of a full head of cauliflower. Break the head into manageable chunks and grate it using the larger holes on a grater the same as you would some cheese. 

Method 2: A Knife

If nothing else, you can use a regular knife. Simply dice the cauliflower into very small rice sized pieces with repeated passes of a large knife until the cauliflower is small enough.

It takes longer and gives you a more rustic rice, but before I had a food processor, this is how I made cauliflower rice all the time.

Method 3: Manual Food Chopper

There are various styles of hand powered choppers out there some with a crank style handle, some with a pull string that are essentially a mini hand powered food processor. These can easily turn cauliflower into cauliflower rice and are generally pretty affordable, and easy to store in a small space. 

You can also use the good ol’ slap chop style choppers.

The downside is you will have to rice the cauliflower in smaller batches. 

Here are 3 great hand choppers for making cauliflower rice

If you need raw cauliflower rice as an ingredient in a recipe like jambalaya, then you are good to go from here!

Try these low carb recipes that use cauliflower rice!

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Oven Roasting Cauliflower Rice

Prepare For Roasting

To prepare the cauliflower for sheet pan roasting.

  1. Cover a baking sheet with foil and brush with oil to prevent sticking. Lay out riced cauliflower on the baking sheet. 
  2. Drizzle liberally with oil, salt, and pepper. Use your hands to toss everything really well to make sure that all the rice is coated with the oil and seasonings.

Baking Times and Temperatures

What You Need: Foil lined baking sheet, olive oil, salt and pepper. 

Temperature: 400°F [205°C]

Cook Time: 35-45 minutes

You know its done when: The top layer has crispy brown bits and the rice below is tender and fluffy. 

Note: If your cauliflower rice is sharing the oven with the rest of your dinner, everything may take a bit more time. 

Cauliflower releases lots of moisture as steam in the cooking process which can raise the humidity of your oven. Not a big deal from some dishes, but if you are trying to crisp something up like the skin of chicken, it will take longer due to the extra moisture.

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Pan Fried Cauliflower Rice

Cooking Time and Temperature

What You Need: Frying pan, Spatula, olive oil, salt and pepper. 

Cooking Temperature: Medium High

Cook Time: 15 minutes

You Know It’s Done When: The cauliflower is soft and tender and starting to brown. 

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Quick Answers to Common Questions

Does cauliflower rice taste like rice?

It taste like cauliflower! But the taste is faint, it easily takes on the flavours of whatever you serve it with just like regular rice. 

Is cauliflower rice gluten free?

Yes! Cauliflower contains zero gluten.

Is cauliflower rice paleo or keto?

Yes, cauliflower is a paleo, Whole30, keto, vegetarian, and Atkins friendly

Is cauliflower rice healthy?

Cauliflower is a significant source of beneficial vitamins and nutrients, including vitamin C, vitamin K, folate, fiber, and potassium.

Why does my cauliflower rice taste bad?

Under cooking and under seasoning can both lead to bland bad tasting cauliflower rice. Use plenty of salt, and cook long enough to caramelize the cauliflower. 

How do you make cauliflower rice not soggy?

Make sure you are cooking the cauliflower in a way like oven roasting to draw out extra moisture and cook until it starts to crisp. 

Do you use water to cook cauliflower rice?

No. Cauliflower already has a lot of water and adding more water will make it soggy and unappealing. You want to use a cooking method that reduces the water already in cauliflower. 

Can I rice frozen cauliflower?

Running frozen cauliflower through a food processor may damage the grating disk or the thin blades, its best to let it thaw at least partially. 

Can you freeze cauliflower rice?

Raw cauliflower rice should not be frozen as it tends to ruin both the taste and texture. 

Where to buy cauliflower rice?

Check the frozen vegetable section of your grocer, some may even have fresh cauliflower rice in the produce/deli area. 

How to rice cauliflower at home?

Use a food processor, hand chopper, or a cheese grater. Further details in the post above. 

Jump to section

What’s the best way to cook cauliflower rice?

Any method that lets you get it crispy and draws out moisture like baking/oven roasting. 

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Golden brown oven roasted cauliflower rice on a sheet pan

Recipe Card

Easy Roasted Cauliflower Rice

Low carb oven roasted cauliflower rice
Prep Time 15 minutes
Cook Time 45 minutes
Servings 4 servings
Calories 180 kcal
Net Carbs 6.9 g
Rate this Recipe
Roasting or pan frying until crispy and golden brown is the absolute best way to make low carb cauliflower rice taste delicious! Easy to prepare, and hands off this is a perfect healthy keto friendly rice option.

IMPORTANT – There are often Frequently Asked Questions within the blog post that you may find helpful. Simply scroll back up to read them!



  • Food processor/cheese grater/hand chopper
  • Knife and Cutting Board
  • sheet pan/baking tray
  • Cooking foil
  • Skillet or Frying Pan optional


  • 1 large cauliflower riced
  • ¼ cup olive/avocado oil
  • salt and pepper


Oven Roasting Method

  • Preheat oven to 400°F [190°C].
  • Rice the cauliflower. If starting with a whole cauliflower, clean and breakdown into manageable pieces. Rice, grate, or chop the cauliflower into cauliflower rice using either a food processor, cheese grater, hand chopper, or a knife, as outlined in further details in the post above. (Jump to section) If you are using pre-riced cauliflower skip to the next step.
    1 large cauliflower
  • Season the rice. Lay the cauliflower rice out on a foil lined baking sheet, and drizzle with oil, and season liberally with salt and pepper. Toss the rice with your hands to make sure its all well coated with the oil and seasonings.
    ¼ cup olive/avocado oil, salt and pepper
  • Roast the cauliflower rice. Make sure the rice is evenly spread across the baking sheet and bake in a 400°F [190°C] oven for 35-45 minutes, or until the top layer has started to turn golden brown and crispy.
  • Stir and serve. Use a spoon to combine the crispy top layer, with the fluffy cauliflower rice beneath. Serve along side your favourite curries, chili, stir fry, or anytime you need a low carb rice substitute.

Pan Fried (Quick) Method

  • Rice the cauliflower. If starting with a whole cauliflower, clean and breakdown into manageable pieces. Rice, grate, or chop the cauliflower into cauliflower rice using either a food processor, cheese grater, hand chopper, or a knife, as outlined in further details in the post above. (Jump to section) If you are using pre-riced cauliflower skip to the next step.
    1 large cauliflower
  • Pan Fry Until Tender. Heat oil in a large skillet over medium-high heat. Add riced cauliflower and season liberally with salt and pepper. Continue cooking, stirring occasionally to prevent burning. Cook until the cauliflower is tender and starting to brown. About 10-15 minutes.
    ¼ cup olive/avocado oil, salt and pepper


See the full post above for more details on ricing your own cauliflower (jump to section)
Your cooking time may vary depending on the amount of water in your cauliflower. Cook until the top layer is golden brown and starting to crisp. 
If the cauliflower is sharing the oven with other dishes be aware the humidity of the oven will be quite high from the cauliflower and you may need to adjust cooking times. 
Check the frozen vegetable section or the fresh produce deli area of your local grocer for pre-riced cauliflower and other vegetables. 
Store leftovers sealed in the fridge for use within a week.
Reheat in the microwave, or on a baking tray in the oven. 
Serving size will depend on the size of cauliflower you use. Always verify your own nutritional information based on the actual ingredients you are using with a recipe calculator like Cronometer


Calories: 180kcalCarbohydrates: 11.8gProtein: 4.6gFat: 14.2gSaturated Fat: 2.2gSodium: 362mgPotassium: 710mgFiber: 4.75gSugar: 4.54gVitamin C: 114mgCalcium: 52.57mgSugar Alcohols: 0.14gNet Carbs: 6.9g

Nutritional information is calculated using the recipe calculator and verified database available from Cronometer. Although every reasonable effort is made to provide accurate information this estimate is provided as courteously and convenience only. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe.

Try the free recipe calculator at Cronometer
Did you give this a try?Mention @yummyforadam or use #yummyforadam on instagram!
Looking for a different low carb recipe?Something you don't see here or looking for a low carb version of your favourite recipe? Let me know so I can get working on it! Contact me directly or leave a comment!
Keywords: Cauliflower Rice, low carb rice, rice substitute, sheet pan recipe
Crispy on top soft below, oven roasted cauliflower rice

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What To Serve With Cauliflower Rice

Serve this low carb rice substitute with anything you would normally serve regular rice with like curries, kebabs, stir fry, etc.

Here are some of my favourite low carb recipe to pair with cauli rice.

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Keto butter chicken with a side of oven roasted cauliflower rice
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