Dairy Free/ Gluten-Free/ Low Carb & Keto/ Vegetables/ Vegetarian & Vegan

Roasted Cauliflower Rice

Low carb, healthy and vegan, this roasted cauliflower rice is simple to make and is so flavorful. Great for meal prep, there's nothing bland about this side dish.
Overhead shot of roasted cauliflower rice garnished with fresh parsley.

Last Updated on June 17, 2021 by Betty Davies

If cauliflower rice leaves you feeling a little underwhelmed, then you have to try this roasted cauliflower rice recipe. Roasting the cauliflower really helps to bring out it’s natural nutty flavors as well as removing excess water which can make it soggy. Simply seasoned and easy to make, this is a great low carb and keto alternative to rice.

Overehead shot of roasted cauliflower rice garnished with fresh parsley in a blue bowl.

This post may contain affiliate links. Read my privacy policy here.

Whether you are trying to cut down on carbs, want to add some extra veggies to your plate, or just want something super tasty, I’ve got you covered with this roasted cauliflower rice recipe.

If you don’t always love cauliflower, the secret is roasting. Roasting brings out all of those tasty flavors, and it really does make all the difference. Plus it’s super simple and effortless to do, so it’s perfect for an easy weeknight dinner.

Be sure to try my Lime Coconut Cauliflower Rice and Roasted Cauliflower Soup too!

Why you will love this recipe!

  • Make ahead: Make a big batch of this to enjoy throughout the week, it’s freezer friendly too!
  • Simple ingredients: You just need some cauliflower and a few simple seasonings and you are good to go.
  • Healthy: If you are trying to get some extra veggies into your diet this is one tasty way of doing it!
  • Dietary info: This roasted cauliflower rice is low carb and keto friendly, dairy-free, gluten-free and vegan. It’s also low in calories and saturated fat.
Roasted cauliflower rice served in a blue bowl.

Ingredients

  • Cauliflower: Low in calories and carbs but packed full of nutrients, vitamins and antioxidants, cauliflower is a great addition to any well balanced diet. Cut into florets before ricing in a food processor or blender.
  • Oil: I used avocado oil which is a great source of healthy fats, but olive, vegetable or canola will. do the job.
  • Seasonings: Garlic powder, salt and pepper.

How to make roasted cauliflower rice

Be sure to scroll down for the full recipe!

  • Place the cauliflower floret into a blender or food processor (photo 1).
  • Pulse in batches to form ‘rice’ (photo 2).
  • Season and spread on to a lined baking sheet (photo 3).
  • Roast until browned (photo 4).
Four step by step photos to show how to make roasted cauliflower rice from scratch.

Recipe Variations

You can easily make this roasted cauliflower rice with different seasonings. I used garlic powder, salt and pepper, but you can easily mix these up to suit your tastes. Paprika, chili flakes or Cajun seasoning are all great choices. I like to garnish the cauliflower rice with fresh parsley or cilantro for a bit of freshness and to add some color to the plate.

Frequently Asked Questions

Can you use frozen cauliflower rice?

Absolutley! Frozen cauliflower rice can be used if you don’t want to rice it yourself, and it’s widely available in grocery stores with the other frozen veggies. If using frozen, don’t defrost it first, just break it up, spread on the baking sheets with the oil and seasonings and roast.

Can you make it ahead of time?

Yes, cauliflower rice is perfect for meal prep. It will keep well, covered in the fridge for up to 4 days. You can also let it cool and freeze it in bags or containers for up to 6 months.

How do you reheat it?

You can reheat the cauliflower in the oven at 350F for 5 to 10 minutes til warmed through, or heat up up on the stovetop for a few minutes. You can reheat it right from frozen, there’s no need to defrost it first.

The cauliflower on a lined baking sheet garnished with fresh herbs after being roasted,

Serving Suggestions

This roasted cauliflower rice is perfect to serve wherever you would normally enjoy rice. This recipe has fairly simple seasonings, so it will sit alongside all types of recipes and cuisines. Try it with:

Recipe Notes and Tips

  • Don’t over process the cauliflower. It’s best to pulse it until it slowly breaks up. If you blend it, it can end up in a soggy mess!
  • Stir the cauliflower on the baking sheet every 10 minutes or so. This will help the moisture to escape to allow the cauliflower to roast rather than steam.
  • I found that 30 minutes in the oven got a really nice color, but you can leave it longer if you like it darker, or reduce the cooking time if you are in a hurry. It’s quite a forgiving recipe.
  • If making ahead of time, cool fully before storing.
Close up of the cauliflower rice with parsley garnish.

More Low Carb Side Dishes

If you’ve tried this recipe, be sure to leave a star rating and a comment below!

Keep up to date, by following me on FacebookInstagram and Pinterest!

Overhead shot of roasted cauliflower rice garnished with fresh parsley.

Roasted Cauliflower Rice

Low carb, healthy and vegan, this roasted cauliflower rice is simple to make and is so flavorful. Great for meal prep, there's nothing bland about this side dish.
Print Pin Rate
Course: Side Dish
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 2 servings
Calories: 140kcal
Author: Betty Davies

Ingredients

  • 1 cauliflower
  • 1 tablespoon avocado oil (or any other oil)
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper

Instructions

  • Pre heat the oven to 400F / 200c.
  • Remove the outer leaves of the cauliflower, cut in half and remove the core. Cut into florets.
  • In batches, add the florets to a blender or food processor. Pulse to form rice like grains.
  • Line a baking sheet with parchment and add the cauliflower rice to it.
  • Drizzle over the oil and add the garlic powder, salt and pepper.
  • Mix everything together using your hands and spread the cauliflower in an even layer.
  • Roast in the oven for 30 minutes. Stir the rice every 10 minutes to help release the moisture and brown it evenly.

Notes

  • Don’t over process the cauliflower. It’s best to pulse it until it slowly breaks up. If you blend it, it can end up in a soggy mess!
  • Stir the cauliflower on the baking sheet every 10 minutes or so. This will help the moisture to escape to allow the cauliflower to roast rather than steam.
  • I found that 30 minutes in the oven got a really nice color, but you can leave it longer if you like it darker, or reduce the cooking time if you are in a hurry. It’s quite a forgiving recipe.
  • If making ahead of time, cool fully before storing.

Nutrition

Calories: 140kcal | Carbohydrates: 16g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Sodium: 669mg | Potassium: 884mg | Fiber: 6g | Sugar: 6g | Vitamin A: 3IU | Vitamin C: 139mg | Calcium: 67mg | Iron: 1mg

Stay In Touch and Get New Recipes!

You Might Also Like

No Comments

Leave a Reply

Recipe Rating