Cauliflower "Rice" Perfected

All the testing is done. I've made all the mistakes that you might have and now you can follow my tips and this recipe and get it right from the start. 

cauliflower rice

1. Use your food processor's shredding blade.

I started my recipe testing using the S-shaped blade (Sabatier blade, apparently that's what it's called). I had to process the cauliflower in small batches, pulse each one, then pull out the leftover larger chunks and scoop out the riced cauliflower. Then do it all over again for the next batch. It was tedious. When I switched to the shredding blade, all I did was cut the cauliflower in chunks that fit into the feeder tube, then put them all through the shredder. It was a breeze!

2. Don't let your cauliflower sit.

I'm a big fan of any do-ahead prepping. In the case of cauliflower, the less time before you cook it, the better the flavor and texture. I also found that when I "riced" the cauliflower too far in advance, I lost quite a bit of volume. Even more so than just your normal cooking-veggies-loss-of-volume. 

3. Double the recipe.

Mostly because it's so delicious, but also because like most vegetables, this cauliflower will cook down. See number 2 above.

4. Get creative.

I know you've seen the cool recipes. Cauliflower can handle some strong and interesting flavors, think buffalo cauliflower bites, cauliflower pizza crust and cauliflower cheesy tots. This cauliflower "rice" can morph into fried rice with a little chicken, some peas, carrots, onion, garlic and soy sauce. Or, a pilaf, by adding some chopped dates and toasted pine nuts. 

cauliflower rice

Cauliflower "rice" pilaf with toasted pine nuts and chopped dates.

Cauliflower "Rice" (Vegan and Gluten-free)

serves 4


  • 1 large head, fresh cauliflower
  • 2 tablespoons olive oil
  • 1-2 cloves garlic, minced
  • 1 teaspoon kosher salt


Cut cauliflower into small florets (sized to fit through your food processor's feeder tube). Attach the shredding blade to your food processor and feed the head of cauliflower through to "rice" it. Preheat a large non-stick saute pan with 2 tablespoons of olive oil. Saute the "riced" cauliflower over medium heat for 20 minutes, stirring occasionally. Add the kosher salt and check for seasonings. Serve hot or warm.

Cauliflower Pizza Crust

This was a home run meal for my husband and me. It's a good recipe for a lot of reasons: we like to eat lots of vegetables, we like to do some gluten-free options a few nights a week, and I like to eat low-carb almost all of the time. And, once we learned that Cabot Cheddars are lactose-free, recipes like this, that use cheese as a binder, became an option for us.

For my son, this recipe was a big miss. Our 4 year-old really loves cauliflower, especially when it's roasted. But when you start messing around with his pizza and combining the two, that's when he draws the line.

I looked around online for a recipe to start with and stumbled upon this one from Fit Sugar. It was a good starting point, but with a little tweaking of the recipe, you will get a more consistent (and flavorful) "pizza dough". This recipe, when cooked in a pan or on a griddle could be used as a bun too. I'll post more if we end up making any cauliflower buns for our burgers!

Cauliflower Pizza Crust

Cauliflower Pizza Crust

Gluten-Free and Lactose-Free (if you use Cabot Cheddar)

Serves 4


  • 1 head cauliflower, large
  • 2 cloves garlic, minced or shredded
  • 2 cups cheese, Cabot cheddar 
  • 2 eggs, beaten
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon pepper


Preheat oven to 425 F.

Using your grater attachment for your food processor, or with a box grater, grate cheese (if you're using pre-shredded cheese you can skip this step), set aside. Grate cauliflower and garlic cloves. Transfer the cauliflower and garlic to a microwave safe bowl and cook 7-8 minutes on high until softened. Cool mixture.

Shaping the "dough"

Shaping the "dough"

Add kosher salt and pepper to eggs, combine. Add egg mixture and 1 1/2 cups cheese to the cooled, grated cauliflower. Stir to combine.

On two parchment lined sheet pans, split the mixture in half. Shape the "dough" into 1/4 inch thick circles, approximately 8 inches in diameter. 

Bake the "dough" for 20 minutes, rotating the pans halfway through the cooking time. Top the "dough" with sauce, toppings, and remaining cheese. Bake for another 10-15 minutes. Let rest for 5 minutes before serving. 

The more toppings you add, the more likely this will be a fork and knife pizza. We made two different flavors, and one was pick-up-able, and the other not. Regardless of how we got it to our mouths, both were delicious!