If you’ve ever ended up with soggy, sad cauliflower rice, you’re not alone. But I promise, with the right method, cauliflower rice can be fluffy, flavorful, and totally satisfying. This 2-ingredient DIY version comes together in under 5 minutes and is one of my favorite ways to add more vitamin C, vitamin K, folate, potassium AND fiber into my life.

A red frying pan is fulled with riced cauliflower and bring stirred by a wooden spoon

As an intuitive eating registered dietitian, I am all about addition instead of restriction. Over the years cauliflower rice has gotten a bit of a reputation as a replacement for rice. I will admit, there was a time when I used cauliflower rice instead of rice because I thought it was the “healthy thing to do”. And while cauliflower rice is a nutritional powerhouse, packed full of vitamins, fiber and antioxidants, it’s also not rice – no matter how hard it tries to be. 

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But we don’t live in an all or nothing world. The two can coexist when you incorporate foods because they feel good (versus being told they’re good). At the end of the day, it’s all about intention. If adding cauliflower rice to a dish tastes good, feels good, and is satisfying – then add the dang cauliflower. That’s the make food feel good way!

Whether you’re blending it into this creamy and satiating PB and banana smoothie, folding it into my insanely delicious 15 minute fried rice, or layering it into bowls, this simple staple has earned a regular spot in my freezer meal prep routine.

What You Need!

Cauliflower: Any kind works—whole, pre-cut, or frozen. If it’s starting to look a little tired in the fridge, even better. You can also try this with broccoli for a slightly earthier flavor and fun green color.

Food Processor: I don’t usually call out equipment, but this one makes all the difference. A blender can work in a pinch, but a food processor gives you the best texture. No processor? A box grater will do the trick (and give your arms a little workout!).

How to make Fluffy Cauliflower Rice That Isn’t Mushy

*Hint* It’s all about the food processor and squeezing out the liquid.

Chop: Chop the cauliflower into similar-sized florets before processing. If your pieces are wildly different sizes, you’ll get uneven results.

Pulse: Add 2-3 cups of cauliflower florets to a food processor and pulse until it reaches a rice-like texture. Don’t overload the bowl—working in batches prevents over-processing.

Cauliflower rice is on a white towel. There is a hand over the towel pressing the liquid out.

Squeeze out the moisture: This is the step most people skip, and it’s what leads to mush. Use a clean kitchen towel or paper towels to press out as much liquid as possible.

Store or cook: From here, you can sauté it right away or freeze for later. Just spread it flat in a freezer bag to avoid clumping.

Pro Tip: Avoid over-blending. It’s easy to go too far and end up with cauliflower paste. Stop pulsing as soon as you hit a rice-like consistency.

Let’s Use it!

Here are my favorite recipes on the blog that use cauliflower rice:

If you make this DIY cauliflower rice, it would make my day if you would leave a comment and/or star rating below— I love hearing your feedback! And don’t forget to snap a pic and tag me on Instagram @lindsaypleskot.rd so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! xo

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A red frying pan is fulled with riced cauliflower and bring stirred by a wooden spoon

Easy DIY Raw Cauliflower Rice Recipe (That’s Not Mushy!)

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  • Author: Lindsay Pleskot, RD
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Meal Prep
  • Method: Cooking
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe

Description

If you’ve ever ended up with soggy, sad cauliflower rice, you’re not alone. But I promise, with the right method, cauliflower rice can be fluffy, flavorful, and totally satisfying. This 2-ingredient DIY version comes together in under 5 minutes and is one of my favorite ways to add more vitamin C, vitamin K, folate, potassium AND fiber into my life.

Ingredients

Scale
  • 1 head cauliflower, cut into quarters or florets
  • 1 tablespoon olive oil
  • Salt & pepper (optional)

Instructions

To Make Cauliflower Rice:

  1. In a food processor, add the cauliflower florets and pulse for 30-60 seconds. Add 2-3 cups at a time and remove as it is riced. This will prevent the cauliflower from being over-processed.

  2. With a towel, pat dry or squeeze the liquid out from the cauliflower.

  3. Cook immediately or store in an airtight container in the refrigerator or freezer for future use.

To cook:

  1. If cooking, in a frying pan heat 1 tablespoon of olive oil over medium heat. Add the cauliflower and saute until cooked through, 3-5 minutes. Enjoy!