Sorry, you need to enable JavaScript to visit this website.
Change language
Home > Vitafriendspku > Recipes > Cauliflower ‘Rice’
Back to recipes

Cauliflower ‘Rice’

  • RECIPE MAKES: 4 servings
  • PREP TIME: 5-10 mins
  • COOK TIME: 5-25 mins
Step 1

Remove outer leaves and discard. Cut the cauliflower into quarters. Remove the core from each section carefully with a sharp knife. This should allow the cauliflower to break into florets.

Step 2

Place the cauliflower florets in a colander. Rinse the cauliflower under cold running water, set aside and allow them to drain thoroughly to remove all moisture (you can also pat dry with a paper towel).

Step 3

Once dried, place the florets in a food processor (if you don’t have a food processor you can also use a grater, or cut finely with a sharp knife). Pulse for 15-20 seconds or until the cauliflower looks similar to rice. Do not process too long or the consistency will be too fine.

Step 4

At this stage the cauliflower is ready to be cooked, in one of the following ways:


- Microwaved: Place cauliflower in a suitable microwavable dish and cover. You do not need to add water as the moisture from the cauliflower will be enough. Cook for about 4-5 minutes depending on portion size. When cooked it will be slightly firm and ready to serve, stir in some olive/coconut oil and season with salt and pepper.


- Sautéed: Heat a large non-stick pan over a medium-high heat and add olive/coconut oil to coat the pan. When the oil is heated add the cauliflower and cook for approximately 5 minutes (stirring occasionally) or until it has softened and is beginning to turn golden brown. Season with salt and pepper.


- Oven Roasted: This is a handy method when making a larger batch. Pre heat your oven to 210°C and cover a large rimmed baking sheet with aluminium foil. Mix together in a large bowl the cauliflower, salt and pepper and olive/coconut oil, mix well ensuring an even coating. Spread a single layer on the baking sheet and roast until tender and the cauliflower starts to brown slightly (this should take between 20-25 minutes).

Serving Suggestion:
This recipe is great with our low protein Indian curry.

Top Tip!
Depending on the amount of cauliflower you may want, pulse the florets in batches to ensure even cutting.

  • 240g cauliflower*
  • 1 tbsp. olive or coconut oil
  • Salt and pepper
  • *Cauliflower is on the NSPKU amber list of foods. 60g of cauliflower is 1 exchange.