Riced Cauliflower is a nutritious, low-carb alternative to rice. With its mild flavor and fluffy texture, it offers a versatile base for a variety of dishes. It is made from a head of cauliflower that is grated or cut into small rice-sized pieces.

Nutrition Facts:

Serving Size: A 1-cup serving of raw riced cauliflower (107 grams)

  • Nutrition Facts:
  • Calories: 25 kcal
  • Protein: 2 g
  • Fiber: 2 g
  • Fats: 0.1 g
  • Vitamin C: 48 mg (80% of the DV)
  • Vitamin K: 16 mcg (20% of the DV)

Origin of Riced Cauliflower:

Riced cauliflower has gained popularity as a healthy, low-carbohydrate alternative to traditional grains. Originating from the health-conscious communities that sought grain-free options, it quickly became a staple for those following keto, paleo, and gluten-free diets.

Where to Buy Riced Cauliflower:

Riced cauliflower is readily available in most grocery stores’ frozen section and fresh produce aisle. It’s also easy to make at home by pulsing cauliflower florets in a food processor until they reach a rice-like consistency.

Foods Made with Riced Cauliflower:

This versatile ingredient can be used in a myriad of dishes, including:

  • Stir-fries: Substitute it for rice in any stir-fry recipe for a low-carb option.
  • Pizza Crusts: Combined with cheese and egg, it makes for a delicious gluten-free pizza base.
  • Tabbouleh: Use it as a grain-free alternative in this traditional Middle Eastern salad.
  • Fried Rice: A healthy twist on the classic, incorporating your favorite vegetables and protein.

Flavor Profile:

Riced cauliflower has a mild, slightly nutty flavor that absorbs spices and sauces well, making it a perfect base for a variety of culinary styles.

Health Benefits of Riced Cauliflower:

  • Low in Calories: An excellent choice for weight management diets.
  • Rich in Vitamins: Especially high in vitamins C and K.
  • High in Fiber: Supports digestive health and promotes a feeling of fullness.
  • Antioxidant Properties: Contains compounds that can help reduce inflammation.


Riced Cauliflower is a fantastic low-carb alternative to rice that doesn’t compromise on taste or texture. Whether you’re looking to lighten up your meals or explore grain-free cooking, riced cauliflower provides a nutritious and versatile option for your culinary creations.