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Frozen Cauliflower Rice {Or Fresh!}

 An easy, step-by-step tutorial on how to make perfect fresh or frozen cauliflower rice (keto rice!) to use in all your favorite recipes.


  • 1 medium Head Cauliflower OR 10-12 oz Frozen Riced Cauliflower - approximately 4 scant cups
  • 2 Tbsp Avocado Oil - or fat of choice (ghee, butter, olive oil, etc)
  • ¼ small Onion (or ⅛ of a medium onion) - finely chopped
  • 1.5 cloves Garlic - minced
  • ¼ to ½ tsp. Sea Salt - to taste
Frozen Cauliflower Rice {Or Fresh!}


  1. Prepare either the fresh or frozen cauliflower as directed below and set aside.
  2. Once your rice is ready to go, set it aside and very finely chop (or process in a food processor) ¼ of a small onion. Set aside.
  3. Then, heat the oil over medium-high heat in a medium-sized skillet.
  4. Add the riced cauliflower, chopped onion, garlic, and sea salt.
  5. Stir fry for 5 to 6 minutes for frozen or 3 to 4 minutes for fresh. Or until most of the water is evaporated, the onion is tender, and the rice has an al dente texture. Do not overcook or it will become mushy. Also, be sure not to cover the pan. This will also make the rice mushy. Taste and add more salt if needed.
  6. Store covered in the fridge for up to 3 to 4 days.
  7. Preparing frozen cauliflower
  8. Before opening the bag, hit it on the countertop several times - or until the rice is completely broken up and not clumped together. This ensures that it cooks evenly. Important - Do not thaw! Otherwise, it will be a watery mess.
  9. Preparing fresh cauliflower
  10. Wash and trim the cauliflower of any brown spots.
  11. Then, tear off the leaves and cut it into quarters. Hold each quarter section of the cauliflower vertically and cut off the hard center. The florets will fall right off! If the florets are too big, you can cut them into smaller pieces. See the pictures in the post above if you need a visual aid.
  12. Use either the grater attachment on your food processor or a cheese grater to rice the cauliflower. I don't recommend using the S blade on your food processor because the pieces with come out very uneven.

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