Easiest & Best Cauliflower Rice Ever: Gluten free & Low Calorie

Takes less than 15 minutes from start to finish.


1 head cauliflower
1 tablespoon of your favorite oil (I use coconut, but if you don’t like the taste, use extra -virgin olive oil)
1/2 medium onion – optional
salt & pepper to taste
* see below to change up the taste with different spices


Remove core and leaves.   Coarsely chop cauliflower into  pieces small enough and put half at a time into the food processor, ninja, or blender and pulse.   Make sure that the cauliflower pieces are completely dried before using – or it will turn to MUSH.  Only chop until it ‘looks’ like rice – don’t over chop!

In a large frying pan,  on medium, heat oil.  Sauté onion  until soft.  Increase heat to medium-high and toss in the cauliflower. Cover and cook about 5 minutes, stirring frequently until it is slightly crispy.  Season with salt and pepper.  Remove from heat and serve warm.

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IDEAS:  Great for “rice” in soups, stews, and as side dishes. 

  • Curried Cauliflower Rice:  Add 1 tablespoon turmeric or curry powder.
  • Lemon Rice: Add some lemon zest and lemon juice or a few drops of lemon essential oil.
  • Chinese Fried Rice: After frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower “rice” together. If desired, add a little soy sauce to the mixture.
  • Herbed Rice: Add 1/4 cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.
  • Rice Salad: After frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar.
  • Spanish Rice: After cooking the cauliflower, add an 8-ounce can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic.
  • Vegetable Rice: Add your favorite diced vegetable; sauté with the onions.


Having six children in six years and a husband that supports me in all I do, has given me much to live for. However, the reason why I live is because of Jesus. I can’t imagine going a day without the hope He gives and the freedom for which my soul and spirit can thrive. After receiving my bachelors from ORU in O/I COM, I decided to get more training to hone my skills. I am a certified personal trainer, multi-certified fitness instructor, wellness and life coach. Most of us know a rock solid workout and nutrition plan isn’t going to make us healthy – there is way more to the equation. I’m here to help sift it out and challenge you to find your peace, calling, desires, and purpose in life through every avenue of your being; physical, spiritual, mental, emotional, and social all through a Godly perspective. If you have an inward desire to totally transform your inner health along side the physical, grab your sneakers and tighten up your laces because you are about to embark on a journey like nothing you’ve experienced – if you allow it to happen.

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