Cauliflower Rice
⏲ ~16 min total · prep 12 · cook 4 · 4 servings
Sides⏱ 30 min total🔥 4.0g net carbs⚡ ≈220 kcal/serving~33% of calories from carbs
By the KFI Test Kitchen · Tested & approved by Jason Lieu, KFI recipe editor
Published Sep 15, 2026 · Updated Sep 15, 2026
Ingredients
- 1 medium head cauliflower (about 2 lb), cut into florets
- 3 tbsp butter
- 3 cloves garlic, minced
- 1 tbsp fresh lemon juice
- 1/4 cup chopped fresh parsley
- 1/4 cup finely grated Parmesan
- 3/4 tsp kosher salt
- 1/4 tsp black pepper
Instructions
- Pulse the florets in a food processor, half at a time, 10-12 pulses each, until they break down to pieces the size of couscous — about 4 cups total; scrape down the bowl between batches.
- Spread the riced cauliflower on a clean kitchen towel and let it dry 10 minutes so it toasts instead of steams.
- Melt the butter in a 12-inch skillet over medium-high heat until the foaming stops and the milk solids just begin to turn gold.
- Add the cauliflower in an even layer and cook undisturbed 2 minutes, then stir and continue 3-4 minutes more, until tender with scattered golden, nutty-brown bits.
- Push the cauliflower to one side, add the garlic to the empty side, and cook 30 seconds until fragrant, then toss everything together.
- Off the heat, stir in the lemon juice, parsley, Parmesan, salt, and pepper, then taste for salt.
Why this recipe works
- Pulsed, not blended Ten to twelve pulses per half batch breaks the florets to couscous size and stops there. Running the processor continuously turns part of the head into paste.
- Dried on a towel Ten minutes of air on a kitchen towel pulls surface water off the grains. Dry rice toasts; wet rice steams into a gray pile.
- Butter past the foam Cooking until the foaming stops and the milk solids turn gold builds a nutty base. The cauliflower lands in browned butter from the first second.
Tips for making this recipe well
Half batches in the processor
Overfilled bowls leave whole chunks hiding under riced grains. Scrape between batches and pick out the stragglers.
Two minutes of silence
Once the cauliflower hits the pan, spread it flat and leave it alone. The scattered golden bits that form are the entire flavor upgrade.
Garlic on the empty side
Push the cauliflower aside and cook the garlic in the bare butter for 30 seconds. Garlic buried under cold vegetables burns before it mellows.
Finish off the heat
Lemon juice, parsley, Parmesan, salt, and pepper go in after the burner is off. The residual warmth is enough, and the herbs stay green.
Taste before the table
Parmesan brands vary widely in salt. Taste and adjust after the cheese goes in, not before.
Serving suggestions
Treat this as the base that replaces rice across the whole week. It sits under curries, stewed meats, stir-fries, and roast chicken without competing, and it is good enough on its own with an extra shower of Parmesan. Serve it warm from the skillet, while the golden bits are still crisp at the edges, and keep lemon wedges nearby for anyone who wants more brightness.
Storage and meal prep
Refrigerate cooked cauliflower rice in a covered container for 3 to 4 days. Reheat it in a hot, dry skillet rather than the microwave, which re-toasts the grains instead of softening them. You can also freeze the raw riced cauliflower, uncooked, flat in a bag for 2 to 3 months, then cook it straight from frozen in a hot pan; the extra moisture cooks off in the toast step.
Variations worth trying
- Cilantro-lime version Swap the parsley for cilantro and the lemon for lime. It turns into the base for any Mexican-style bowl.
- Bacon fat base Render 3 slices of bacon first and cook the rice in the drippings. Fold the crisp crumbles back in at the end.
- Golden turmeric Stir 1/4 teaspoon of ground turmeric into the butter before the cauliflower goes in. The pan turns yellow and the flavor stays mild.
- Plain butter version Leave out the garlic and Parmesan for the most neutral base. Salt and pepper alone, and it takes on whatever sauce lands on it.
Frequently asked questions
Can I rice cauliflower without a food processor?
Yes. Use the large holes of a box grater on the florets, working carefully near the end of each piece. It takes longer and the texture is slightly coarser.
Why is my cauliflower rice soggy?
Usually water: un-dried grains or an overcrowded pan. Dry the riced cauliflower on a towel and give it the undisturbed 2 minutes in the hot butter.
Can I use a bag of frozen cauliflower rice?
Yes. Thaw it, squeeze out the water, and expect a slightly softer result than fresh. The towel-dry step still helps.
How do I know when the butter is browned?
The foaming stops, the milk solids turn gold at the bottom, and the kitchen smells nutty. Pull it then; another minute and the solids burn.
How many net carbs per serving?
4.0 net carbs, essentially all from the cauliflower itself. Butter, Parmesan, and the seasonings contribute almost none.
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