Cauliflower Rice made easy in the oven! The best tasting cauliflower rice!
10 ingredients or Less, Gluten Free, Macro Friendly Recipes, Paleo, Recipes, Side Dish, Whole 30 compliant

Roasted Cauliflower Rice

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This Roasted Cauliflower Rice is by far the easiest, and best tasting cauliflower rice out there.  My kids even eat this cauliflower rice and love it!  You’ve got to try this!Cauliflower Rice made easy in the oven! The best tasting cauliflower rice!

I have been making cauliflower rice for a long time.  I’ve tried it every way possible.  I’ve used a cheese grater, food processor, and even a good old chopping knife.  Needless to say, I always wasted a lot of time and made a huge mess.  If you aren’t a fan of messes and you own a decent blender, you’re in for a treat!  This is great with stir fry, stuffed peppers, Mexican bowls, or even simply as a side dish!  This is also a great way to sneak veggies into your kids food without them even knowing it! Score!

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Easiest way to make cauliflower rice out there! You will never make it any other way!

Roasted Cauliflower Rice
Like I mentioned before, the easiest way to make cauliflower rice is to use a blender.  However, if you do not have one, a food processor, cheese grater, or good old fashion knife will work.  (It’s just messy, but I warned ya!)


  • 1 Head Cauliflower
  • 1 Tbs Olive Oil
  • 1 tsp Granulated Garlic
  • Salt and Pepper to Taste


  1. Preheat your oven to 400 degrees.
  2. Roughly chop cauliflower and place all pieces in the blender.
  3. Fill your blender with water all the way above the cauliflower or to your max fill line.
  4. Pulse blender a few times until you no longer see any large pieces of cauliflower.
  5. Pour cauliflower into a strainer to drain all the water.
  6. Spread the cauliflower on a cookie sheet and drizzle olive oil over the top.
  7. Sprinkle your granulated garlic and salt and pepper on top and mix it all up with a spatula.
  8. Bake for 15-20 min. If you like it crispy (i do) flip the rice and continue cooking another 5-10 min.
  9. Remove from oven and enjoy immediately!

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For printable version scroll to the bottom of the page

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  • Reply Lindsay - Homespun Sprout March 2, 2015 at 11:25 am

    This is SERIOUSLY the easiest thing ever! I made a batch to use in my stuffed cabbage rolls instead of regular rice…and the blender is GENIUS! Thanks guys!

    • Reply Krista March 2, 2015 at 8:31 pm

      Glad you like it Lindsay! The blender method has changed my life! So easy, right!? Stuffed cabbage rolls sound like a great idea for it too!

  • Reply Celine April 2, 2015 at 12:07 am

    Sounds great! Can I ask – what’s the purpose of filling the blender with water before pulsing the cauliflower? Would it work just as well without the water? TIA 🙂

  • Reply Summer H. April 20, 2015 at 9:58 pm

    Do you think you can use frozen cauliflower?

    • Reply Krista April 21, 2015 at 4:44 pm

      Hi Summer, I have never used frozen cauliflower so I can’t say for sure. I would imagine it would still blend up nicely. If you try it, let me know how it turns out.

      • Reply Summer H. April 21, 2015 at 8:32 pm

        I will! Thanks!

  • Reply Lisa October 10, 2015 at 12:35 pm

    Have you frozen it for later use? A whole head of cauliflower would be a lot for one person.

    • Reply Tracy October 11, 2015 at 1:19 pm

      Lisa, you can freeze it, but I have to admit, I often make a double batch because it goes so fast in our household! I love having it available for multiple meals!

  • Reply Nancy March 9, 2016 at 6:47 pm

    Have you ever tried putting it in the blender without the water? That’s the way I do it and it works great! I use a Ninja, put the cauliflower florets in the blender and pulse it a few times. Comes out great and no need to stain.

    • Reply Krista March 9, 2016 at 7:41 pm

      Hi Nancy,

      No water works great in a Ninja, but in a traditional blender it doesn’t work. In my experience using water keeps it from turning to mush. Also, it’s much easier to get all the cauliflower out of the blender when using water and the strainer. I use this method most the time unless I’m going to freeze my cauliflower. In that case I just use the food processor.

  • Reply Lauren April 1, 2016 at 4:17 pm

    This was so delicious! My husband and 2 year old ate it right up! I used the food processor instead because my blender was dirty and I didn’t want to clean it. It still turned out wonderfully!

  • Reply Pam June 1, 2016 at 4:46 pm

    Great recipe. I followed your recipe except I used avacado oil and it great it a great flavor. I roasted a bunch of veggies and shrimp, turkey uncured bacon and made like a stir fry over the rice.

    • Reply Krista June 2, 2016 at 9:04 pm

      That sounds great!

  • Reply Kasey June 5, 2016 at 4:34 pm

    Just wondering how many servings this recipe makes? Looks great and I can’t wait to try it out! 🙂

    • Reply Krista June 8, 2016 at 7:08 am

      I’d say 1 head of cauliflower makes about 4 servings.

  • Reply Amy June 30, 2016 at 7:55 am

    This looks amazing… so excited to try it! Thanks for the post! ???

    • Reply Tracy June 30, 2016 at 9:20 pm

      You’re welcome, Amy! Good luck in the kitchen!

  • Reply Kami September 12, 2016 at 2:42 pm

    What is the reason for the water? I use a Ninja and never add water. Really love garlic mashed cauliflower fixed in my Ninja.

    • Reply Krista September 12, 2016 at 2:52 pm

      Hi Kami,
      I have found that usuing the water helps to chop it all more evenly (preventing mushed cauliflower) and it is much easier to get it all out.

  • Reply Kami September 12, 2016 at 2:46 pm

    Oh forgot to add that it’s good with coconut oil too.

    • Reply Krista September 12, 2016 at 2:52 pm

      Good to know! Thank you!

  • Reply Silvia knott October 2, 2016 at 10:46 am

    Man I wish you would have specified about the blender situation… I have a blendtec, pulsed it 3 times and turned my cauliflower into mushed instead of rice?? I am vegan so using butter and making mashed cauliflower won’t work for me?

    • Reply Krista October 2, 2016 at 7:52 pm

      Oh no! I’ve never attempted this with a super high powered blender. Did you have the water in there?

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