You can eat it raw or sauté it in a large skillet. Cooking instructions and dishesĬauliflower rice makes a versatile addition to many dishes. Cauliflower rice can be safely frozen for up to 12 months ( 16). While it can be refrigerated for up to 5 days, it may develop an unpleasant sulfur smell.Ĭooking and freezing it immediately can limit this odor. This helps prevent sogginess.Ĭauliflower rice is best eaten fresh. Once shredded, remove excess moisture from the rice by pressing it into an absorbent dishtowel or large paper towel. Just keep in mind that these techniques may make a final product that’s slightly less fluffy. The medium-sized holes commonly used to grate cheese tend to yield pieces that best imitate the texture of cooked rice.Īlternatively, you can use the grater attachment on a food processor, or the pulse setting on a high-speed blender to shred your cauliflower more quickly. Then cut the head into four large chunks and grate each of them individually with a box grater. Start by washing and drying a head of cauliflower thoroughly before removing the greens. summaryĬauliflower rice is a good source of fiber, choline, and various antioxidants. Its other antioxidants, including vitamin C, flavonoids, and carotenoids, may reduce your risk of illnesses like heart disease ( 9, 13, 14, 15). Moreover, like other cruciferous vegetables, it’s rich in glucosinolate and isothiocyanate antioxidants, which fight inflammation and may even slow cancer cell growth ( 9, 10, 11, 12).
In addition, cauliflower is one of the best plant sources of choline - a nutrient crucial for your heart, liver, brain, and nervous system ( 8). Fiber also promotes feelings of fullness, which may aid weight loss ( 4, 6, 7). Studies link fiber-rich veggies like cauliflower to a lower risk of illnesses, such as type 2 diabetes, cancer, and heart disease. The fiber in cauliflower rice helps feed the healthy bacteria in your gut, reducing inflammation and promoting digestive health ( 5). This makes it a popular choice for people trying to lose weight or watch their carb intake.Ĭauliflower rice is rich in nutrients and beneficial plant compounds. summaryĬompared with regular rice, cauliflower rice is especially low in calories and carbs. As such, cauliflower rice could be particularly helpful for people looking to slash their carb intake. While carbs are one of your body’s primary sources of energy, many people follow low carb diets like the ketogenic diet to try to lose weight. It’s calculated by subtracting a food’s grams of fiber from its total carbs. The term net carbs measures the number of carbs your body ends up digesting. It provides only 3 grams of net carbs per cup (107 grams) - 18 times fewer carbs than the same quantity of rice ( 1, 2, 3). In addition, cauliflower rice is low in carbs. Both of these factors may reduce your calorie intake ( 4). Research links low calorie, water-dense foods like cauliflower to weight loss, as they may reduce hunger and boost feelings of fullness. It’s also particularly hydrating, as water comprises over 90% of its weight ( 1, 2, 3). At 25 calories per cup (107 grams) - both raw and cooked - cauliflower rice provides just 10–20% of the calories you’d expect from the same quantity of cooked rice.