How To Make Cauliflower Rice & Meal Prep With It

How To Make Cauliflower Rice & Meal Prep With It

Want to learn how to make cauliflower rice for meal prep? This inventive use of a veggie isn't going anywhere and it makes for a keto and paleo rice sub.

Cauliflower rice is one of our favorite meal prep items to have on hand. It's a very basic recipe that makes a big batch and can stay in your freezer for up to 6 months. This makes it much easier to have a healthy and fast meal prep on hand, every week. That's because this is ready at a moment's notice once it's been prepped. Can't say that for regular old rice, can you? 

How to Make Cauliflower Rice and Meal Prep With It

Most cauliflower rice recipes call for using a food processor, and that certainly does the job once you've broken down the head of cauliflower into several smaller chunks. However, we have an even easier way to get this job done.

Instead of a food processor, we use our stainless steel, non-slip mixing bowls with a grater attachment. Within less than 2 minutes you can have a whole head of cauliflower grated with this attachment! Sounds like a meal preppers dream, doesn't it? It's almost too good to be true. Almost. Take a look!

bowl with grater attachement

Directions for Cauliflower Rice Meal Prep

Gather your trusty box grater, or use a grater attachment on your stainless steel bowl.

First, cut cauliflower into large florets.

quartered cauliflower for cauliflower rice

Then, "rice" the cauliflower by grating it right into the bowl.

grate cauliflower to make cauliflower rice

Once it's gone through the grater, press riced cauliflower with paper towels to remove excess moisture. It won't be bone dry when you're finished, but you'll want it dry enough to cook without turning to mush.

making cauliflower rice step 4

Finally, when you're finished you can use it right away. Or, portion it out and freeze the rice in 1 or 2- cup size servings in freezer bags, depending on your meal prep needs!

how to make cauliflower rice

Not only do we love making cauliflower rice because it is easy, but it makes a great alternative to rice! And can we talk about the health benefits and macros?

Health Benefits of Cauliflower Rice

  • helps fight inflammation
  • improves digestions
  • aids in weight loss
  • contains high levels of vitamins and minerals

Macros per 1 cup:

Calories: 25,  Carbs: 5g, -Protein: 2g, Fat: 0.3g

simply-content-attachments simply-content-bowl

How to Cook With Cauliflower Rice

Here's the fun part. Yes, it works much like rice in recipes, but it's more versatile and way faster. And the nutrition is different—and, of course, the carbs are way, way less. Like rice, it's a blank slate, so you can use it with lots of different meals, and herbs, salt, and pepper are great with it. A bit of red onion or shallots really perks up cauliflower rice that you serve as a straight-up side dish. But we love it for its versatility and its awesome macros.

Avocado & Mango Sushi

Yes! You can make sushi at home, with cauliflower rice. 

sushi meal prep

Paleo Sticky Sesame Chicken & Cauliflower Rice

You'll never miss "rice" in this incredibly flavorful paleo-friendly sesame chicken dish. We say this a LOT around here, granted, but it truly is better than takeout!

Paleo Sticky Sesame Chicken Thighs_

Low Carb Shrimp, Veggies & Cauliflower Rice

It's like fried rice, but way way better. Peas, carrots, green beans, and shrimp can all come out of the freezer to make this dish come together in a flash. 

shrimp fried cauliflower rice meal prep

Low Carb Sun Dried Tomato Egg Cups

We really like these in the summer because the flavor is so sweet and herbal. But anytime you want a hit of tomato bliss for breakfast (or lunch, or dinner), make these low carb delights.

Whole30 Baked Buffalo Chicken Casserole

Rice is often an important component in a casserole for flavor and binding, and here it does just that in a Buffalo chicken casserole. 

Whole30 Baked Buffalo Chicken Casserole


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how to prep and freeze cauliflower

Tell us all of YOUR favorite uses for cauliflower rice in the comments below, if so inclined. Inquiring minds wanna know!


  1. I'm into eating healthy and love all the vegetables that go with it. Thank you for these great recopies.

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