This recipe makes three flavor-packed versions of cauliflower rice: a buttery garlic and parmesan classic, a Mexican-inspired tomato and spice version, and a quick Asian-style fried “rice” with eggs and vegetables. All three start with the same principle: cook the cauliflower quickly in a wide, hot pan with minimal added liquid so it stays fluffy instead of turning mushy.
Ingredients
Butter, Garlic, and Parmesan
- 4 cups riced cauliflower
- 2 Tbsp unsalted butter
- 2 cloves garlic, minced
- 1/4 cup freshly grated Parmesan
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Chopped parsley for garnish
Mexican Style
- 4 cups riced cauliflower
- 1 Tbsp olive oil
- 1/2 yellow onion, diced
- 1/2 bell pepper, diced
- 2 cloves garlic, minced
- 1/2 tsp chili powder
- 1/2 tsp ground cumin
- 1/2 tsp ground oregano
- 2 Tbsp tomato paste diluted with 1 Tbsp water
- Salt to taste
- Chopped scallions and cilantro for garnish
Asian Fried Rice
- 4 cups cauliflower rice
- 1 Tbsp vegetable oil
- 1/2 yellow onion, minced
- 1 Tbsp chopped ginger
- 2/3 cup frozen peas and carrots
- 2 eggs
- 2 Tbsp soy sauce
- 1 Tbsp teriyaki or oyster sauce
- 1/4 tsp sesame oil
- Chopped scallions for garnish
How to Prepare?
Before cooking, prepare your cauliflower rice if you are not using pre-riced cauliflower. Cut a head of cauliflower into florets, discarding most of the tough core, then pulse the florets in a food processor in short bursts until they resemble grains of rice. Work in batches to avoid over-processing and stop while the pieces still have texture, then use immediately or freeze flat in resealable bags for later use.
When cooking from frozen, use plain unseasoned cauliflower rice and expect to cook it a little longer to evaporate extra moisture from freezing, which helps prevent a soggy result.
Version 1: Butter, Garlic and Parmesan Cauliflower Rice
For the butter, garlic and parm version, heat a large wide skillet over medium heat and add the unsalted butter and minced garlic at the same time so the garlic softens gently as the butter melts. Let the garlic sizzle lightly until fragrant but not browned, then sprinkle in the Italian seasoning directly into the butter to wake up the dried herbs before any other ingredients go in.
Add the riced cauliflower to the pan and toss it quickly in the flavored butter, spreading it out so as much as possible touches the hot surface of the skillet. Season with salt and pepper and cook for about 3 to 4 minutes, stirring frequently but not constantly, until the cauliflower is just tender with a slight bite, similar to al dente rice.
Turn off the heat and immediately stir in the freshly grated parmesan, letting the residual heat melt the cheese and coat every grain of cauliflower. Spoon the cauliflower into a serving bowl and, if desired, finish with a light extra grating of parmesan and some chopped fresh parsley over the top to add color and freshness.
Version 2: Mexican-Style Cauliflower Rice
For the Mexican-style variation, heat olive oil in the same large skillet over medium heat, then add the diced onion, bell pepper and minced garlic together. Cook these vegetables, stirring occasionally, until they soften and turn translucent rather than deeply browned, allowing them to develop sweetness without adding too much moisture.
In a small bowl, loosen the tomato paste with about a tablespoon of water, stirring to form a thick, smooth sauce that is pourable but not runny, which gives flavor without making the cauliflower wet. Stir the chili powder, cumin and dried oregano into this tomato mixture, then add the spiced tomato paste to the softened vegetables and cook it briefly so the flavors bloom and the raw taste of tomato paste mellows.
Tip in the riced cauliflower along with a generous pinch of salt and fold everything together, making sure the tomato and spices coat the cauliflower evenly. Cook this mixture for around 3 minutes over medium to medium-high heat, stirring regularly so it heats through and some of the moisture evaporates while the cauliflower stays firm.
Right at the end, scatter in some sliced scallions and chopped fresh cilantro and fold them through so the herbs stay bright and fresh rather than overcooked. Transfer the Mexican-style cauliflower rice to a clean bowl and top with a little extra cilantro and scallions, serving it as a low-carb stand-in for Spanish or Mexican rice alongside tacos, fajitas or burrito bowls.
Version 3: Asian-Style Fried Cauliflower Rice
For the Asian fried rice version, start again with a hot, wide skillet and add vegetable oil, then toss in the minced onion and chopped or grated ginger. Cook these just until the onion softens and turns translucent and the ginger smells aromatic, then add the frozen peas and carrots and cook until they are fully defrosted and warmed through.
Scoop the vegetable mixture out with a slotted spoon and set it aside, leaving any remaining oil in the pan so you maintain the high-heat cooking surface for the next step. Pour the beaten eggs into the hot skillet and scramble them quickly, cooking just until set into soft curds before removing them to a separate plate so they do not overcook.
Add the cauliflower rice to the same pan, spreading it out and cooking it over fairly high heat for about 2 minutes without adding more oil, which helps it dry slightly and take on a fried-rice texture instead of steaming. Once the cauliflower has cooked and lost some moisture, return the peas, carrots and scrambled eggs to the skillet.
In a small bowl, combine the soy sauce with the teriyaki or oyster sauce and the sesame oil, then pour this mixture over the cauliflower and toss everything together so the sauce is evenly distributed. Cook for about one more minute, just until everything is heated through and coated, then remove from the heat and finish with chopped scallions for freshness and color.
Essential Equipment
- Large skillet.
- Wooden spoon or spatula.
- Slotted spoon (for Asian version).
Nutritional Information
Approximate values per serving (1/4 of each variation, based on standard ingredient data; actuals vary by exact portions).
| Nutrient | Butter/Garlic/Parm | Mexican Style | Asian Fried Rice |
|---|---|---|---|
| Calories | ~150 kcal | ~120 kcal | ~180 kcal |
| Carbs | 10g (net 6g) | 12g (net 7g) | 15g (net 9g) |
| Protein | 6g | 4g | 8g |
| Fat | 10g | 5g | 9g |
Pairings
- Butter/Garlic/Parm: Grilled chicken, steak, or roasted fish for an Italian-inspired meal.
- Mexican Style: Tacos, carnitas, or enchiladas to mimic Spanish rice.
- Asian Fried Rice: Teriyaki salmon, shrimp stir-fry, or grilled tofu.
Variations
- Swap parmigiano for nutritional yeast in Butter/Garlic/Parm for vegan option.
- Add jalapeños or corn to Mexican Style for extra heat and texture.
- Use fresh peas/carrots or shrimp in Asian Fried Rice for customization.
Recipe Timing
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Servings: 4 (each variation)
Helpful Tips and Serving Ideas
To keep all three versions from turning mushy, always use the largest skillet you have so the cauliflower sits in a shallow layer with plenty of contact with the hot pan. Avoid adding water, broth or other liquids directly to the cauliflower and instead rely on concentrated ingredients like tomato paste or sauces that are used sparingly, since excess moisture steams the cauliflower instead of frying it.
Cooking each panful over medium to medium-high heat and working fairly quickly ensures the cauliflower cooks through but retains a pleasant bite, much like rice that is just tender rather than soft. When using frozen cauliflower rice, plan on a slightly longer cooking time and keep the heat up, stirring often, so any extra liquid has time to evaporate before serving.
For easy meal planning, prepare a large batch of plain riced cauliflower and keep it in the freezer, then use these three flavor profiles to match different mains: buttery garlic and parmesan with dishes like chicken piccata, the Mexican-style version with carnitas, tacos or fajita platters, and the Asian fried version with teriyaki salmon, shrimp or stir-fried chicken. These flexible bases make it simple to build lower-carb plates that still feel satisfying because the cauliflower soaks up sauces and juices much like traditional rice does.
Print
Cauliflower Rice Recipe: 3 Different Versions You’ll Love
This recipe makes three flavor-packed versions of cauliflower rice: a buttery garlic and parmesan classic, a Mexican-inspired tomato and spice version, and a quick Asian-style fried “rice” with eggs and vegetables. All three start with the same principle: cook the cauliflower quickly in a wide, hot pan with minimal added liquid so it stays fluffy instead of turning mushy.
- Total Time: 30 Mins
Ingredients
Butter, Garlic, and Parmesan
- 4 cups riced cauliflower
- 2 Tbsp unsalted butter
- 2 cloves garlic, minced
- 1/4 cup freshly grated Parmesan
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Chopped parsley for garnish
Mexican Style
- 4 cups riced cauliflower
- 1 Tbsp olive oil
- 1/2 yellow onion, diced
- 1/2 bell pepper, diced
- 2 cloves garlic, minced
- 1/2 tsp chili powder
- 1/2 tsp ground cumin
- 1/2 tsp ground oregano
- 2 Tbsp tomato paste diluted with 1 Tbsp water
- Salt to taste
- Chopped scallions and cilantro for garnish
Asian Fried Rice
- 4 cups cauliflower rice
- 1 Tbsp vegetable oil
- 1/2 yellow onion, minced
- 1 Tbsp chopped ginger
- 2/3 cup frozen peas and carrots
- 2 eggs
- 2 Tbsp soy sauce
- 1 Tbsp teriyaki or oyster sauce
- 1/4 tsp sesame oil
- Chopped scallions for garnish
Instructions
For the butter, garlic and parm version, heat a large wide skillet over medium heat and add the unsalted butter and minced garlic at the same time so the garlic softens gently as the butter melts. Let the garlic sizzle lightly until fragrant but not browned, then sprinkle in the Italian seasoning directly into the butter to wake up the dried herbs before any other ingredients go in.
Add the riced cauliflower to the pan and toss it quickly in the flavored butter, spreading it out so as much as possible touches the hot surface of the skillet. Season with salt and pepper and cook for about 3 to 4 minutes, stirring frequently but not constantly, until the cauliflower is just tender with a slight bite, similar to al dente rice.
Turn off the heat and immediately stir in the freshly grated parmesan, letting the residual heat melt the cheese and coat every grain of cauliflower. Spoon the cauliflower into a serving bowl and, if desired, finish with a light extra grating of parmesan and some chopped fresh parsley over the top to add color and freshness.
Version 2: Mexican-Style Cauliflower Rice
For the Mexican-style variation, heat olive oil in the same large skillet over medium heat, then add the diced onion, bell pepper and minced garlic together. Cook these vegetables, stirring occasionally, until they soften and turn translucent rather than deeply browned, allowing them to develop sweetness without adding too much moisture.
In a small bowl, loosen the tomato paste with about a tablespoon of water, stirring to form a thick, smooth sauce that is pourable but not runny, which gives flavor without making the cauliflower wet. Stir the chili powder, cumin and dried oregano into this tomato mixture, then add the spiced tomato paste to the softened vegetables and cook it briefly so the flavors bloom and the raw taste of tomato paste mellows.
Tip in the riced cauliflower along with a generous pinch of salt and fold everything together, making sure the tomato and spices coat the cauliflower evenly. Cook this mixture for around 3 minutes over medium to medium-high heat, stirring regularly so it heats through and some of the moisture evaporates while the cauliflower stays firm.
Right at the end, scatter in some sliced scallions and chopped fresh cilantro and fold them through so the herbs stay bright and fresh rather than overcooked. Transfer the Mexican-style cauliflower rice to a clean bowl and top with a little extra cilantro and scallions, serving it as a low-carb stand-in for Spanish or Mexican rice alongside tacos, fajitas or burrito bowls.
Version 3: Asian-Style Fried Cauliflower Rice
For the Asian fried rice version, start again with a hot, wide skillet and add vegetable oil, then toss in the minced onion and chopped or grated ginger. Cook these just until the onion softens and turns translucent and the ginger smells aromatic, then add the frozen peas and carrots and cook until they are fully defrosted and warmed through.
Scoop the vegetable mixture out with a slotted spoon and set it aside, leaving any remaining oil in the pan so you maintain the high-heat cooking surface for the next step. Pour the beaten eggs into the hot skillet and scramble them quickly, cooking just until set into soft curds before removing them to a separate plate so they do not overcook.
Add the cauliflower rice to the same pan, spreading it out and cooking it over fairly high heat for about 2 minutes without adding more oil, which helps it dry slightly and take on a fried-rice texture instead of steaming. Once the cauliflower has cooked and lost some moisture, return the peas, carrots and scrambled eggs to the skillet.
In a small bowl, combine the soy sauce with the teriyaki or oyster sauce and the sesame oil, then pour this mixture over the cauliflower and toss everything together so the sauce is evenly distributed. Cook for about one more minute, just until everything is heated through and coated, then remove from the heat and finish with chopped scallions for freshness and color.
- Prep Time: 20 Mins
- Cook Time: 10 Mins
