Cauliflower Rice

Cauliflower Rice
Cauliflower rice is a delicious and light alternative to white or brown rice. It’s healthy and so easy to do. It’s also a great way of getting more vegetables into your kids’ diet. Try it out with any dish of your liking, like curry.

1 head cauliflower

Salt (optional)

Parsley (optional)

Preheat your oven to 200°C.

Remove any outer leaves from the cauliflower, then cut it into quarters. Remove most of the thick core, and then cut each quarter into two or three chunks.

Wash the cauliflower, and dry thoroughly.

Place in the food processor, but be careful not to overload. Pulse for 30 seconds or so, until the cauliflower resembles fine rice or couscous. 

Once you have your rice, spread it out to a thin, even layer on a grease-proof baking tray. Place in the oven and cook for 12 minutes, mixing halfway through. 

Season with some salt, if using. Sprinkle parsley on top, and serve.

Main ingredients
Vegetables, Herbs

Recipe Type
Dinner, Snacks

For family, we have portion pots that are great for storing leftovers.
The cauliflower rice can also be stored in our pots before cooking and put into the freezer until it's ready to be used. Make sure to thaw in a refrigerator before cooking.
For more delicious family-friendly recipes, visit

Other recipes you may like