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easy cauliflower rice

Easy Cauliflower Rice

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Try substituting white rice with this paleo and diabetic-friendly cauliflower rice recipe. With the help of your Blendtec blender, this is a breeze to make.

Total time:  10 S
Servings:  8
Calories:  60


  • 1 large head cauliflower cut into florets and divided
  • 2 tbsp. olive oil optional
  • 1/2 tsp. sea salt optional
  • 1/4 tsp. ground black pepper optional

Nutritional Information

  • Serving Size: 1⁄2 cup
  • Fat: 3g
  • Saturated Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 180mg
  • Carbohydrates: 5g
  • Fiber: 2g
  • Sugar: 2g
  • Protein: 2g


  1. Preheat oven to 350°F.
  2. Add half of the cauliflower florets to WildSide+ or FourSide jar and cover with water.
  3. Secure lid and press "Pulse" 4-5 times until cauliflower is chopped into small pieces that resemble rice.
  4. Strain cauliflower rice and repeat with remaining cauliflower florets.
  5. If using olive oil, salt & pepper, coat evenly over cauliflower rice.
  6. Spread a single layer on a rimmed cookie sheet and bake for 15-20 minutes until rice is soft.

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  • Don’t even have to cook it. It is soft enough from processing.

    Chris on

  • Thank you for a great Paleo recipe. The first time I made cauliflower rice, I hand chopped it and it was a pain to do. This sounds like the perfect alternative.

    Mary Hokanson on

  • This recipe with cauliflower is low carb and diabetic friendly. With rice, which has a glycemic index nearly that of cane sugar, is not.

    dredzo on

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