How to Make Cauliflower Rice

Cauliflower is an overlooked alternative to replace carbs in some of your favorite foods, including rice, pizza crust, and mashed potatoes. Considered a superfood, cauliflower is packed with fiber, potassium, and vitamins C, K, and B6. In fact, one cup of cauliflower has 154 percent of your daily vitamin C.

And while cauliflower rice is extremely healthy, the downside is that chopping vegetables can be tedious and time-consuming. But with Blendtec, you can learn how to make cauliflower rice fast, using a method called “wet chopping.”

Why use the wet chopping method? It’s much easier, faster, and tidier than using a knife and cutting board. The water allows smaller pieces of cauliflower (i.e., the pieces that resemble rice) to float to the top of the jar, while the rest of the cauliflower is drawn in by the blades and chopped into perfect small pieces.

With a Blendtec blender, you can make cauliflower rice in just a few minutes!

How to Make Cauliflower Rice in a Blendtec Blender

  • Step 1: Add cauliflower to your Blendtec jar.
  • Step 2: Add enough water to cover the vegetables, and secure the lid.
  • Step 3: Press the “Pulse” button 4–5 times, or until the cauliflower has reached your desired texture.
  • Step 4: Pour the contents of your jar over a mesh strainer, allowing it to drain.
  • Step 5: Spread onto a baking sheet and toss with olive oil and your desired spices.

Now that you’ve learned how to make cauliflower rice, try out our recipe:

Easy Cauliflower Rice Recipe


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


  • Preheat oven to 350° F.
  • Add half of the cauliflower florets to your WildSide+ or FourSide jar and cover with water.
  • Secure lid and press “Pulse” 4–5 times until cauliflower is chopped into small, rice-like pieces.
  • Strain the cauliflower rice and repeat with remaining cauliflower florets.
  • Drizzle the cauliflower rice with the olive oil and season with salt and pepper.
  • Spread a single layer on a rimmed baking sheet and bake for 15–20 minutes, or until the rice is soft.
  • Enjoy your cauliflower rice as a side dish to baked chicken, poached salmon, or other roasted vegetables.

Tip: There are lots of ways to use cauliflower rice! Try it in stir frys, grain bowls, sushi rolls, burritos, casseroles, and even smoothies.



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