How to Make Cauliflower Rice

Let's be honest, not a ton of people love munching on raw cauliflower. I know there are a few foodies and dietitians out there, reading this right now, ready to stand up and proclaim their devotion. But typically, when you mention cauliflower people turn up their noses. That's what's so great about cauliflower rice—it's a sneaky, easy and delicious way to introduce more of this healthy white veggie into your diet.
I love using cauliflower instead of rice because it's fun and less traditional, and it totally lightens up the dish. I served this cauliflower rice topped with a hearty bean soup, and it was truly satisfying. It was tasty too, even pleasing the very picky eaters at my dinner party.
And of course, cauliflower has a host of health benefits! The cancer-fighting cruciferous vegetable is high in antioxidants and is a fabulous source of vitamin K, folate and choline. The gentle steam used in this recipe helps to protect the vitamin content and keep it locked into the cauliflower for the most nutritional benefits.
Serve this cauliflower rosemary rice in place of the conventional to get more veggies per bite; you may not even notice the difference!

Cauliflower Rosemary Rice

Recipe by Kristina LaRue, RD

1 head cauliflower
4 fresh rosemary sprigs, stems removed
½ tsp. kosher salt


  1. Cut cauliflower into uniform pieces to fit in food processor. Using grating blade attachment (or cheese grader), shred the cauliflower.
  2. Pour shredded cauliflower into microwave safe bowl, and mix with rosemary and salt. Cover cauliflower with paper towel and cook for 8 minutes.
  3. Fluff with fork and serve.
Kristina LaRue, RD, CSSD, LDN, CLT on FacebookKristina LaRue, RD, CSSD, LDN, CLT on LinkedinKristina LaRue, RD, CSSD, LDN, CLT on PinterestKristina LaRue, RD, CSSD, LDN, CLT on Twitter
Kristina LaRue, RD, CSSD, LDN, CLT
Kristina LaRue, RD, is the sports dietitian with University of Central Florida Athletics, provides nutrition services for Tara Gidus Nutrition Consulting, and works in the treatment of eating disorders with Joyful Nutrition. Read her blog, Love & Zest—and connect with her on Twitter, Pinterest, Facebook and LinkedIn.