Cauliflower Rice - from frozen

4 12 69
Ingredients Minutes Calories
Prep Cook Servings
2 min 10 min 2
Cauliflower Rice - from frozen
Health Highlights
Use this basic cauliflower rice cooking method when using frozen cauli rice. You can add many herb & spice combinations to go with any dish!


1 bag Cauliflower crumbles/rice (Frozen)
1/2 tbsp Extra virgin olive oil (or coconut oil)
1 dash Kosher salt (to taste)
1 dash Black pepper (to taste)


  1. Heat olive oil in a skillet over medium heat. Stir in frozen cauliflower. 
  2. Add salt & pepper or other spices to taste. 
  3. Cook for 3-4 minutes or until cooked through. 
  4. Turn up the heat to high and cook for one minute, stirring frequently to crisp up the "rice" a bit. 
  5. Turn off the burner when done and serve with the main dish. 


Quick Tips

  • Adjust the amount of salt and pepper (or seasonings) based on how much cauliflower 'rice' you're using.

Nutritional Highlights

  • Cauliflower is a cruciferous vegetable and is high in fiber and B-vitamins

Nutrition Facts

Per Portion

Calories 69
Calories from fat 31
Calories from saturated fat 4.3
Total Fat 3.4 g
Saturated Fat 0.5 g
Trans Fat 0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.5 g
Cholesterol 0
Sodium 144 mg
Potassium 124 mg
Total Carbohydrate 8.2 g
Dietary Fiber 2.8 g
Sugars 0 g
Protein 2.7 g

Dietary servings

Per Portion

Vegetables 4.3

Energy sources