Get ready to elevate your meal prep game with these 20 delicious and easy-to-make frozen cauliflower rice recipes! Cauliflower has become a staple in many health-conscious households due to its impressive nutritional profile – low in carbs, high in vitamins, and packed with antioxidants. But let’s be real, sometimes the thought of cooking a whole head of cauliflower can be overwhelming. That’s where frozen cauliflower rice comes in. With just a few simple steps, you can transform this nutritious ingredient into a versatile base for countless dishes.
From comforting casseroles to spicy skillets and international-inspired bowls, we’ve rounded up the best recipes that showcase the humble cauliflower’s potential. Whether you’re a busy parent looking for quick weeknight meals or a foodie seeking new inspiration, these frozen cauliflower rice recipes are sure to please. So go ahead, give them a try, and discover the limitless possibilities of this tasty and nutritious ingredient!
Garlic Butter Frozen Cauliflower Rice
Elevate your side dish game with this simple and flavorful recipe that transforms frozen cauliflower into a delicious rice substitute. Perfect for low-carb diets or as a healthier alternative to regular rice.
Ingredients:
– 1 bag of frozen cauliflower “rice” (about 2 cups)
– 4 tablespoons of unsalted butter, softened
– 2 cloves of garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Spread the frozen cauliflower rice on a baking sheet in an even layer.
3. Dot the top with the softened butter, making sure it’s evenly distributed.
4. Sprinkle the minced garlic over the cauliflower “rice”.
5. Season with salt and pepper to taste.
6. Roast in the preheated oven for 20-25 minutes, or until the cauliflower is tender and lightly browned.
7. Remove from the oven and fluff with a fork to separate any clumps.
Cooking Time: 20-25 minutes
Cheesy Baked Cauliflower Rice Casserole
This recipe is a game-changer for cauliflower lovers and those looking for a healthier alternative to traditional casserole. With a blend of savory cheese, herbs, and creamy sauce, this dish is sure to please even the pickiest eaters.
Ingredients:
– 1 head of cauliflower, pulsed into “rice”
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese
– 1/2 cup grated Parmesan cheese
– 1/4 cup cream
– 1 teaspoon dried parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high. Add chopped onion and cook until translucent.
3. Add garlic and cooked cauliflower “rice” to the skillet. Cook for 5 minutes, stirring frequently.
4. In a separate bowl, combine cheddar and Parmesan cheese. Stir in cream and parsley.
5. Combine cooked cauliflower mixture with cheese mixture. Season with salt and pepper to taste.
6. Transfer mixture to a 9×13 inch baking dish and bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Spicy Mexican Cauliflower Rice Skillet
Elevate your weeknight dinner routine with this flavorful and nutritious Spicy Mexican Cauliflower Rice Skillet! This recipe combines the comfort of a warm skillet meal with the bold flavors of Mexico, all in under 30 minutes.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, diced
– 1 red bell pepper, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper, to taste
– 1 cup cooked chicken or beans (optional)
– 1 tablespoon lime juice
– 1/4 cup chopped fresh cilantro (optional)
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium-high heat. Add the onion, bell pepper, and garlic; cook until tender, about 5 minutes.
4. Add the cumin, chili powder, salt, and pepper to the skillet, stirring to combine.
5. Cook the cauliflower “rice” according to package instructions (or steam for 3-4 minutes). Stir into the skillet with the onion mixture.
6. If using, add cooked chicken or beans; stir to combine.
7. Squeeze lime juice over the top and sprinkle with cilantro (if using).
8. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Lemon Herb Cauliflower Rice Pilaf
Brighten up your meals with this vibrant and flavorful pilaf, made with cauliflower “rice” instead of grains. This recipe combines the natural sweetness of cauliflower with the tanginess of lemon and the warmth of herbs.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lemon juice
– 1 teaspoon dried thyme
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
3. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 5 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Stir in the cauliflower “rice,” lemon juice, thyme, salt, and pepper. Cook for about 5-7 minutes or until the cauliflower is tender.
6. Serve hot, garnished with fresh parsley or chives if desired.
Cooking Time: 20-25 minutes
Cauliflower Fried Rice with Vegetables
A creative twist on traditional fried rice, this recipe replaces grains with cauliflower and adds a variety of colorful vegetables for a nutritious and flavorful meal.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 cup of mixed vegetables (e.g., bell peppers, carrots, snap peas)
– 2 teaspoons of soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
3. Add the diced onion and cook until translucent, about 3-4 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Add the mixed vegetables and cook until tender, about 5 minutes.
6. Add the cauliflower florets and cook, stirring frequently, until they resemble cooked rice (about 10-12 minutes).
7. Season with soy sauce, salt, and pepper to taste.
8. Garnish with chopped scallions, if desired.
Cooking Time: 20-25 minutes
Creamy Parmesan Cauliflower Rice
Elevate your cauliflower rice game with this rich and creamy dish, perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup grated Parmesan cheese
– 1/4 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
3. In a large skillet, heat the olive oil over medium-high. Add the chopped onion and cook until translucent, about 3-4 minutes.
4. Add the garlic and cook for an additional minute.
5. Stir in the cauliflower “rice” and cook for 2-3 minutes or until slightly tender.
6. In a separate bowl, whisk together the Parmesan cheese and heavy cream. Pour over the cauliflower mixture and stir until combined.
7. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the top is golden brown and the sauce is bubbly.
8. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 25-30 minutes
Thai Coconut Curry Cauliflower Rice
Experience the vibrant flavors of Thailand with this creamy and aromatic cauliflower rice dish. This recipe is a delicious and healthy twist on traditional Thai curry, perfect for a quick weeknight meal or as a side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons coconut oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 can (14 oz) coconut milk
– 2 teaspoons Thai red curry paste
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat the coconut oil in a large skillet over medium-high heat. Add the chopped onion, minced garlic, and grated ginger; cook until the onion is translucent (3-4 minutes).
3. Add the cauliflower “rice” to the skillet, stirring to combine with the onion mixture. Cook for 5 minutes.
4. Stir in the coconut milk and Thai red curry paste. Bring to a simmer and let cook for an additional 2-3 minutes or until the cauliflower is tender.
5. Season with salt and pepper to taste. Garnish with fresh cilantro leaves.
6. Serve hot.
Cooking Time: 15-20 minutes
Cauliflower Rice Stuffed Peppers
A twist on traditional stuffed peppers, this recipe uses cauliflower rice instead of grains for a low-carb and nutritious twist. This flavorful dish is perfect for a quick weeknight dinner or a healthy lunch.
Ingredients:
– 4 bell peppers, any color
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Pulse cauliflower in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
4. Add garlic, cumin, salt, and pepper. Cook for an additional minute.
5. Add cauliflower “rice” to the skillet and stir to combine with the onion mixture. Cook for about 5 minutes, or until tender.
6. Stuff each bell pepper with the cauliflower mixture and top with shredded cheese (if using).
7. Place peppers in a baking dish and bake for 20-25 minutes, or until the peppers are tender.
Cooking Time: 35-40 minutes
Mediterranean Cauliflower Rice Salad
A refreshing twist on traditional salads, this Mediterranean Cauliflower Rice Salad is perfect for a light and healthy meal or as a side dish. With the subtle sweetness of roasted cauliflower and the tanginess of feta cheese, this salad will transport you to the sun-kissed Mediterranean coast.
Ingredients:
• 1 head of cauliflower
• 2 tablespoons olive oil
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped red onion
• 1/4 cup pitted Kalamata olives, sliced
• 1 tablespoon freshly squeezed lemon juice
• Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and toss with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. Let the cauliflower cool slightly then transfer it to a food processor or blender. Process until the cauliflower resembles rice.
4. In a large bowl, combine the roasted cauliflower “rice,” parsley, feta cheese, red onion, and olives.
5. Squeeze lemon juice over the salad and season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Cauliflower Rice Sushi Rolls
This innovative recipe substitutes traditional rice with cauliflower “rice” to create a healthier, gluten-free version of sushi rolls. The result is a delicious and visually appealing dish that’s perfect for those looking for a low-carb alternative.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of sesame oil
– 1/4 cup of soy sauce
– 1/4 cup of rice vinegar
– 1 sheet of nori seaweed
– Optional fillings (e.g. avocado, cucumber, carrot)
Instructions:
1. Pulse the cauliflower in a food processor until it resembles cooked rice.
2. Heat the sesame oil in a pan and sauté the cauliflower “rice” for 5-7 minutes or until tender.
3. In a small bowl, whisk together soy sauce and rice vinegar. Add the mixture to the cauliflower “rice” and stir-fry for an additional minute.
4. Cut the nori sheet into desired roll sizes.
5. Place about 1/2 cup of the cauliflower “rice” mixture onto the nori sheet, leaving a small border at the top.
6. Add your preferred fillings on top of the cauliflower rice.
7. Roll up the sushi using a bamboo sushi mat or a clean tea towel.
Cooking Time: 15-20 minutes
Teriyaki Chicken Cauliflower Rice Bowl
This recipe combines the flavors of sweet teriyaki sauce, juicy chicken, and nutritious cauliflower rice for a delicious and easy meal.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs, cut into bite-sized pieces
– 2 cups cauliflower florets
– 2 tbsp vegetable oil
– 2 tbsp soy sauce
– 2 tbsp honey
– 1 tsp grated ginger
– Salt and pepper to taste
– Optional: sesame seeds and chopped green onions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together soy sauce, honey, and ginger.
3. Add chicken pieces to the marinade; toss to coat. Let marinate for at least 15 minutes or up to 30 minutes in the refrigerator.
4. Cook cauliflower florets according to package instructions (microwave or steam).
5. In a separate pan, heat vegetable oil over medium-high heat. Remove chicken from marinade, letting excess liquid drip off. Cook chicken until browned and cooked through, about 6-8 minutes per side.
6. Serve chicken on top of cauliflower rice, drizzling with remaining marinade sauce (if using). Garnish with sesame seeds and chopped green onions (optional).
Cooking Time: 25-30 minutes
Cauliflower Rice Jambalaya
Transform your jambalaya game with this creative and healthy twist! This cauliflower rice version of the classic dish is a flavorful and nutritious meal that’s perfect for any occasion.
Ingredients:
– 1 head of cauliflower
– 1 lb cooked sausage (such as andouille or chicken apple), sliced
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), diced
– 1 tsp paprika
– 1/2 tsp cayenne pepper
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet over medium-high heat. Add the sausage and cook until browned, about 5 minutes. Remove from the skillet and set aside.
3. Add the onion, garlic, bell peppers, paprika, and cayenne pepper to the skillet. Cook until the vegetables are tender, about 5-7 minutes.
4. Add the cooked sausage back into the skillet with the vegetable mixture. Stir in the cauliflower “rice” and cook for an additional 2-3 minutes or until heated through.
5. Season with salt and pepper to taste.
Cooking Time: Approximately 15-20 minutes
Cauliflower Rice and Black Bean Burritos
A flavorful and healthy twist on traditional burritos, this recipe combines the nutty taste of cauliflower rice with the savory goodness of black beans. Perfect for a quick and easy meal or lunch.
Ingredients:
– 1 head of cauliflower
– 2 cups cooked black beans
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4 whole wheat tortillas
– Optional toppings: avocado, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook for 2-3 minutes or until softened.
4. Add cooked black beans, cumin, salt, and pepper to the skillet. Stir to combine.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble burritos by filling with cauliflower rice mixture, then add desired toppings.
Cooking Time: 15-20 minutes
Cauliflower Rice Tabbouleh
Transform traditional tabbouleh into a low-carb, cauliflower-based dish that’s perfect for a healthy and flavorful meal.
Ingredients:
– 1 head of cauliflower
– 2 cups of chopped fresh parsley
– 1 cup of chopped fresh mint leaves
– 1/2 cup of crumbled feta cheese (optional)
– 1/4 cup of lemon juice
– 2 cloves of garlic, minced
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower head and pulse it in a food processor until it resembles rice.
2. In a large bowl, combine the processed cauliflower, parsley, mint leaves, feta cheese (if using), lemon juice, and garlic.
3. Season with salt and pepper to taste.
4. Serve immediately, garnished with additional fresh herbs if desired.
Cooking Time: 10-15 minutes
Cauliflower Rice Paella
Transform your paella game with this creative recipe that replaces traditional rice with cauliflower “rice” for a low-carb, vegan-friendly twist. This flavorful dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, green beans)
– 1 can (14 oz) artichoke hearts, drained and chopped
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 2 tablespoons vegan paella seasoning
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add mixed vegetables, artichoke hearts, smoked paprika, salt, and pepper. Cook for an additional 5 minutes.
4. Stir in cauliflower “rice” and vegan paella seasoning. Cook for 2-3 minutes or until the cauliflower is tender.
5. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Buffalo Chicken Cauliflower Rice Casserole
This casserole combines the flavors of buffalo chicken with the crunch of cauliflower rice, all wrapped up in a creamy sauce. Perfect for a weeknight dinner or game-day gathering.
Ingredients:
– 1 head of cauliflower
– 1 lb boneless, skinless chicken breasts
– 1/2 cup Frank’s RedHot sauce
– 1/4 cup ranch dressing
– 1 cup shredded cheddar cheese
– 1/2 cup milk
– 1 tsp garlic powder
– Salt and pepper to taste
– Optional: chopped green onions and crumbled blue cheese for topping
Instructions:
1. Preheat oven to 375°F.
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, cook chicken and Frank’s RedHot sauce over medium-high heat until cooked through.
4. In a separate pot, combine ranch dressing, milk, and garlic powder. Bring to a simmer over medium heat.
5. Combine cooked chicken, cauliflower “rice,” and sauce mixture in a 9×13 inch baking dish.
6. Top with shredded cheese and bake for 25-30 minutes or until golden brown.
Cooking Time: 35-40 minutes
Cauliflower Rice Risotto with Mushrooms
A creamy and nutritious twist on traditional risotto, this recipe replaces Arborio rice with cauliflower “rice” for a low-carb and gluten-free alternative.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (such as cremini, shiitake, and button), sliced
– 4 cups vegetable broth, warmed
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat olive oil in a large skillet over medium-high heat. Add onion and cook until translucent, about 3-4 minutes.
3. Add mushrooms and cook until they release their moisture and start to brown, about 5-6 minutes.
4. Add cauliflower “rice” and stir to combine with the mushroom mixture.
5. Pour in warmed broth, 1/2 cup at a time, stirring constantly and allowing each portion to absorb before adding the next.
6. After 20-25 minutes of cooking, remove from heat and stir in Parmesan cheese. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 25-30 minutes
Cauliflower Rice Stir-Fry with Tofu
A flavorful and healthy vegetarian stir-fry recipe that’s perfect as a main dish or side. This recipe is quick, easy, and packed with nutrients.
Ingredients:
– 1 head of cauliflower
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– Salt and pepper to taste
– Chopped green onions and sesame seeds for garnish (optional)
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Add the vegetable oil, onion, and garlic to the skillet. Cook until the onion is translucent, about 3-4 minutes.
4. Add the tofu and cook for an additional 2-3 minutes, until lightly browned.
5. Add the soy sauce and cooked cauliflower “rice” to the skillet. Stir-fry for 1-2 minutes, until everything is well combined.
6. Season with salt and pepper to taste.
7. Garnish with chopped green onions and sesame seeds, if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice and Shrimp Scampi
This recipe is a creative take on the Italian classic, substituting cauliflower rice for traditional pasta. The result is a light, flavorful dish that’s perfect for those looking to reduce their carb intake.
Ingredients:
– 1 head of cauliflower
– 1 pound large shrimp, peeled and deveined
– 2 cloves of garlic, minced
– 1/4 cup butter
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
3. Heat butter in a large skillet over medium-high heat. Add garlic and cook for 1 minute.
4. Add shrimp and cook, stirring occasionally, until pink and cooked through (about 2-3 minutes per side).
5. Stir in lemon juice and season with salt and pepper to taste.
6. Serve the shrimp scampi over cauliflower “rice” garnished with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice Breakfast Hash
Start your day with a nutritious and flavorful breakfast dish that’s low in carbs and packed with nutrients. This Cauliflower Rice Breakfast Hash is a game-changer for busy mornings.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup cooked sausage (such as chorizo or breakfast links), crumbled
– 2 large eggs
– Salt and pepper to taste
– Optional: chopped bell peppers, mushrooms, or spinach for added flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat. Add diced onion and cook for 3-4 minutes, or until translucent.
4. Add garlic and cook for an additional minute.
5. Add crumbled sausage and cook until browned, breaking up with a spoon as needed.
6. Push the sausage mixture to one side of the pan. Crack in the eggs and scramble until cooked through.
7. Combine the sausage and egg mixture. Stir in cauliflower “rice” and season with salt and pepper.
8. Transfer the hash to a baking dish and bake for 15-20 minutes, or until the cauliflower is tender and lightly browned.
Cooking Time: 25-30 minutes
Summary
Get ready to elevate your meal prep game with these 20 mouthwatering frozen cauliflower rice recipes! From classic flavors like garlic butter and cheesy baked, to international inspirations like Thai coconut curry and Mediterranean salad, there’s something for everyone. Try cauliflower fried rice with vegetables, creamy parmesan, or buffalo chicken casserole – the possibilities are endless. Plus, discover unique twists on traditional dishes like sushi rolls, jambalaya, and scampi. Whether you’re a health-conscious foodie or just looking for quick and easy meals, these recipes are sure to please.
