Unlocking the Secrets of Homemade Riced Cauliflower: Health Benefits, Savings, and Versatile Meal Options

Cauliflower has become a favorite in kitchens everywhere, and for good reason. This adaptable vegetable is not just a low-carb substitute for grains, but it’s also packed with nutrients. In this post, we will dive into how to prepare your own riced cauliflower with a food processor, its health advantages, the cost savings from making it at home, and how to incorporate it into various delicious meals.

Start boosting your health and your wallet today!

The Health Benefits of Cauliflower

Cauliflower is a cruciferous vegetable full of essential vitamins, minerals, and antioxidants. It stands out as a great source of vitamin C, vitamin K, and folate (Terpstra 2023). These nutrients play important roles in supporting a healthy immune system and overall health.

One of the notable aspects of cauliflower is its low calorie and carbohydrate content. A cup of riced cauliflower has only about 25 calories and 5 grams of carbohydrates (Terpstra 2023). This makes it a perfect option for those on low-carb or ketogenic diets. In comparison, one cup of white rice contains around 200 calories and 45 grams of carbohydrates. Additionally, cauliflower is rich in fiber, with about 2 grams per cup, which aids digestion and helps you feel full longer (Terpstra 2023).

Furthermore, cauliflower contains glucosinolates—compounds linked to anti-cancer properties. Studies suggest that regular consumption of cruciferous vegetables like cauliflower may decrease the risk of certain cancers. For instance, a study published in the American Journal of Clinical Nutrition found that higher intake of cruciferous vegetables lowered the risk of prostate cancer (Victoria. 2007). Another large study showed that higher rate of certain vegetables including cauliflower is associated with decreased risk lung, stomach, colon, and rectal cancer (Verhoeven 1996). Cauliflower also contains anti-inflammatory and anti-oxidant compounds and consumption has been linked to decreased reduction in cardiovascular disease (Ahmed 2013).

Making Your Own Riced Cauliflower

Making riced cauliflower at home is a straightforward process that offers rewarding results. All you need is a fresh head of cauliflower and a food processor. Here’s a simple step-by-step guide:

1. Prepare the Cauliflower: Begin by removing the leaves and stem from the cauliflower head. Cut the cauliflower into smaller florets to make processing easier.

   
   

2. Rinse and Dry: Rinse the florets under cold water to eliminate any dirt. Use a clean kitchen towel or paper towel to dry them well.

   
   

3. Process the Cauliflower: Place the florets in the food processor. Pulse until you achieve a rice-like consistency, being careful not to overdo it to avoid a mushy texture.

   
   

4. Store or Cook: You can use the riced cauliflower right away in your recipes or store it in an airtight container in the refrigerator for up to a week. Also you can place in the freezer for later use.

   
   

Store cauliflower in fridge of freezer for later use

Cost Savings of Homemade Riced Cauliflower

While pre-packaged riced cauliflower offers convenience, it often comes with a higher price tag. Making your own at home can lead to significant savings.

A head of cauliflower typically costs $3 - $4, depending on the season and region. In contrast, a bag of pre-riced cauliflower can range from $3 to $6. By preparing it yourself, you not only save money but also decide how much you need without any waste. Here is one real life example: One head of organic cauliflower costs $4.60 and yields 1150 grams of riced cauliflower. One bag of frozen organic cauliflower costs $3.09 and yields 280 grams of riced cauliflower. Essentially you need to buy 4 bags of pre-packaged cauliflower at $12.36 to get the same amount as a $4.60 head of cauliflower. You would save about $8!

Plus, making your own riced cauliflower means you control the quality and freshness of the ingredients. You can opt for organic cauliflower or choose varieties that suit your taste, ensuring the best culinary experience.

Versatile Meal Options with Riced Cauliflower

One of the greatest advantages of riced cauliflower is its versatility. You can easily include it in a variety of meals. Here are a few delicious ideas to inspire you:

1. Cauliflower Fried Rice

Turn your riced cauliflower into a tasty fried rice dish. Sauté it with a mix of your favorite vegetables (like peas and carrots), soy sauce, and a protein such as chicken, shrimp, or tofu. This dish comes together quickly and is a healthier alternative to traditional fried rice.

Add cauliflower rice to rice dishes

2. Cauliflower Pizza Crust

Combine riced cauliflower with cheese and eggs to craft a low-carb pizza crust. Bake until golden, then top it with your favorite sauce and toppings for a guilt-free pizza night. Cauliflower pizza crust has about 100 calories per slice, compared to a typical slice of regular pizza with over 200 calories.

Add cauliflower rice to pizza crust

3. Sauces and soups

Add riced cauliflower to soups and stews for extra texture and nutrition. It can serve as a thickening agent while adding a subtle flavor to your favorite dishes, like creamy cauliflower and potato soup. Also you can add cauliflower rice to your pasta sauces for extra texture and nutrition.

Add cauliflower rice to pasta sauces

4. Salads

Mix riced cauliflower into fresh salads for a refreshing crunch. Combine it with greens, nuts, and a light vinaigrette for a nutritious and filling meal.

Add cauliflower rice to your salads

5. Cauliflower Mash

For a creamy side dish, steam riced cauliflower and blend it with butter, garlic, and herbs. This mash serves as a fantastic alternative to traditional mashed potatoes, cutting calories while enriching your plate.

Add cauliflower rice to your mashed potatoes

Time to Embrace Homemade Riced Cauliflower!

Creating your own riced cauliflower with a food processor is not just simple; it’s also cost-effective and delicious. With its many health benefits—low in calories, high in fiber, and potential anti-cancer properties—cauliflower makes a great addition to your meals.

By making riced cauliflower at home, you enjoy fresh ingredients and save money. Plus, its versatility lets you try it in various recipes, from vibrant fried rice to crunchy salads.

So, why wait? Start your journey with homemade riced cauliflower today. Your taste buds and wallet will surely appreciate your effort!

References:

1. Ahmed FA, Ali RF. Bioactive compounds and antioxidant activity of fresh and processed white cauliflower. Biomed Res Int. 2013;2013:367819. doi: 10.1155/2013/367819. Epub 2013 Sep 22.

2. Terpstra C. Cauliflower: A versatile nutrition superstar. Mayo Clinic Health System 2023. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cauliflower-the-new-nutrition-superstar#:~:text=It's%20high%20in%20vitamins%20C,2%20grams%20of%20dietary%20fiber. Accessed 08/27/25.

3. Verhoeven DT, Goldbohm RA, van Poppel G, Verhagen H, van den Brandt PA. Epidemiological studies on brassica vegetables and cancer risk. Cancer Epidemiol Biomarkers Prev. 1996 Sep;5(9):733-48.

4. Victoria A. Kirsh, Ulrike Peters, Susan T. Mayne, Amy F. Subar, Nilanjan Chatterjee, Christine C. Johnson, Richard B. Hayes, on behalf of the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial, Prospective Study of Fruit and Vegetable Intake and Risk of Prostate Cancer, JNCI: Journal of the National Cancer Institute, Volume 99, Issue 15, 1 August 2007, Pages 1200–1209.