Cauliflower Rice Or Couscous

Prep Time
Cook Time
Ready In

"After a recent illness I was having a lot of trouble with my blood sugar levels and found myself having to eat no carbs which meant no bread, rice, potatoes or pasta so starting surfing the net and came up with a carb free rice or couscous"

Original recipe yields 6 servings


  • Serving Size: 1 (110.6 g)
  • Calories 47
  • Total Fat - 2.6 g
  • Saturated Fat - 0.4 g
  • Cholesterol - 0 mg
  • Sodium - 32.5 mg
  • Total Carbohydrate - 5.4 g
  • Dietary Fiber - 2.2 g
  • Sugars - 2.1 g
  • Protein - 2.1 g
  • Calcium - 23.9 mg
  • Iron - 0.5 mg
  • Vitamin C - 52.2 mg
  • Thiamin - 0.1 mg

Step 1

Cut the head of cauliflower into quarters, then trim out the inner core from each quarter and break apart the cauliflower into large florets with your hands and if the core is tender, you can chip it into pieces and add it with the florets.

Step 2

Transfer the cauliflower to a food processor but DO NOT fill the food processor more than 3/4 full; if necessary, process in two batches.

Step 3

Process the cauliflower in 1 second pulses until it has completely broken down into couscous/rice -sized granules or alternatively, grate the florets on the large holes of a box grater.

Step 4

Some florets or large pieces of cauliflower might remain intact, therefore pull these out and set them aside and reprocess any large pieces.

Step 5

Cauliflower couscous/rice can be used raw, tossed like grains into a salad or in a cold side dish.

Step 6

Cooking makes the cauliflower more tender and rice like - warm a tablespoon of olive oil or butter in a large skillet over medium heat and stir in the cauliflower couscous/rice and sprinkle with a little salt and cover the skillet and cook for 5 to 8 minutes or until the couscous/rice is tender as your like.

Step 7

Use or serve immediately, or refrigerate the couscous/rice for up to a week.

Tips & Variations

No special items needed.



We love this substitute for rice. I added onions, peas, carrots and mushrooms to ours, with a few spices to add to the flavor. Delicious!

review by:
(24 Sep 2020)


I make this all the time and we love it! I substitute it for potatoes all the time and now these are our go to. It really helps to keep my sugars down too!

review by:
(8 Sep 2020)


Cauliflower is one of my favorite veggies. This recipe was so simple and delicious!I used a little more than one Tbs of olive oil and at one point I had to add a touch of water because it was sticking to the pan.I ate the whole cauliflower by myself! (with the rest of my dinner)❤❤❤

review by:
(22 Jun 2017)


I made this as instructed and added frozen peas then cooked it all together. I did add a bit of garlic powder and onion powder and this was very tasty. This will be made again soon. Thx for sharing this here.

review by:
(2 Jun 2017)