Cauliflower rice is rich in nutrients and beneficial plant compounds. One raw cup (107 grams) contains:
- Calories: 27
- Protein: 2 grams
- Fat: less than 1 gram
- Carbs: 5 grams
- Fiber: 2 grams
- Vitamin C: 57% of the Daily Value (DV)
- Folate: 15% of the DV
- Vitamin K: 14% of the DV
- Pantothenic acid: 14% of the DV
- Vitamin B6: 12% of the DV
- Choline: 9% of the DV
- Manganese: 7% of the DV
- Potassium: 7% of the DV
The fiber in cauliflower rice helps feed the healthy bacteria in your gut, reducing inflammation and promoting digestive health.
Studies link fiber-rich veggies like cauliflower to a lower risk of illnesses, such as type 2 diabetes, cancer, and heart disease. Fiber also promotes feelings of fullness, which may aid weight loss.
In addition, cauliflower is one of the best plant sources of choline — a nutrient crucial for your heart, liver, brain, and nervous system.
Moreover, like other cruciferous vegetables, it’s rich in glucosinolate and isothiocyanate antioxidants, which fight inflammation and may even slow cancer cell growth.
Its other antioxidants, including vitamin C, flavonoids, and carotenoids, may reduce your risk of illnesses like heart disease.
Cooking instructions and dishes
Cauliflower rice makes a versatile addition to many dishes.
You can eat it raw or sauté it in a large skillet. To do so, heat a small amount of oil over medium heat, add the cauliflower rice and spices of your choice, and cover with a lid. You don’t need to add water, as this veggie is already water-rich.
Cook for 5–8 minutes, stirring occasionally until the “grains” become slightly tender.
Cauliflower rice is an excellent substitute for rice and other grains in dishes like fried rice, risotto, tabouleh, rice salad, stuffed vegetables, sushi, rice fritters, and stir-fries. You can also add it to burrito bowls, soups, and casseroles.
For a unique twist, try adding cauliflower rice to smoothies or use it to make porridge or pizza crust.