Are you wondering how to make cauliflower rice from frozen cauliflower? This easy tutorial will guide you through a fool-proof method for making this low-carb rice quickly at home.
Cauliflower rice in bowl with pale background table

Homemade Cauliflower Rice – Easy to make from a bag of frozen cauliflower.

What is Cauliflower Rice?

Cauliflower rice is simply cauliflower that is cut into the shape of tiny pieces like rice. There is no rice in it.

Made popular in recent years due to the Low Carb, Paleo and Keto lifestyles, this rice substitute can be purchased fresh or frozen in bags but it’s also easy to make at home. We show you how.

How to Use Cauliflower Rice

Cauliflower rice can be used in most recipes that call for regular rice.
This low carb rice can be used in soups and casseroles, but it won’t absorb water so plan accordingly. For example if you use cauliflower rice in this Hamburger Soup recipe, the end result will be delicious but reduce the water content since much of the water won’t be absorbed like would be if using regular rice.
As someone who is maintaining a 100 pound weight loss, I use cauliflower rice regularly mainly to serve a main dish over rice. This salsa chicken is Weight Watchers zero points for the whole meal if you use cauliflower price to make a burrito-style bowl.
Think of cauliflower rice as a simple base since you can do so much with it in terms of adding sauces and spices. I add Mexican flavors when we are having tacos or use it with salt, pepper and Italian seasonings when stuffing peppers for an Italian dish.
Plus, you’ll feel great knowing you are adding extra vegetables and fiber to your diet.

Weight Watchers Points Cauliflower Rice

Cauliflower rice is a great option for WW members because it’s zero points on all plans.

Freestyle – 0 points per serving.

MyWW Blue – 0 points per serving.

MyWW Green – 0 points per serving.

MyWW Purple – 0 points per serving.

Steps to Make Cauliflower Rice from Frozen Cauliflower

Here are the steps to make cauliflower rice from a 16 ounce bag of frozen cauliflower.

Open bag of frozen cauliflower rice and pour into a microwave safe bowl. Do not add water.

Cauliflower in microwave safe bowl

Cook frozen cauliflower in microwave for 3-5 minutes. Your goal is for the cauliflower to be softened but not totally unfrozen or mushy.

Remove from microwave and stir, breaking up any large chunks.

Add cauliflower to food processor. Depending on the size of your food processor, you may need to do this in batches.

Cauliflower in food processor

Pulse food processor a couple times to get a rice-like consistency. Do not over blend. If you overmix, you will have a cauliflower puree instead of rice.

If you don’t have a food processor, you can make this in a high-power blender such as a Vitamix or Ninja Foodie. We don’t recommend attempting this recipe in a typical blender which isn’t powerful enough to give you the consistency you want for rice.

Remove rice and return to bowl. Cook in microwave an additional 3-5 minutes, until hot throughout. Stir and season to taste then serve.

Cauliflower Rice|The Holy Mess
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Cauliflower Rice From Frozen Cauliflower

Use this recipe as a simple base that replaces regular rice in low carb, Keto and Paleo lifestyles.
Course: Vegetable Substitute
Cuisine: Keto, Low Carb, Paleo, Weight Watchers
Keyword: Cauliflower Rice
Servings: 4
Calories: 21kcal


  • food processor


  • 1- 16 oz bag frozen cauliflower
  • 1/2 tsp Salt


  • Add whole package of frozen cauliflower to a microwave safe bowl and microwave for 3-5 minutes. You want the cauliflower to be soft enough to work with but not mushy. It's okay if it's still somewhat frozen.
  • Stir cauliflower and break apart any frozen chunks.
  • Add to the food processor. Pulse for a few seconds until you get a rice like consistency. Don't overdo it or you'll have a puree.
  • Add salt to taste. Place cauliflower back in the microwave and cook for 4-5 minutes more, stirring halfway though.


Freestyle - 0 points per serving.
MyWW Blue - 0 points per serving.
MyWW Green - 0 points per serving. 
MyWW Purple - 0 points per serving. 


Calories: 21kcal | Carbohydrates: 4g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 26mg | Potassium: 254mg | Fiber: 2g | Sugar: 2g | Vitamin C: 41mg | Calcium: 19mg | Iron: 1mg

How do you eat cauliflower rice? Share in the comments below.

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Easy Tutorial - Cauliflower Rice from Frozen