5 from 1 vote

How to Cook Frozen Cauliflower Rice (Fast) 

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This frozen cauliflower rice requires no prep work, is ready in minutes, and is perfect for any healthy weeknight meal.
Cook Time: 7 minutes
Total Time: 7 minutes
£0.64
Makes: 1
Side
British

Some nights, you need something fast and healthy. Which is why this easy frozen cauliflower rice recipe is perfect for any weeknight meal.  It’s simple flavors make it versatile enough to substitute for rice in any recipe.

A pale tanned coloured bowl with cauliflower rice with a spoon.

Why you’ll love this recipe

I’m such a big fan of rice, but sometimes I want the texture and feel of rice without the calories that come with it. In walks cauliflower rice. It’s light, low calorie and delicious- that’s why having a simple riced cauliflower recipe in your back pocket is always a great idea!  

When I am making a dish that calls for rice, I can make rice for everyone else, and make this simple frozen cauliflower rice for myself, without creating any extra work! It gives me an extra boost of veggies and nutrients while also being super delicious and versatile!

Healthy – Cauliflower contains high amounts of vitamins C and K. It is also high in fiber and great for digestive health.

Extra vegetables – Any time you can add an extra vegetable to your plate, you are doing your body a huge favor!

Easy ingredients – You only need 2 things for this incredibly simple recipe:  frozen cauliflower rice and olive oil!

No food processor needed – Unlike making your own cauliflower rice from scratch, frozen cauliflower rice is already chopped and in rice form.  Saving you loads of prep time!

Good for lots of diets – The beauty of cauliflower rice is that it is perfect for just about any diet whether you are gluten free, dairy free, meat free, or carb free!

Pair this healthy cauliflower rice with one of these protein-rich mains for a tasty meal: Creamy Tarragon Chicken, Fryer Steak Bites with Garlic Butter and Shredded Chicken

How to season frozen cauliflower rice

How you season your cauliflower rice will depend on how you plan to use it.  I tend to keep mine simple in order to cut down on prep time, but also allow any main dish I pair with it to shine.

For this particular recipe, you will only need some salt and freshly cracked pepper to spice up your cauliflower rice.  And the best part is that the cauliflower caramelizes naturally in the frying pan creating more depth of flavor.

How to get water out of frozen cauliflower rice

Sometimes, premade frozen riced cauliflower can be a bit wet.  If you find that your’s is often watery or soggy, then you may want to take this next step before cooking the cauliflower rice.

Instead of just placing the frozen cauliflower rice in the pan to thaw and cook, thaw it before you cook it.  

You can do this in the frying pan or in the microwave.  The trick is to place the thawed cauliflower rice in a tea towel or cheese cloth and actually ring the water out so it is absorbed by the towel or cloth.  

Then add the dried out cauliflower back into the fry pan with the oil to cook as directed by the recipe.

Why is my cauliflower rice mushy?  
Mushy cauliflower rice from frozen may have to do with either the amount of water that is in the cauliflower rice, in which case you just need to soak some of it out with a tea towel, or it could be that you have overcooked the cauliflower rice.

If you cook the rice too long, it becomes too soft and takes on a mushy texture.  Aim for al dente by trying a piece of the cauliflower rice at different points in the cooking process.

Ingredients

Ingredients to cook the cauliflowerr rice laid out on a pale blue background and labelled.

Cauliflower
Cauliflower is full of nutrients.  Some good frozen varieties to try are Birdseye, Kroger, Del Monte, or Green Giant if you are in the US.  If you are in the UK good brands are Tesco, Asda, Ocado, Sainsbury, or Iceland.

Olive Oil
The olive oil is used to pan fry and caramelize the cauliflower to give it a nice rich flavor.

See the recipe card for full information on all ingredients and quantities.

Variations/ Adaptations

Frozen cauliflower rice recipes can be simple like mine or you can spice things up with spices of your choosing.  If you are making tacos, you may want to throw some Mexican seasonings in your cauliflower rice, like chili powder, cumin, and garlic.  

I love adding lime, garlic, and cilantro to mine for a light fresh take on the cauliflower rice flavoring.  Another easy way to add flavor is to just add a store bought sauce that you love.

You can also add a protein like chicken or beef to cauliflower rice to make it a complete meal. Or for vegetarian options, serve with my; Quorn Chicken Pieces Recipe or Gochujang Aubergine or Vegan Roast Dinner

How to cook frozen cauliflower rice

  1. Before opening the bag, use a rolling pin (or bottle of wine) to break any frozen clumps of cauliflower rice apart (Image 1).
  2. To a large non-stick frying pan over a high heat, add the olive oil and cauliflower rice. Spread across the pan and leave to cook for 4 minutes (Image 2).
2 step by step photos, the first with finely a packet of cauliflower rice with a rolling pin over the top and the second with cauliflower rice in the pan.

3. After this time, the cauliflower rice should have taken on a little bit of colour. Stir and season with salt and continue to cook for around 3 minutes (Image 3).

4. Serve with a crack of black pepper and enjoy with a protein and/or a sauce of choice (Image 4).

2 step by step photos, the first with caulflower rice in a frying pan stirred with a utensil and the second with cauliflower rice ifried in the pan with a utensil holding up some rice.

Need inspiration for some main meal recipes to serve with the cauliflower rice? Try my; Air Fryer Shrimp from Frozen, Creamy Mustard Chicken and Slow Cooker Gammon Joint

A pale tanned coloured bowl with cauliflower rice with a spoon on a white background next to a small bowl of salt.

Love cauliflower? Try my : Crispy Baked Buffalo Cauliflower Bites with Chilli Mayo, Baked Chicken and Cauliflower and Creamy Broccoli and Cauliflower Soup

Tips for the best results

  • If you notice that your frozen cauliflower rice is very wet, try wringing it out in a tea towel or if possible, try a different brand that may use less water.
  • Spice this basic cauliflower rice recipe however you see fit.

Serving suggestions

Riced cauliflower is super versatile and can go with just about any meal that would normally use rice.  Here are a suggestions ; Easy Tuna Fishcakes, Ground Turkey (the best way!) and Easiest Thai Green Curry

What to do with leftovers?

Refrigerator:  Cooked cauliflower rice can be refrigerated for up to 5 days.  To reheat, place in the microwave for 30 seconds or until heated through.  You can also reheat in a frying pan over low heat until hot throughout.

Freezer: You can freeze cooked cauliflower rice for up to 3 months.  Reheat in the microwave until hot or in a skillet until hot and no longer frozen. 

Can you refreeze leftover frozen cauliflower rice?  If you do not use the entire bag of frozen cauliflower rice, you can refreeze it unless it has been sitting at room temperature for 2 hours or more.  

A pale tanned coloured bowl with cauliflower rice.

Or serve any left over caulflower rice with my; Chicken Meal Prep, Creamy Mustard Chicken or Mini Chicken Pot Pies

FAQs

Is frozen cauliflower rice healthy?

Frozen cauliflower rice is healthy because it is frozen as soon as possible after it is harvested and riced.  For that reason, frozen produce often retains more nutrients than fresh produce.  

How will I know when it is finished cooking?

I normally like to just try a piece of the cauliflower rice to see if it is done to my liking.  I like it slightly al dente but heated through.  I find that when it is cooked too long, the cauliflower rice gets a mushy consistency that does not resemble rice to me.

Should I thaw frozen cauliflower rice before cooking it?

You can thaw the frozen cauliflower rice if you have used the brand before and noticed that it is very wet.  In that case you may want to absorb some of the water with a towel.  But if the cauliflower is not watery, then there is no need to thaw it first.  It really just depends on the brand you use.

If you tried this Frozen Cauliflower Rice recipe, it would be mean so much to me if you could leave a review & a star rating to let me know how you found it! I love hearing about your experiences – it motivates me to keep creating more and more recipes for you guys 💛 Let’s get cooking! – Mimi x

How to Cook Frozen Cauliflower Rice

Print
5 from 1 vote
Cook Time: 7 minutes
Total Time: 7 minutes
£0.64
Side
British
Servings: 1
This frozen cauliflower rice requires no prep work, is ready in minutes, and is perfect for any healthy weeknight meal.

Ingredients

  • 200 g (1 bag) cauliflower rice (frozen) (£2.55/4)=(£0.64)

Cupboard Essentials

  • ½ tbsp olive oil

Method

  • Before opening the bag, use a rolling pin (or bottle of wine) to break any frozen clumps of cauliflower rice apart.
  • To a large non-stick frying pan over a high heat, add the olive oil and cauliflower rice. Spread across the pan and leave to cook for 4 minutes.
  • After this time, the cauliflower rice should have taken on a little bit of colour. Stir and season with salt and continue to cook for around 3 minutes.
  • Serve with a crack of black pepper and enjoy with a protein and/or a sauce of choice.

Notes

  • If your frozen cauliflower rice is very wet, wring it out in a tea towel or try a different brand with less water.
  • Customise this basic cauliflower rice recipe with your preferred spices.

Nutrition

Servings: 1 servings
Fat: 8g
Calories: 133kcal
Carbohydrates: 9g
Protein: 5g

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Thank you so much for trying my recipe! I hope you loved it. I’d be so grateful if you could leave a comment/rating - it makes my day hearing your feedback!

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Comments

  1. Tried this cauliflower for the first time. Great idea to reduce carbs and so easy to make. Thank you Mimi5 stars

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