- March 4, 2020
- Gluten Free
Roasted Frozen Cauliflower Rice
This roasted frozen cauliflower rice is a quick and easy way to achieve a light, fluffy texture with a deliciously nutty flavor. Perfect as a rice substitute, it bakes in the oven for a hands-off, customizable side dish that pairs well with any meal!
Cauliflower rice is a fantastic low-carb alternative to regular rice, but if you’ve ever tried cooking it, you know it can sometimes turn out a little mushy.
The secret? Roasting it! Whether you’re using fresh cauliflower or a bag of frozen pre-riced cauliflower, roasting gives it a better texture, a subtle nuttiness, and helps absorb your seasonings beautifully.
If you’ve been searching for the best cauliflower rice recipe, you’re in the right place! This method is quick, easy, and perfect for meal prep. Let’s dive into why this recipe works and how to get the best results.
Why This Recipe Works
- Roasting Removes Excess Moisture – Instead of steaming into a soggy mess, roasting helps the cauliflower stay light and fluffy.
- Hands-Off Cooking – No need to stand over the stove stirring. Just spread it out on a sheet pan and let the oven do the work.
- Customizable Flavor – You can keep it simple with olive oil, salt, and pepper, or add extra seasonings like garlic powder, Parmesan cheese, or your favorite herbs for even more flavor.
Supplies Needed
To make this recipe, you’ll need:
- A sheet pan – For roasting everything in an even layer.
- A food processor or box grater (if making fresh) – If you’re starting with a head of cauliflower, you’ll need one of these to turn it into “rice.”
- Mixing bowl – To toss the cauliflower with olive oil and seasonings before roasting.
- Spatula or spoon – For stirring halfway through roasting.
Ingredients
You only need a few simple ingredients for this cauliflower rice recipe, and there’s plenty of room to customize!
- Cauliflower rice – Use a head of cauliflower and rice it yourself, or save time with a bag of pre-riced cauliflower from the freezer section.
- Olive oil – Helps with roasting and adds flavor.
- Seasonings – The basics: salt and pepper. Customize with garlic powder, smoked paprika, Italian seasoning, or Parmesan cheese for extra flavor.
Substitutions & Variations:
- No food processor? Use a box grater to rice your cauliflower.
- Want a cheesy version? Stir in some Parmesan cheese before serving.
- Love a little heat? Try adding red pepper flakes or cayenne for a spicy kick!
How To Roast Frozen Cauliflower Rice
Follow these simple steps for perfectly roasted cauliflower rice every time!
Step 1: Preheat Your Oven
Set your oven to 350°F and line a sheet pan with parchment paper for easy cleanup.
Step 2: Prep Your Cauliflower Rice
- If using fresh cauliflower: Cut a head of cauliflower into large cauliflower florets. Use a food processor to pulse until riced, or grate it with a box grater.
- If using frozen cauliflower rice: Break up any clumps in the bag before opening to ensure even roasting.
Step 3: Season & Spread
Place the pre-riced cauliflower on a sheet pan. Drizzle with olive oil and sprinkle with salt, pepper, and any additional seasonings. Spread everything in an even layer so it roasts properly.
Step 4: Roast to Perfection
Bake for 15 minutes, stirring halfway through. The cauliflower rice is done when it looks lightly toasted and dry, with no excess moisture left.
Step 5: Serve & Enjoy!
Use it as a rice substitute in your favorite meals—stir-fries, casseroles, or even mashed cauliflower!
Expert Tips
- For the best texture, don’t overcrowd the pan! A single, even layer allows the rice to roast instead of steaming.
- Frozen cauliflower rice releases more moisture than fresh, so stirring halfway through helps it cook evenly.
- Want it extra crispy? Turn up the heat to 425 F for the last 5 minutes for a little more golden-brown goodness.
- Make it a meal prep staple! Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for later.
What To Serve With Roasted Cauliflower Rice
This versatile side dish pairs well with so many meals! Here are a few of my favorite ways to enjoy it:
With Grilled or Roasted Meat – Serve alongside chicken, steak, or salmon for a hearty, low-carb meal.
In Stir-Fries & Bowls – Use it as the base for a bowl-style meal with roasted veggies and protein.
Topped with Parmesan Cheese – A simple sprinkle of Parmesan cheese makes this an instant comfort food side.
As a Base for Taco Night – Swap out regular rice and use it in burrito bowls for a lighter option.
In Casseroles & Soups – Stir it into a cheesy casserole or a hearty soup for extra texture.
My Favorite Cauliflower Rice Variations
Cauliflower Hash Brown Breakfast Casserole
Grilled Cauliflower Mac & Cheese
Roasted Frozen Cauliflower Rice
Ingredients
- 12 oz. Bag Frozen Cauliflower Rice sub with frozen cauliflower pieces
- 2 tsp Olive Oil
- 1/2 tsp Black Pepper
Optional Seasonings
- 2 Garlic Cloves minced
- 1/2 tsp Paprika
Instructions
- Preheat the oven to 375 F.
- Before opening the bag of frozen cauliflower rice, use your hands to break up any lumps or chunks. If using frozen cauliflower pieces, place them into a food processor and pulse until they are "riced".
- Add the frozen riced cauliflower to a mixing bowl and toss well with the olive oil, salt, and pepper. Add in any additional herbs and spices here if desired.
- Place all of the frozen riced cauliflower onto a large baking sheet and spread it out in a thin layer across the pan to ensure even cooking.
- Bake for 15 minutes, tossing halfway through and roast until its heated through and the moisture has evaporated.
- Remove from the oven and serve as a side dish or use as desired.