How To Cook Frozen Cauliflower Rice: Tips and Recipes

Frozen cauliflower rice is a healthy and convenient option for those looking for a quick and easy way to add more vegetables to their diet. It is simply raw cauliflower that has been processed into small, rice-like pieces and then frozen.

Jump to:

• Why Have Frozen Cauliflower Rice?
• Ways To Use Frozen Cauliflower Rice
• How To Cook Frozen Cauliflower Rice
• Do You Have to Wash Frozen Cauliflower Rice?
• Is Frozen Cauliflower Already Cooked?
• Should I Thaw Frozen Cauliflower Rice Before Cooking?
• How Do You Make Frozen Cauliflower Rice Not Soggy?
• Why Has My Frozen Cauliflower Rice Turned Grey?
• What Is The Shelf Life of Frozen Cauliflower Rice?

Whether you bought frozen cauliflower rice because it’s budget-friendly, has a longer shelf life than fresh cauliflower, and stores well, or you made your own using this handy post: How To Make Cauliflower Rice because whole cauliflower is in season and cheap as chips...it's finally time to pull it from the back of the freezer and start using up those delicious little pearls of goodness.

Lucky for you, I am a wee bit obsessed with cauliflower rice, so I have lots of ideas for you.

Why Have Frozen Cauliflower Rice?

There are more than a few reasons why you should be using cauliflower rice in your everyday cooking:

• Convenience: Frozen cauliflower rice is super convenient since it is pre-cut and ready to use straight out of the bag. If you plan on making it yourself you can make it more convenient by making a big batch and storing it in multiple portions. This way you don't have to put in the time and effort of chopping, processing, and cleaning up all those little pieces that get stuck under the blades every time you want some cauliflower rice.
• Nutritious: Cauliflower is a nutrient-dense veggie that is low in calories but high in fiber, vitamins, and minerals. It is also an excellent source of vitamin C, vitamin K, folate, and potassium. Being a good source of fiber, means it will help keep you feeling full and satisfied for longer, and help regulate digestion.
• Easy way to eat more veggies: Replacing traditional rice with cauliflower rice can help you increase your vegetable intake and reduce your calorie intake at the same time. It is not strongly flavored by itself, so most kids will eat it without complaining, as it looks just like rice.
• Low-carb: Frozen cauliflower rice is an ideal choice if you're looking for a low-carb or keto alternative to traditional rice. It is lower in calories and carbohydrates than rice and packed with vitamins and minerals.
• Versatile: Frozen cauliflower rice is incredibly versatile. You can use it as a base for stir-fries, as a substitute for sushi rice in sushi rolls, or as a low-carb alternative to traditional rice in bowls and salads. It also works well thrown into patties like these spiced cauliflower fritters.

“I love to keep a bag of frozen cauliflower rice in my freezer for times I want a quick low-carb alternative to the rice my family is having for dinner. It’s so easy to heat it up while I’m cooking the rest of the dinner, and it really is a great stand-in for regular rice as far as pairing well with a lot of different flavors and serving as a base for saucy dishes.”

— Robin Donovan, All Ways Delicious

Ways To Use Frozen Cauliflower Rice

Cauliflower Rice Fritters and Bites: Mix with egg, flour, and seasoning of your choice and lightly fry on the stove top, like in these Spiced Cauliflower Fritters, or these Ricotta and Cauliflower Tater Tots.

Cauliflower Rice Soup: Use cauliflower rice as a creamy and flavorful soup base, like in this Comforting Cauliflower Leek Soup, or this Cheesy Broccoli Cauliflower Soup.

Cauliflower Rice Mash: Cook the cauliflower rice from frozen, pour it into a food processor with some heavy cream, butter, and seasonings, and pulse until smooth and creamy to yield a lower-carb alternative to mashed potatoes, like this Garlic and Herb Cauliflower Mash.

Cauliflower Rice Stuffed Peppers: Stuff bell peppers with cauliflower rice, protein, and cheese for a tasty, low-carb meal like in this recipe: Easy Vegetarian Stuffed Peppers.

Cauliflower Fried Rice: Use frozen cauliflower rice as a base for a healthier version of this popular takeout dish.

Cauliflower Rice Bowl: Top the cauliflower rice with your favorite protein, veggies, and sauce for a delicious and nutritious meal, like this Meal Prep Saucy Salmon.

Cauliflower Rice Sushi Roll: Use cauliflower rice as a substitute for traditional sushi rice to make a healthier sushi roll.

Cauliflower rice is used in place of regular rice in these stuffed peppers.

Cauliflower Rice Stir Fry: Toss cauliflower rice with your favorite veggies, protein, and sauce for a quick and easy stir fry.

Cauliflower Rice Salad: Mix the cauliflower rice with fresh herbs, cooked vegetables, a protein, like chicken or salmon, and a dressing for a refreshing salad.

Cauliflower Rice Tacos: Use cauliflower rice as a filling for tacos, along with your favorite toppings.

Cauliflower Rice Risotto: Use cauliflower rice instead of traditional arborio rice to make a creamy and delicious cauliflower risotto.

Cauliflower Rice Casserole: Prepare your frozen cauliflower rice with cheese and protein like this cheesy beef casserole for a filling dinner.

Cauliflower Rice Breakfast Bowl: Top the cauliflower rice with eggs, bacon, avocado, and salsa for a filling and delicious breakfast.

Cauliflower Rice Burrito Bowl: Use the cauliflower rice as a base for a burrito bowl, along with your favorite toppings.

Cauliflower Rice Sushi Bowls: Mix the cauliflower rice with avocado, cucumber, soy sauce, and your favorite sushi toppings for a quick and healthy sushi bowl.

Cauliflower Rice Shepherd's Pie: Layer the cauliflower rice with ground beef, veggies, and mashed potatoes for a hearty and delicious shepherd's pie.

Cauliflower Rice Burritos: Use cauliflower rice as a filling for burritos, along with beans, cheese, and salsa.

Cauliflower Rice Falafel: Mix the cauliflower rice with chickpeas, herbs, and spices to make a tasty and healthy falafel.

Cauliflower Rice Pilaf: Cook cauliflower rice with spices, raisins, and almonds for a flavorful and fragrant pilaf.

Cauliflower rice is used in these cauliflower and ricotta tater tots.

How To Cook Frozen Cauliflower Rice

Microwave Method (Non-Steamable Bag):

1. Remove the frozen cauliflower rice from the freezer and place it into a microwave-safe dish.
2. Cover the dish with a microwave-safe lid or plastic wrap, leaving a small vent to allow steam to escape.
3. Microwave on high for four to six minutes, stirring halfway through, until the cauliflower rice is heated through and tender.
4. Let it sit for one to two minutes before removing it from the microwave.

Microwave Method (Steamable Bag):

1. Place the unopened bag of steamable frozen cauliflower rice in the microwave.
2. Make sure that the bag is placed in the proper position so that it can vent while cooking by following the instructions on the packaging.
3. Microwave the bag for the time listed on the packaging, for instance, on high for five to six minutes.
4. Carefully remove the bag from the microwave (it will be hot) and let it cool for at least one minute before carefully cutting it open with scissors.

Be mindful of the steam coming out of the bag or container when using this method, you do not want to give yourself a nasty burn.

Stovetop Method:

• Heat a non-stick skillet over medium-high heat.
• Add a small amount of olive oil to the pan and allow it to heat up.
• Add the frozen cauliflower rice to the skillet and stir to combine. You may need to add some water to the pan (check the packaging to confirm).
• Cook for five to seven minutes, stirring occasionally, until the cauliflower rice is tender and heated through before removing it from the heat.

Note: The cooking time may vary depending on the brand and amount of frozen cauliflower rice you use. Referring to the package instructions for cooking times and temperatures is always a good idea.

Do You Have to Wash Frozen Cauliflower Rice?

No, you do not have to wash frozen cauliflower rice before cooking it.

Frozen cauliflower rice has already been processed and cleaned before it was frozen, and most brands require that you cook the frozen cauliflower rice right from its frozen state otherwise it can become soggy when cooked.

Is Frozen Cauliflower Already Cooked?

Usually, frozen cauliflower is partially cooked prior to being packaged.

It is typically briefly boiled or steamed to cook and then quickly cooled to stop the cooking process to preserve its quality and nutrients, meaning it will still need to be fully cooked.

Should I Thaw Frozen Cauliflower Rice Before Cooking?

Most store-bought brands of frozen cauliflower rice should not be thawed before cooking and should be cooked straight from frozen.

Thawing it may cause it to become mushy when cooked.

How Do You Make Frozen Cauliflower Rice Not Soggy?

Cook it in small batches: If you’re cooking it on the stovetop, cook the frozen cauliflower rice in small batches. Cooking too much at once can produce excess moisture and lead to soggy cauliflower rice.

Don't overcook it: Overcooking cauliflower rice can also lead to a soggy texture. Follow the instructions on the package and cook the cauliflower rice only until it's tender, yet still has some texture.

Use high heat: When cooking cauliflower rice on the stovetop, use high heat for cooking it quickly and evaporating any excess moisture. The high heat will help keep the cauliflower rice from becoming too soft and soggy.

Why Has My Frozen Cauliflower Rice Turned Grey?

There could be a couple of reasons:

• Natural discoloration: Over time, frozen cauliflower rice can naturally start to lose its bright white color and turn a slightly greyish color. This is due to natural oxidation, which can happen when the cauliflower is exposed to air, and is nothing to worry about.
• Freezer burn: If the cauliflower rice has been in the freezer for an extended period or wasn't stored correctly, it can develop freezer burn. This can affect the texture.
• Spoilage: If the cauliflower rice has been in the freezer for too long, or has not been stored correctly, it may spoil and develop mold or other bacteria that can cause it to turn grey, have a foul odor, or have a slimy texture. If it has any of these things it is time to throw it out.

If the cauliflower rice looks or smells off, it's best to throw it away to avoid the risk of foodborne illness.

What Is The Shelf Life of Frozen Cauliflower Rice?

Technically frozen cauliflower can last between eight to twelve months when stored properly in the freezer.

However, the quality may deteriorate if it is stored that long, which may cause it to lose some of its flavor and texture the longer it is frozen. I would recommend using it within three to six months of purchasing just to be sure.

Always follow proper food storage and handling practices to maximize shelf life. If you notice any signs of spoilage, such as discoloration, off odor, or sliminess, discard the cauliflower rice to avoid the risk of foodborne illness.

Happy Eating!

This article originally appeared on Food Drink Life.