Cooking Cauliflower Rice

When it comes to cheap and easy dinner ideas, this recipe from our tutor Rupert Aikman is sure to add some fun to your weekday meals. Check out his super simple 3 step recipe below and try cooking up something a little different... 

A nutrient-dense and low-cost vegetable (60p from Asda, other stores are available), cauliflower is much more versatile than you may think. If you’re looking for exciting new ways to cook with this ingredient, why not try turning it into 'rice'?

A great shout when it comes to quick and easy recipes, cauliflower rice is a low-carb and gluten-free alternative to rice or other grains - meaning it's also a brilliant choice for healthy meal ideas. Eat it raw or consider grating or frying it as a way to sneak more vegetables into your diet. 


Cauliflower Rice Recipe



    1 large cauliflower 

    1 onion, finely chopped

    1 tbsp vegetable oil 

    Pinch salt & black pepper 






1. Wash and dry your cauliflower, then remove all greens. 

2. If you don’t have a blender or food processor, then use a box grater. Cut the cauliflower into large chunks and use the medium-sized holes (the side commonly used to grate cheese) to grate into the rice. If you are using a blender or food processor, cut it into small pieces, place it in the blender/food processor and process the cauliflower into rice. 

3. Once you have your cauliflower rice, it’s easy to cook (or enjoy raw)! Simply sauté in a large frying pan over medium heat in 1 tbsp vegetable oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5 minutes, then season as desired with salt and pepper. 


Use cauliflower rice in all recipes that call for rice, such as stir-fries or fried rice, or enjoy it as an Indian side dish. Follow the above cooking method and include additional seasoning with garlic, cumin, coriander, garam masala, turmeric, ginger, and cayenne pepper. 

Store leftovers in the refrigerator for up to 5 days. Store uncooked cauliflower rice in the freezer for up to 1 month. 

Want more cooking tips and tricks? Sign up for one of Rupert Aikman's free online classes where he'll be discussing cooking on a budget, taking place on the 19th November or 17th December