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Cauliflower Rice or Couscous

Delicious and healthy califlower rice or couscous recipe

This cauliflower rice or couscous recipe is part of our basic recipes I use all the time as a ground of building dinners at home. While the cauliflower is baking, I make toppings to serve on top. Sometimes I use it as a side or take for lunch at work (as a salad). It is very easy and quick to make. It also has a healthy boost (very rich in Vitamin C that you need to replenish every day), that I try to make it at least once every couple of weeks.

I often talk to my clients and friends addicted to traditional rice that once they try cauliflower rice, they will be hooked and not because its  such healthier option but because it is so delicious. I dare you to try and change your traditional white/brown rice with cauliflower rice and let me know what you think. Just try it once. You won’t regret it!

Easy and quick homemade and healthy cauliflower rice or couscous
Print Recipe
5 from 2 votes

Cauliflower Rice or Couscous

Homemade cauliflower rice or couscous ready in 25 minutes. 4 ingredients recipe if you count the salt, pepper, and oil.
Prep Time5 minutes
Cook Time20 minutes
Active Time5 minutes
Total Time25 minutes
Course: Appetizer, Kids, Lunch, Party Dish, Picnic, Salad, Side, Snack
Cuisine: American
Keyword: cauliflower rice in the oven from scratch, healthy homemade Cauliflower Couscous, how to make Cauliflower Rice at home
Skill Level: Beginner
Gluten-Free: Gluten Free
Vegan: Vegan
Vegetarian: Vegetarian
Nut-Free: Nut Free
Dairy-Free: Dairy Free
Special Tools: Baking Sheet, Food Processor
Active Time: 5 min
Total Time: 25 min
keto: Keto
Servings: 4
Calories: 36kcal




  • Wash hands with soap and water. Check out our article about how to wash hands properly
  • Preheat oven to 450 degrees Fahrenheit.
  • Grease the baking sheet with avocado oil. You can also use the spray instead of the oil.
    Grease the stainless steel baking sheet with avocado oil or spray to prepare the quick and easy healthy cauliflower rice and couscous

Make the rice

  • Scrub firmly the cauliflower with a clean vegetable brush under running water.
  • Separate the cauliflower florets.
    Split Cauliflower head into florets for the healthy and quick califlower rice and couscous recipe
  • Cut away the stems and wash the florets.
    Cauliflower florets are made into rice or couscous
  • Pulse the florets into a food processor. I use the grating side (not the slicing) that came with my food processor.
    Use food processor to pulse the cauliflower florets into couscous or rice
  • Spread the cauliflower rice (couscous) evenly in the sheet pan
    In the stainless steel baking sheet pan, spread evently the cauliflower rice made with the food processor for the quick and easty cauliflower rice or couscous recipe
  • Spray avocado oil on top of the cauliflower rice or couscous
  • Season with salt and ground black pepper


  • Roast the cauliflower rice about 10 min. Stir the rice couple of times while roasting for another 10 minutes until golden and evenly cooked. You can roast it for less or more time depending on your tastes.
    Quick, easy and homemade cauliflower rice or couscous made at home in just 20 minutes
  • Enjoy!
    Delicious and healthy califlower rice or couscous recipe


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  • I use avocado baking spray.
  • I sometimes grease the stainless steel baking sheet with avocado oil or sometimes just use the spray
  • We are extremely excited to announce we are now using the guidelines to make our recipe safe-friendly. We will slowly be incorporating the safe recipe guidelines into our recipe instructions!


Calories: 36kcal | Carbohydrates: 8g | Protein: 3g | Fat: 0.1g | Saturated Fat: 0.05g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.02g | Sodium: 556mg | Potassium: 436mg | Fiber: 4g | Sugar: 3g | Vitamin A: 50IU | Vitamin C: 91.6mg | Calcium: 30mg | Iron: 0.7mg

We strive to provide the most accurate information possible, however, it is at your own risk when you decide to use it. For example, the nutritional information shown is an estimate provided by our recipe plug in. It should not be considered a substitute for a professional nutritionist’s advice. If we list a recipe as a nut free, for instance, we do our best to check all ingredients for nuts via an application. However, it is your responsibility to double check our work prior using the information as there is always room for manual error on our part, or an error on the application we use.