Oven Baked Riced Cauliflower

Our Oven Baked Riced Cauliflower Recipe is a delicious low carb side dish that transforms ordinary cauliflower into a savory delight. This roasted cauliflower rice creates a nutty and caramelized flavor that complements any main course. It's a healthy and delicious alternative to traditional rice and makes for an excellent accompaniment to your favorite dishes.

Course Sides

Cuisine International

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Prep Time 3

Cook Time 20

Total Time 23

Servings

Calories 27kcal

Author Zuzana Paar

Equipment

Ingredients

4 Cups Cauliflower Rice
4 Garlic Cloves
1 Tablespoon Olive Oil
Salt and Pepper

US Customary - Metric

Instructions

Start by preheating your oven to 425° Fahrenheit or 220° Celsius. Wash and ry cauliflower and remove the core and leaves leaving only the head of cauliflower. Then roughly chop the cauliflower into florets. If frozen, let it thaw slightly.
Get the bag of frozen cauliflower and start breaking big clumps and pieces that are still inside the bag. You can use your hands to break them since they are hard and frozen. Spread the cauliflower rice onto the baking sheet and flatten with a spatula to make sure all the frozen rice is separated.
Put the garlic onto the rice and season with salt and pepper. Then add olive oil over the top to get a bit of a crispy texture of rice. In this recipe, I am using fresh garlic but you can use garlic powder. Also, using a spray container on your oil is good because you will only need a small amount plus you can spread it evenly. Do it before you bake the cauliflower rice in the oven. Mix it.
After mixing with all the seasoning, add the cauliflower rice onto the baking pan and flatten it to create an even layer. Roast in the oven 25 minutes.
Remove the rice from the oven and start scraping until you get them all including the crispy bits mixed with semi-burnt pieces because they are the crunchiest and it's delicious. Mix them one last time and serve.

Video

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Notes

Choose fresh cauliflower - pick a fresh, medium-sized cauliflower head with no brown spots.
Blender or food processor - using a food processor and blender is the easiest way to rice the cauliflower, but you can also use a box grater if you don't have them. Don't over process or it will get mushy.
Baking paper - it can make your rice soggy but I used it to prevent the rice from sticking onto the baking pan.
Season as you like - don't be shy about using other spices and be creative with your seasoning choices to match the flavor profile you want.
Watch it cook - please leave your rice in the oven but keep a close eye on the cauliflower rice as it bakes. Cooking times may vary based on the size of your cauliflower grains and your oven.

Nutrition