Frozen Cauliflower Rice Recipes

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Using a bag from the freezer aisle, it’s easy to make all the frozen cauliflower rice recipes that seem like too much work. From pizza crust to grits, there are so many different ways to use frozen cauliflower rice to make healthy, low-carb, gluten-free recipes your family will love! 

Collage of frozen cauliflower rice recipes

We’re sharing our favorite recipes made with cauliflower along with tips and adaptations to make them with a bag from the frozen food aisle of the grocery store OR a bag from your freezer if you know how to make and freeze cauliflower rice!

No food processor needed when it comes time to make them. No fuss. No mess. 

Of course, these cauliflower recipes can be made with fresh cauli-rice too. But, they’re equally spectacular from a bag of FROZEN “rice”…so buy a bag and try out that recipe on your to-do list.

If you’ve followed our guide on how to rice broccoli and freeze it, then you can use these same tips and recipes below by substituting broccoli rice for cauliflower rice!

Tips for Using Frozen Cauliflower Rice

You can do so much more than steaming cauliflower rice in the bag and adding seasonings, although that’s nice too. The following general information may be helpful as you begin to use it in other recipes:

  • Break up any frozen clumps with a spoon or your fingers before using or measuring. 
  • Riced cauliflower in the frozen form measures about the same as fresh rice.
  • Cauliflower rice cooks very quickly. For stove-top recipes, cook it at the end.

Frozen Cauliflower rice in ziplock bags 1 cup portions

How to Defrost Frozen Cauliflower Rice

The good news is you might not have to! When a recipe calls for fresh cauliflower rice and you’re not making a dough, then simply replace the fresh rice with frozen. 

If you’re making a “dough” for crusts or breadsticks, then the rice needs to be soft and pliable. There are two options:

  1. Place riced cauliflower in a microwave-safe bowl and cook on high in the microwave for 3-4 minutes or follow instructions on the bag to steam the rice in the bag.  
  2. Allow rice to defrost in the refrigerator and then squeeze out the wetness. How easy is this options?!

Either way, press out as much moisture as possible by spreading it out on a dishcloth and squeezing out excess water.

Hands holding a ball of cauliflower pizza dough

Frozen Cauliflower Rice Recipes

Below you will find the tips to make dough, roast it, cook it on the stove-top, add cheese and make egg muffins or tots.

How to Make Cauliflower Pizza Crust from Frozen Cauli-Rice

When making pizza crust from frozen (or fresh) cauliflower rice, it must be steamed and then pressed to remove excess liquid. When you’re done, you’ll end up with a mass that can be molded into the dough that will become the base for low-carb bread alternatives.

Here’s our baseline recipe which can be made into a crust, breadsticks or appetizer-sized bites.

Cauliflower Pizza Bites Recipe
Easy Cauliflower Pizza Bites recipe! Shape dough for a traditional crust or make appetizer-sized mouthfuls. Add your favorite toppings for a low-carb, keto-friendly, gluten-free pizza night!
Check out this recipe
Cauliflower Pizza Bites in a basket lined with a red and white checkered napkin

How to Roast Frozen Cauliflower Rice

Never did I ever think that roasting a frozen vegetable would result in a final dish that was as good as one made from fresh. But, it definitely does in this recipe for Roasted Cauliflower Rice with Garlic and Parmesan Cheese.

Break-up large clumps with a spoon and then roast it in the oven just as you would for fresh cauli-rice. When starting from frozen, you may need to add a few extra minutes. But, that’s all.

The technique in the recipe below can is easily adapted to other flavor profiles. Instead of topping it Parmesan cheese, try these variations:

  • Add a squeeze of fresh lemon
  • Top with lime juice and cilantro
  • Toss with Mexican spices
Roasted Cauliflower Rice from Frozen
Making Roasted Cauliflower Rice with garlic and Parmesan cheese couldn't be easier using FROZEN cauliflower rice from the frozen foods aisle!  
Check out this recipe
Bowl full of roasted cauliflower rice topped with parmesan cheese and parsley

How to Cook Frozen Cauliflower Rice on the Stove

Stove-top recipes that call for cauliflower rice can also be cooked directly from frozen. It only takes about 5 minutes to attain the perfect texture. 

If you’re cooking the cauliflower rice along with heartier ingredients, like onion or meat, cook those items first. Then, add the cauliflower rice to the pan, cover with a lid and allow the steam to cook it for a few minutes (3-5 is generally enough time.)

Don’t cook it too long or the texture will become mushy. 🙁

Curried Cauliflower Rice
Curried Cauliflower Rice takes less than 15 minutes to prepare and is ready in even less time when you follow our tips for freezing cauliflower rice.
Check out this recipe
Curried Cauliflower Rice and Chicken

How to Make Cheesy Cauliflower Rice

If you’re a fan of cheese, then definitely add it…at the end! 

Cauliflower Grits and Shrimp Recipe
Cauliflower Grits and Shrimp are easy enough for a busy weeknight, tasty enough for company and the perfect recipe for a low-carb, gluten-free diet!
Check out this recipe

How to Make Cauliflower Rice Muffins or Tots

There’s no bread at all in these cauliflower muffins or tots. It’s just another fun way to use frozen cauliflower rice. Break up any frozen rice clumps and follow the recipe below as stated. 

Cauliflower Muffins Recipe
Cauliflower Muffins recipe with just 5 ingredients that don't include grains or flour! Perfect for a low-carb snack or side with breakfast or dinner.
Check out this recipe
Cauliflower Egg Muffins on a plate

Looking for more Frozen Cauliflower Rice Recipes?

More inspiration from around the web:

Cauliflower Rice Tabbouleh Salad it’s a stand-in for bulgar wheat in this recipe by The Suburban Soapbox

Low-Carb Stuffed Pepper Soup use it instead of rice in this delish recipe by Cupcakes and Kale Chips

Cauliflower Fried Rice from SkinnyTaste




We'd love for you to share!


  1. Karen Teeling says

    have a recipe for a Cauliflower Rice Crust Quiche. Calls for one “medium” head of cauliflower riced – cooked – squeezed dry. How many cups of frozen cauliflower rice would that be?

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