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    Home » Tips & Guides

    10+ Best Frozen Cauliflower Rice Recipes

    UPDATED Mar 23, 2021 · PUBLISHED Mar 23, 2021 BY Marjory Pilley · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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    Frozen Cauliflower Rice Recipes Pin

    Use a bag from the freezer and these tips to easily make frozen cauliflower rice recipes that are healthy, low-carb, and delicious! From pizza crusts and cauliflower mash to cheesy grits and muffins, dishes that seemed like too much work are suddenly a breeze to make! Let that sink in.

    Collage of frozen cauliflower rice recipes.

    We're sharing dinner, sides and snack recipes made with cauliflower along with tips and tricks to make them using a bag from the frozen food aisle of the grocery store OR one you made yourself! No food processor needed when it comes time to make them. No fuss. No mess. 

    They're all keto-friendly which is why you'll find them in our South Beach Diet Phase 1 Recipes! And, they're all a delicious way to eat more veggies.

    Of course, these 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 the tips and recipes below by substituting broccoli rice.

    Jump to:
    • Tips
    • How to Defrost
    • How to Make Pizza Crust
    • How to Roast It
    • How to Make Cauliflower Mash
    • How to Cook it on the Stovetop
    • How to Make Muffins or Waffles
    • How to Substitute for Rice in Soup

    Tips

    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

    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.

    How to Make Pizza Crust

    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 It

    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. The same thing is true for Roasted Broccoli Rice. You can even mix the two riced vegetables together!

    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

    You'll find a big list of items to customize this pilaf recipe below. Plus, note that you can buy a bag of frozen diced veggies in the form of mirepoix or trinity and cook them from frozen at the same time!

    Cauliflower Rice Pilaf with Vegetables Recipe
    Make low-carb Cauliflower Rice Pilaf with Vegetables in the oven using frozen OR fresh veggies. You don't need to defrost anything first either!
    Check out this recipe
    cauliflower rice pilaf with vegetables in a bowl.C

    How to Make Cauliflower Mash

    Use frozen cauli-rice or florets that have been steamed according to the package directions to make these recipes:

    Frozen Cauliflower Mash
    Make easy, creamy, low-carb Frozen Cauliflower Mash using a bag of cauliflower from your freezer!
    Check out this recipe
    Frozen cauliflower mash in serving bowl with wooden spoon.
    Cauliflower Colcannon
    Cauliflower Colcannon is a healthy, low-carb twist on this Irish side dish. Enjoy creamy mashed cauliflower and kale on St. Patrick's Day and all year long!
    Check out this recipe
    Bowl of cauliflower colcannon recipe with wooden serving spoon.

    How to Cook it on the Stovetop

    Stovetop recipes that call for cauliflower rice can usually be cooked directly from frozen. It only takes about 5 minutes to achieve 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

    Add sausage to this dish to round out the meal!

    Cajun Cauliflower Rice with Andouille Sausage
    Make Cajun Cauliflower Rice with Andouille Sausage when you need a fast, flavorful, low-carb, veggie-packed dish that's ready in 30 minutes.
    Check out this recipe
    Cajun cauliflower rice with andouille sausage in a bowl with a fork resting on the edge.

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

    Cheesy Cauliflower Grits and Shrimp
    Cheesy Cauliflower Grits and Spicy Shrimp are a low-carb, keto-friendly makeover of this Southern comfort dish that's ready in 30 minutes.
    Check out this recipe
    Cheesy cauliflower grits and blackened shrimp on a plate with a fork.

    Also check out Cauliflower Fried Rice from SkinnyTaste.

    How to Make Muffins or Waffles

    There's no bread at all in these easy cauliflower muffins/tots or waffles. It's just another fun way to use frozen cauliflower rice. You'll find all types of seasoned options at the grocery store and they can be adapted to make this type of recipe. 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
    Cauliflower Waffles
    Make keto Cauliflower Waffles in 10 minutes with 3 ingredients. It's a healthy, low-carb recipe for anyone that wants to eat more veggies.
    Check out this recipe
    Cauliflower Waffles stacked on a plate in front of a waffle maker.

    How to Substitute for Rice in Soup

    Replace rice or pasta in soups with cauli-rice. Add while soup is simmering and allow it to cook until tender, about 5 minutes.

    Lemon Chicken Soup with Cauliflower Rice Recipe
    Lemon Chicken Soup with Cauliflower Rice has zesty flavor, just like the dish you'll find at a Greek restaurant. Our healthy twist makes it lower in carbs and gluten-free. It's ready in under 30 minutes and uses just one pot...even if your chicken is uncooked!
    Check out this recipe
    Lemon Chicken Soup with Cauliflower Rice in a bowl

    Another great idea: Low-Carb Stuffed Pepper Soup uses it instead of traditional rice in this delish recipe by Cupcakes and Kale Chips

    Collage of frozen cauliflower rice recipes

    More Cooking Tips & Guides

    • Cook Whole Butternut Squash {Crock-Pot}
    • Crock-Pot Apple Butter (Low-Sugar)
    • Essential Air Fryer Accessories
    • Can You Freeze Cream Cheese? How to Freeze and Defrost
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      Recipe Rating




    1. Karen Teeling

      July 11, 2019 at 1:54 pm

      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?

      Reply
      • Marjory Pilley

        July 12, 2019 at 8:48 am

        Hi A medium head of cauliflower yields about 4 cups of cauliflower rice before any water is squeezed out.

        Reply
    2. Leah Rosenberg

      May 18, 2020 at 8:40 am

      Do I defrost the frozen cauliflower before I put it into the food processor or work with it frozen

      Reply
      • Marjory Pilley

        May 18, 2020 at 8:55 am

        Hi! This post is talking about how to use cauliflower rice that has been frozen. You would start with frozen cauli-rice that you buy from the grocery store. If you want to make your own cauliflower rice, start with fresh cauliflower. Let me know if that does not make sense!

        Reply
    3. eleanor

      May 21, 2022 at 12:18 pm

      So how do you season Frozen cauliflower rice after cooking in microwav? No instruction at all!!

      Reply
      • Marjory Pilley

        May 22, 2022 at 9:07 am

        Season with salt and pepper for a simple preparation. Or, you can add other seasonings depending upon your preferences. Try lemon pepper seasoning, cajun seasoning, rosemary, or basil. I like to squeeze a little lime juice and use chipotle seasoning too. The recipes in this collection have seasonings and amounts when you click on the recipe!

        Reply

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