• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Dinner-Mom
  • Home
  • All Recipes
  • Plan Dinner
    • How to Meal Plan
    • Seasonal Produce Guide
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • Recipes
  • Plan Dinner
  • About
  • Fall Recipes
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Plan Dinner
    • About
    • Fall Recipes
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×
    Home » Recipes » Sides

    Roasted Cauliflower Rice from Frozen (or Fresh)

    By Marjory Pilley Published Apr 10, 2019 · Updated May 12, 2020

    This post may contain affiliate links. As an Amazon Influencer, I earn from qualifying purchases.

    Jump to Recipe Pin It
    Roasted Cauliflower Rice Pinterest

    Make Roasted Cauliflower Rice with Parmesan cheese and garlic with a package of cauli-rice from the FROZEN food aisle or with a freshly prepared batch. Either way, it's an easy side dish everyone will love! 

    Bowl of roasted cauliflower rice topped with Parmesan cheese and parsley

    The first (and second) time I made this recipe, I sat down and devoured the entire bowl. Who does that...unless it's absolutely delicious...and low-carb and gluten-free?!

    I rave about all my cauliflower recipes because they're like children and I truly enjoy them all. From cauliflower muffins to cauliflower grits, this vegetable is a staple at our house. 

    But, roasted cauliflower rice that has been tossed with olive oil and garlic and toasted in the oven until it's a little browned is hands down my favorite child...I mean recipe.

    The texture is light, fluffy with a bit of nuttiness all at the same time! Each bite melts in your mouth. We use the same process to make Roasted Broccoli Rice and get the exact same result!

    Top it with powdery Parmesan cheese to create a side that will complement everything from Gourmet Meatloaf Muffins to Lemon Pepper Tilapia. No matter what the diet, you'll pick this healthy side dish over rice every single time.

    That's just how delicious it is.

    Roasted Garlic Parmesan Cauliflower Rice on wooden serving spoon over bowl.

    Recipe Ingredients 

    Gather the following ingredients to make this recipe:

    • Cauliflower rice - make it from scratch. Or, take the easy route and buy a fully prepared bag from the freezer section of the grocery store. 
    • Olive Oil
    • Garlic cloves - use a garlic press or knife to finely chop it.
    • Parmesan cheese - use the option that works for your diet, such as a vegan or vegetarian alternative. My daughter makes up this Vegan Parmesan Cheese by Vegan in the Freezer.

    Roasted Cauliflower Rice with Parmesan Cheese and a head of cauliflower in the background

    How to Make Roasted Cauliflower Rice

    Four cups of riced cauliflower will serve 4 people. You'll end up with about 3 cups cooked. As mentioned previously, that can go pretty quickly (ahem!!!)  To double the recipe, use 2 sheet pans so the rice is not crowded which is rule number 1 of perfectly roasting vegetables!

    How to make fresh cauli-rice

    Wash and thoroughly dry a head of cauliflower. Cut the florets from the stalk. Add them to a food processor and pulse several times or until the cauliflower resembles rice. A box grater can be used instead of a food processor too. There are few more process pictures in the recipe for Curried Cauliflower Rice plus another plug for making extra bags to freeze.

    How to prepare frozen cauliflower rice

    We LOVE the convenience of using frozen cauliflower rice to make this recipe and it doesn't take away from the taste at all!

    Whether using a bag of rice you've prepared yourself or using a bag from the store, the only thing you need to do is break up any clumps. I've been able to easily do this with my hands, breaking it up with a fork or hitting the closed bag on the counter. 

    Do NOT defrost the cauliflower rice first. However, if you are unable to break apart a large clump, then zap it in the microwave for a few seconds.

    How to Roast Cauliflower Rice

    Roasting cauliflower rice works much like the process used for roasting any type of vegetable. Spray a large sheet pan with non-stick cooking spray. This helps with browning as well as sticking. 

    Mound the cauliflower rice in the center of the sheet pan. Top with pressed garlic and drizzle with olive oil. Use your hands or a spoon to coat the rice with oil. When you're done, spread it in an even layer in the pan. (I do it on the pan to avoid an extra mixing bowl!)

    Roast the cauliflower rice in a 400°F oven for 10 minutes and then turn the rice using a spatula or large spoon. Spread it out on the pan again. It won't be brown at this point. Don't worry!

    Continue roasting for 10-15 more minutes. Frozen cauliflower rice will likely take the full 15 minutes. Take a peek to make sure it's browned to your liking.

    Crispy Cauliflower Rice on Pan being turned over by a spatula

    It won't be brown all over. Instead, there will be some browned pieces and some that are just a little brown. Scrape all of those delicious brown bits into the bowl with the roasted cauliflower rice.

    Finish it off with Parmesan cheese and enjoy. We added a little dried parsley for the picture.

    Video: Roasted Cauliflower Rice with Garlic and Parmesan

    We made this batch using a bag of frozen cauli-rice from the grocery store! No fuss-no muss!

     

    Please rate this recipe and tag @DinnerMom or #DinnerMom on social media. We love to see what you are cooking up!

    📋 Recipe

    Bowl full of roasted cauliflower rice topped with parmesan cheese and parsley

    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!  
    4.69 from 22 votes
    Email Ingredients + Recipe
    Print Pin Rate
    Prep Time: 10 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4 servings
    Author: Marjory Pilley

    Ingredients

    • 4 cups cauliflower rice
    • 1 Tablespoon olive oil
    • 2 garlic cloves pressed or minced
    • ¼ cup Parmesan cheese grated
    • Salt to taste

    Instructions

    • Preheat oven to 400 degrees F.
    • If using frozen cauliflower, break up any frozen clumps, but do NOT defrost.
    • Mound cauliflower rice in the center of a sheet pan coated with non-stick cooking spray.
    • Sprinkle garlic and drizzle olive oil over the top of the cauliflower rice and toss to combine. (I use my hands!)
    • Spread cauliflower rice into an even layer on the sheet pan.
    • Roast cauliflower rice in the oven for about 20 minutes, turning the rice half-way through with a spatula or large spoon. If cooking from frozen, it will take about 25 minutes.
    • Remove cauliflower rice from oven to serving bowl, scraping up all the browned bits on the pan.
    • Sprinkle with Parmesan cheese and enjoy!
    Grab 5 Low-Carb Saucesand get more easy, healthy recipes! JOIN HERE

    Nutrition

    Calories: 97kcal | Carbohydrates: 8g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 148mg | Potassium: 478mg | Fiber: 3g | Sugar: 3g | Vitamin A: 50IU | Vitamin C: 77.6mg | Calcium: 112mg | Iron: 0.7mg
    Nutritional and Food Safety Disclaimer

    YOU MIGHT ALSO LIKE

    Frozen Cauliflower Rice Recipes that start with a bag from the Freezer Section of the grocery store.

     

    More Side Dish Recipes

    • Bowl with 4 inch segments of corn on the cob.
      What to Serve with Corn on the Cob - 30 Best Recipes
    • Fresh corn and black bean salsa with red wine vinegar dressing in a wooden bowl.
      Easy Corn and Black Bean Salsa Recipe
    • Keto-friendly, baked green bean fries coated in Parmesan cheese on a plate.
      Baked Green Bean Fries (Easy Green Bean Appetizer)
    • Collage of Chicken Marbella side dishes: couscous, mashed cauiflower, broccolini, sauteed carrots.
      What to Serve with Chicken Marbella (15+ Best Side Dishes)
    • Share

    Reader Interactions

    Comments

      Leave a Comment Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Jessica Formicola

      April 11, 2019 at 12:13 pm

      5 stars
      I made this with dinner last night and it was a total hit! You would never know it was made with veggies!

      Reply
      • Marjory

        April 12, 2019 at 6:48 am

        I'm so glad you enjoyed it!

        Reply
    2. Nellie Tracy

      April 11, 2019 at 1:50 pm

      5 stars
      Can't wait to try this! Looks amazing!

      Reply
      • Marjory

        April 12, 2019 at 6:48 am

        I hope you enjoy it!

        Reply
    3. Morgan

      June 27, 2019 at 10:00 pm

      5 stars
      Thank you for this recipe! It is absolutely delicious! Wonderful substitute for those who love pasta and rice dishes but don't want all the carbs.

      Reply
      • Marjory Pilley

        June 28, 2019 at 6:58 am

        I’m so glad you enjoyed it!

        Reply
    4. Susan L

      August 12, 2019 at 8:25 pm

      5 stars
      I made this last night using 1 bag plain + 1 bag w/herbs; it was great! Will definitely make regularly.

      Reply
      • Marjory Pilley

        August 13, 2019 at 7:32 am

        Thanks for the fantastic tip! I haven't tried it already seasoned yet.

        Reply
    5. Terry

      October 29, 2019 at 8:58 pm

      5 stars
      I made cauliflower rice before. It was so good. I used Birdseye frozen cauliflower. I definitely will make this again, delicious! 🙂

      Reply
      • Marjory Pilley

        October 30, 2019 at 9:24 am

        I'm so glad you enjoyed it! Thanks for your comment!

        Reply
    6. Lorraine

      January 31, 2020 at 9:54 am

      5 stars
      Well written, easy to follow recipe ... with humour and delicious result... love it

      Reply
      • Marjory Pilley

        January 31, 2020 at 10:50 am

        So glad you enjoyed it! Thanks for taking the time to comment. Made my day! 🙂

        Reply
    7. Ann

      March 08, 2020 at 10:29 am

      5 stars
      My new favorite way to prepare cauliflower rice. The roasting process really adds flavor and freshness. Thanks so much!

      Reply
      • Marjory Pilley

        March 09, 2020 at 7:14 am

        I'm so glad you enjoyed it!

        Reply
    8. Belle

      December 27, 2020 at 3:17 pm

      5 stars
      Cannot believe how delicious this is! I'm doing the same thing as you - devouring the whole bowl! Thank you!

      Reply
    9. AB

      April 20, 2021 at 12:34 pm

      5 stars
      Perfection! I used frozen cauliflower for the full 25 minutes. Delicious.

      Reply
    10. Jessica Walsh

      May 06, 2021 at 3:22 am

      5 stars
      I gave my husband a taste before diner. By the time diner happened this dish had mysteriously vanished from the lineup. (Oh the guilt lol)

      Reply
      • Marjory Pilley

        May 06, 2021 at 7:15 am

        Well that gave me a big smile! I'm so glad he enjoyed it.:)

        Reply
    11. Helena

      March 09, 2022 at 8:40 pm

      5 stars
      I made this tonight with frozen cauliflower. It took a bit longer than 25 minutes to cook it (I like it more on the golden brown end though). I used it as a side for butter chicken but I will be making it again to eat as a meal!

      Reply
      • Marjory Pilley

        March 10, 2022 at 8:36 am

        I'm so glad you enjoyed it!

        Reply
    12. Deborah

      May 05, 2022 at 2:10 pm

      5 stars
      So easy and flavorful!

      Reply
      • Marjory Pilley

        May 07, 2022 at 9:55 am

        I’m so happy you enjoyed the recipe!

        Reply
    13. Russ B

      January 22, 2023 at 10:51 pm

      5 stars
      Thank you for this recipe. I have been looking for an oven recipe to make a cauliflower fritter-like patty and this recipe combined with a true cauliflower fritter recipe produced a patty very, very close to what I was hoping for. It will take a bit of fine-tuning yet but I'm very encouraged by the results.

      Reply
      • Marjory Pilley

        January 23, 2023 at 7:20 am

        I am so happy it was useful. Cauliflower fritters sound delicious!

        Reply
    14. Claudia St. Germain

      August 26, 2023 at 11:02 am

      5 stars
      Love, love, LOVE this! So easy. The parmesan gives it a nutty flavor. I'm going to make up a large batch use in my "rice" bowls for my weekly food prep.

      Reply

    Primary Sidebar

    This post may contain affiliate links. As an Amazon Influencer, I earn from qualifying purchases.

    Roasted Cauliflower Rice Pinterest

    Thanks for stopping by! We're sharing easy, healthy recipes. . . many from the Meal Assembly Kitchens we owned. Most are low-carb too! Read more about us here.

    Grab the FREE Low-Carb Sauces Cheat Sheet and get easy, healthy recipes, and tips to be spectacularly organized in the kitchen!

    Popular Recipes

    • Three slices of turkey tenderloin on a plate with cauliflower rice and a fork.
      Easy Baked Turkey Tenderloin Recipe
    • Baked Lemon Pepper Chicken Recipe
      Baked Lemon Pepper Chicken Recipe
    • Slices of ground chicken meatloaf on a platter.
      Ground Chicken Meatloaf - Amazingly Delicious Recipe!
    • Whipped cottage cheese dessert cup topped with chocolate chips
      Whipped Cottage Cheese Dessert Cups {Low-carb}
    • Microwave Corn on the Cob being pulled from husk
      Microwave Corn on the Cob in Husk - No Messy Silk!
    • Crispy Cauliflower Bites in a bowl
      Parmesan Cauliflower Bites - Just 5 Ingredients!
    • Frozen cauliflower mash in serving bowl with wooden spoon.
      Frozen Cauliflower Mash - Easy, Creamy Recipe
    • Lemony Baked Basa - Quick and Easy!
      Lemony Baked Basa - Quick and Easy!

    Now Trending

    • Serving of crock-pot baked ziti with ricotta in front of a slow cooker.
      Crock-Pot Baked Ziti with Three Cheeses
    • Whipped cottage cheese dessert in a cup topped with chocolate chips with 2 pumpkins behind it.
      Whipped Pumpkin Cottage Cheese Dessert
    • Hand holding a healthy Greek yogurt pumpkin muffin with chocolate chips.
      Healthy Greek Yogurt Pumpkin Muffins
    • Beef shoulder roast topped with red wine mushroom sauce on a plate.
      Slow Cooker Beef Shoulder Roast
    • Keto chaffles on plate with Dash mini waffle maker behind it.
      Easy Keto Chaffle Recipe - Just 3 Ingredients!
    • Alice Springs Chicken topped with honey mustard and cheese on plate with mushrooms surrounding it.
      Alice Springs Chicken - Copycat Recipe

    Footer

    This post may contain affiliate links. As an Amazon Influencer, I earn from qualifying purchases.

    Roasted Cauliflower Rice Pinterest

    ^ back to top

    Unsubscribe at any time! Thank you for being part of the Dinner-Mom family!


    Privacy Policy
    Accessibility Policy

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2023 The Dinner-Mom