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!  
Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings
Calories 97kcal
Author Marjory Pilley


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


  • 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!


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