Four ingredients is all you need to make this Roasted Cauliflower Rice recipe! Fresh, crisp cauliflower is pulsed into crumbles and tossed with garlic, sea salt and olive oil and roasted until golden brown. Serves 4 in 30 minutes.

Roasted Cauliflower Rice

I’m not one of those people that will tell you that cauliflower rice tastes just like regular rice. Because it does not. Not even a little. What it does do, is give you that substantial bulkiness or “filler” that rice does but with less carbs and calories. In this particular recipe, roasting the cauliflower in a hot oven with olive oil brings out the little natural sugars cauliflower has and caramelizes it, giving it a toasty flavor.

So so good.

Roasted Cauliflower Rice

This is my go- to and favorite method for preparing cauliflower rice. I make it all the time and it is so flavorful and simple.

Cauliflower florets

To make this Roasted Cauliflower Rice you will need:

  • olive oil spray
  • a large head of cauliflower
  • garlic powder
  • kosher salt

riced cauliflower

Preheat your oven to 450℉ (or 230℃).

Start by cutting up one large head of cauliflower into florets. Then, while working in batches, pulse until the cauliflower is in small crumbles. Transfer to a bowl and repeat with the remaining cauliflower.

riced cauliflower on greased rimmed baking sheet

Next, spray a rimmed baking sheet with olive oil. Tip the cauliflower out onto the pan, season with a couple pinches of kosher salt and 5 to 6 shakes of garlic powder.

spread cauliflower rice evenly

Toss to combine and spread out evenly. Spray the cauliflower one last time before sliding the pan onto the bottom rack of your preheated oven.

roast, toss and continue roasting

Then roast for 10 minutes.

golden roasted cauliflower rice

Next, remove, toss and spread back out before roasting for an additional 10 minutes. Repeat this step one more time, for a total of 30 minutes, or until the cauliflower rice is golden brown.

pan of roasted cauliflower rice

That’s it! Whether tucked into lettuce wraps or under your favorite stir-fry, this is a delicious side dish for really anything. And did I mention it’s SO simple?

What’s better than cauliflower rice? Roasted cauliflower rice. Be sure to stay tuned because tomorrow I’ll be sharing a recipe that this is perfect with and it’s both easy, delicious and healthy.

Click Here for more cauliflower and cauliflower rice recipes!

bowl of Roasted Cauliflower Rice

Enjoy! And if you give this Roasted Cauliflower Rice recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

Roasted Cauliflower Rice in orange bowl with spoon

Roasted Cauliflower Rice l
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Yield: 4 servings

Roasted Cauliflower Rice

Riced cauliflower is caramelized in a hot oven until toasted and golden brown. A delicious twist on cauliflower rice.


  • 1 large cauliflower
  • olive oil spray
  • 3 shakes garlic powder
  • kosher salt, to taste


  • Preheat your oven to 450℉ (or 230℃).
  • In your food processor fitted with the blade attachment, work in batches pulsing cauliflower florets until small pieces form.
  • Spray a rimmed metal baking sheet with oil before adding the riced cauliflower.
  • Season with a few (about 5 to 6) shakes of garlic powder and season with a few pinches kosher salt. Stir to combine.
  • Use a rubber spatula to spread the cauliflower rice in an even layer. Spray the cauliflower rice one last time before sliding the pan onto the bottom rack of your preheated oven and roast for 10 minutes.
  • Remove, stir and rotate the pan. Roast for another 10 minutes.
  • Repeat one last time, for a total of 30 minutes.
  • Serve immediately.
Calories: 55kcal, Carbohydrates: 11g, Protein: 4g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 63mg, Potassium: 637mg, Fiber: 4g, Sugar: 4g, Vitamin C: 101mg, Calcium: 47mg, Iron: 1mg