Learn How To Cook Frozen Cauliflower Rice as a perfect low carb side dish for your dinners. Turn a bag of frozen riced cauliflower into a delicious quick, and easy meal with our soon to be your favorite recipe.

Cauliflower Fried Rice ready to serve.
Bake Frozen Cauliflower Rice

Serve with beef stew, stir fry, curry, or stuffed Caprese chicken, and use this cooked cauliflower rice the same as you would serve regular rice.

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Riced Cauliflower Recipes

Having cauliflower as an option instead of white rice changed my life forever. I had no idea how versatile it could be and how similar the texture and taste it could give to the dishes.

After discovering how to make rice from cauliflower in seconds, nothing more was stopping me from exploring.

Made cheesy cauliflower rice, coconut rice, and mashed cauliflower puree and used it to fill stuffed peppers or made sushi.

Imaginations are still growing. My next adventure would be to make the best-ever fried rice there is.

What Is Frozen Cauliflower Rice?

Frozen cauliflower rice is made from cauliflower that has been processed into tiny grains similar in size to white rice. To make frozen cauliflower rice, the cauliflower is first riced in a food processor or blender, then frozen in a bag.

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Once frozen, it can be used as an easy side dish or added to any recipe that calls for cooked white rice.

Benefits of Frozen Cauliflower Rice

Your cauli rice in the freezer gives you a significant advantage compared to freshly made rice.

  • Enjoy the benefits of cauliflower rice anytime you want.
  • Convenient and easy to prepare, as all you need to do is heat it in the microwave.
  • Frozen variety also helps retain more nutrients
  • Riced cauliflower has a similar texture and consistency as traditional white or brown rice
  • Frozen riced cauliflower is available at most grocery stores.

How Many Carbs Are In Frozen Cauliflower Rice?

Frozen cauliflower rice contains only 2 grams of net carbs per one-cup serving. It provides good Vitamin C, potassium, and other essential vitamins and minerals.

Is Cauli Rice Gluten Free?

Yes, cauliflower rice is gluten-free and keto, and perfect for a low carb diet.

Fresh Cauliflower Rice Hack

If you have not seen my post about the super quick few-second hack on how to rice cauliflower, you have to. The magic of how cauliflower florets are blended into perfectly sized rice like cauliflower pieces in seconds is just mesmerizing.

This easy tutorial will let you make your rice out of the fresh head of cauliflower easy. You will never have to buy it from the shops.

How To Season Cauliflower Rice on a baking tray.
How To Cook Frozen Cauliflower Rice

Can You Buy Frozen Riced Cauliflower?

We are lucky that nowadays, you have pre-packed frozen rice in your supermarkets, be it Costco, Trader Joe’s, or any shop near you.

Please read the packaging, as some already contain additional seasonings and might be higher in carbs. This is also a great choice if you want to avoid making your own.

How To Season Cauliflower Rice?

The possibilities are almost endless when it comes to cauliflower rice seasonings. Cauliflower is a very versatile vegetable that can take on various flavors. The most popular choice for seasoning cauliflower rice is garlic and onion powder, as they provide an earthy flavor to the side dish.

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If you’re looking for something more creative, try adding fresh herbs such as parsley or dill to add an extra layer of flavor. Other great options include cumin, smoked paprika, oregano, or basil.

Depending on what you’re serving with your cauliflower rice recipe, you may also want to add some chili flakes or jalapeño peppers for a spicy kick.

I have picked only fresh garlic in today’s recipe to get that pure garlicky flavor without additional combinations.

Ways To Cook Frozen Cauliflower Rice

There are three ways you can prepare your frozen rice in minutes. Which you choose depends on your preferences.

  • Oven – Today’s way of cooking, where you bake your rice in an adequately preheated oven.
  • Stove – Sauteing frozen rice on a hot skillet over medium heat for a few minutes.
  • Air Fryer – In 10 minutes on a 400 Fahrenheit or 200 Celsius.
Baked keto rice.
Bake Frozen Cauliflower Rice

How To Make Cauliflower Rice From Frozen Cauliflower?

Kitchen gadgets needed:

  • Baking Tray
  • Oven

Ingredients needed:

  • Frozen Cauliflower Rice
  • Garlic
  • Salt and Pepper
  • Oil

*Exact measurements are listed in the recipe card below.


First Step: Prepare Ingredients

First, preheat your oven to 200 Celsius or 400 Fahrenheit.

Prepare all of the ingredients. Frozen rice does not need to be a thaw, as the fully heated oven helps against it being mushy, and water evaporates quickly.

I have chosen to use fresh garlic, but you can use garlic powder.

Oil is excellent in a spray bottle as you would spray only the amount you need.

How To Cook Frozen Cauliflower Rice Ingredients needed.
Frozen Cauliflower Rice

Second Step: Frozen rice

Take out your package of frozen cauliflower rice and try to break the big frozen clumps still in the bag. Using the back of the spatula, ensure all the rice is separated. Place onto the baking sheet.

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How To Cook Frozen Cauliflower Rice spreading on a tray.
Frozen Cauliflower Rice

Third Step: Season

Add the garlic cloves pressed onto the rice and add salt and pepper. Mix and spray a bit with olive oil. This will help to get a bit more crunch to the rice.

Mix all thoughtfully.

How To Season Cauliflower Rice before baking.
How To Cook Frozen Cauliflower Rice

Fourth Step: Bake

Place into the fully preheated oven and bake for 20 minutes.

Bake Frozen Cauliflower Rice spreading on a tray.
How To Season Cauliflower Rice

Fifth Step: Scrape and Serve

Once baked, using a spatula, scrape all of the cauliflower rice from the sides of the baking sheet and mix it. The dark pieces are the crunchiest and most delicious.

Scrapping baked rice for crunch.
Bake Frozen Cauliflower Rice


  • Parchment paper – Even though I use parchment paper in almost all recipes, it will make your rice soggier when used here.
  • Garlic – Swap with garlic powder if you wish.
  • Herbs and spices – Additional spices or herbs can be added depending on your preference.
  • Cook time – This might vary depending on how much rice you will make. Also, using fresh or frozen rice makes the length of baking different.


What To Serve With Cauliflower Rice?

Imagine having cooked regular rice at home. The same goes for our cauliflower rice. Serve it instead of rice.

  • Beef stew
  • Stir fry
  • Bolognese sauce
  • Tomato mozzarella baked chicken
  • Curry
  • Stuffed Caprese chicken

Can You Make Frozen Cauliflower in Air Fryer?

You certainly can make frozen cauliflower in an Air Fryer. All you have to do is break up the frozen rice, place it into the air fryer container, and cook at 200 Celsius or 400 Fahrenheit for 10 minutes.

Bake Frozen Cauliflower Rice in a bowl.
How To Season Cauliflower Rice

Can You Make Cauliflower Rice In The Microwave?

You can soften frozen rice in the microwave, but you will not get the baked crunchy pieces. Microwave steams the rice, which is excellent if you need it, but will not bake it into crunchy perfection. If you plan to use it, place the frozen rice into the bowl and microwave it. Frozen rice needs to thaw beforehand.

How Do You Store Cauliflower Rice Side Dish?

Place all of the leftovers into the glass container. Cover with the lid and store for maximum of 3 days in the fridge.

More Keto Recipes You May Also Like

Some additional recipes you might enjoy:

  • Chicken bacon ranch casserole
  • Sausage recipes
  • Breakfast Sandwich
  • Egg noodles

Pin For Later

Frozen Cauliflower Rice in a plate.
Cauliflower Fried Rice

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