Gluten-Free Cauliflower Rice

Transform cauliflower into a fluffy, rice-like side dish with this quick and flavorful recipe. It offers a delightful texture and a mild, slightly sweet flavor that pairs perfectly with a variety of main courses.

Prep: 15 min Cook: 10 min Total: 25 min Serves: 4

At a glance: This medium salads and sides recipe yields 4 servings in about 25 minutes (15 min prep, 10 min cook). It uses 7 ingredients — including cauliflower, extra virgin olive oil, lemon juice — and walks through 5 steps. Updated October 25, 2026. Browse more salads and sides recipes or return to all gluten-free recipes.

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Cross-Contamination Warning for Gluten-Free Cauliflower Rice: When preparing this salads and sides recipe, the only packaged item that needs a gluten-free label here is the Dijon mustard. Rice the cauliflower in a food processor or on a grater that has not just processed breadcrumbs.

Gluten-Free Notes for Gluten-Free Cauliflower Rice: This recipe naturally avoids gluten-containing grains by using cauliflower as its base. Ensure all added ingredients, like Dijon mustard, are gluten-free.

Scale Recipe:

servings

Ingredient amounts update automatically

Ingredients

Shop links on this page are for Dijon mustard. Buy the package that says gluten-free. A shared production line is the usual risk with these pantry items. As an Amazon Associate, we earn from qualifying purchases, at no extra cost to you. Confirm the product is labeled gluten-free before you buy.

1 medium head cauliflower
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp Dijon mustard (verify GF) Shop
0.5 tsp salt
0.25 tsp black pepper
1 clove garlic, minced (optional)

Instructions

1 Prepare the cauliflower by washing it thoroughly, then removing the leaves and core. Cut the cauliflower into florets, then pulse them in a food processor until they resemble grains of rice, being careful not to over-process into a paste. Alternatively, you can grate the cauliflower using a box grater.
2 In a small bowl, whisk together 1 tablespoon of the extra virgin olive oil, lemon juice, Dijon mustard, salt, and black pepper until well combined. If using, stir in the minced garlic to create a flavorful dressing.
3 Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the prepared cauliflower rice to the hot skillet and sauté for about 5-7 minutes, stirring occasionally, until it begins to soften and turn slightly golden. You want it to be tender but still have a slight bite.
4 Pour the prepared dressing over the sautéed cauliflower rice in the skillet. Toss everything together gently to ensure the cauliflower is evenly coated with the dressing. Continue to cook for another 2-3 minutes, allowing the flavors to meld and the cauliflower to become tender.
5 Taste the cauliflower rice and adjust seasoning with additional salt or pepper if needed. Serve immediately as a side dish, or let it cool slightly before serving.

Nutrition (per serving)

211

Calories

11g

Protein

39g

Carbs

11g

Fat

Fiber

237mg

Sodium

Tips & Notes

Pulse the florets in batches, filling the processor only halfway. Overfilled, the bottom turns to mush while the top stays in chunks.
If the riced cauliflower seems wet, squeeze it in a clean towel. Drier cauliflower browns in the skillet instead of steaming.
Leave the cauliflower in the hot pan for a minute between stirs so some pieces turn golden at the edges.

Common questions

How long does Gluten-Free Cauliflower Rice take?

Gluten-Free Cauliflower Rice takes about 25 minutes: 15 minutes to prep and 10 minutes to cook, for 4 servings.

What should I check before making Gluten-Free Cauliflower Rice with celiac disease?

Written with gluten-free ingredients. Use products labeled gluten-free, check labels, and ask your clinician about your own needs.

What cross-contamination risk is specific to Gluten-Free Cauliflower Rice?

Check cauliflower, extra virgin olive oil, lemon juice before they go into Gluten-Free Cauliflower Rice. The only packaged item that needs a gluten-free label here is the Dijon mustard. Rice the cauliflower in a food processor or on a grater that has not just processed breadcrumbs.

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Gluten Free Recipes team

Gluten-free recipe development since 2026

Recipes include certified gluten-free ingredient guidance and cross-contamination notes. Check every label and use certified gluten-free products. Learn more about us.

Recipes and images may be created with AI assistance. They pass automated checks, and the team reviews flagged items.