Monday, September 19, 2016

Cauliflower Rice- Baked {Healthy} {Gluten Free}

Healthy Cauliflower Rice Baked and so easy to make.  This diet friendly substitute for rice is easy to make and perfect to use in salads, under chili, or however you desire.  Recipe on the blog gluten free, easy to make, quick to make Alohamora Open a Book

After a week of birthday treats and fun, I should probably up the healthier food intake and lessen the sugar intake.  I'm making a batch of this Oven-Baked Cauliflower Rice.  It's a great way to sneak in some vegetables, lessen the carbs, and enjoy some delicious, easy to make cauliflower rice.  This baked menthod is now my favorite way to make cauliflower rice. 

I still like to saute cauliflower rice using this method, but baking it is just a bit easier and therefore ideal when you are busy like the majority of us. Plus, this rices tastes delicious and is seasoned just perfectly.  However, you can easily season it to fit the dish (using the same spices) you are making.  

In the recipe I'm going to include a way to make your cauliflower rice using a blender.  Some people use a food processor, and others use a shredder.  I've done all the methods and the blender is easy, but there is a method that is even easier, as impossible as that seems, and that is buying pre-shredded cauliflower.  I used to get already shredded "Cauliflower Rice" from Trader Joes, but I just found some at Costco, and that made me super happy b/c I'm at Costco constantly for spinach for my Green Smoothies.  

Though, one quick word of warning about Costco Cauliflower Rice.  Do not follow the steam directions on the package.  The rice will taste way better if you bake or saute it using my recipes.  

Baked Cauliflower Rice
Recipe: Alohamora
Active Time: 10 minutes
Inactive Time: 30 minutes
Servings: About 4 cups

Cauliflower florets- either buy a 2 lb bag, 1-2 heads, or pre-shredded cauliflower rice
1 tsp olive oil
2 Tbsp lime juice
1/4 tsp garlic powder
dash salt/pepper
Other seasonings as desired, it's incredibly versatile


  1. Preheat oven to 375 degrees and line a large cookie sheet/jelly roll pan with aluminum foil or parchment paper. 
  2. If you bought pre-shredded cauliflower rice you can skip to step 4.  Wash your cauliflower florets (if you bought a head just cut into florets using a large knife), and place half of the florets in your blender.  I use a Blendtec. Cover the cauliflower florets with water and pulse it 4-5 times.  
  3. Pour the blender contents into a fine mesh strainer, strain the water, and pour the rice into a large bowl.  Complete the other half of florets in the same manner. 
  4. With the cauliflower rice in a large bowl, add the olive oil, lime juice, garlic, and seasonings.  You can keep it simple with the garlic powder, salt, and pepper, or you can add some of the same flavors/spices from the dish you are using the rice with.  Stir to mix and combine everything. 
  5. Pour the rice into to the prepared pan, flatten and even it all out.  Bake the cauliflower rice at 375 degrees for 25-35 minutes until the rice is slightly brown, yet still soft. 
  6. Enjoy your rice with salads, under chicken, mixed with chili, or however you choose. 
  7. Store leftovers in an airtight container in the refrigerator for up to a week.

Happy Healthy Oven-Baked Cauliflower Rice eating!

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