How to Cook Riced Cauliflower in the Oven

Here’s all you need to know about how to cook riced cauliflower in the oven! If you’re disappointed with how it comes out on the stovetop, this quick oven method is your answer! Read on to get tips for seasoning it, too. Perfect on the side with Marry Me Chicken for Two or Yogurt-Marinated Grilled Chicken Skewers!

Why This Recipe is a Keeper!

The first time I made cauliflower rice was on the stovetop and I was not happy with the result. Cooking anything on the stovetop does not allow for even heating without stirring or turning. That can result in some of the cauliflower rice being overcooked leaving some undercooked.

I hand-grated the cauliflower to make the “grains” because I knew making it in a food processor could result in overprocessed, uneven “grains. Cauliflower has a 92% water content which is identical to watermelon (according to Healthline.com) which can also be a problem when cooking it on the stovetop.

I swore off making it but then “riced cauliflower” began showing up in produce departments. I never buy prepped or pre-cut fruits and vegetables but riced cauliflower is an exception because it’s a good, convenient alternative to hand-grating or pulling out the food processor. Pound for pound, it’s about the same price.

I LOVE roasted cauliflower so decided I’d cook the riced cauliflower in the oven instead. Cauliflower rice success!!

Here’s….

How to Cook Riced Cauliflower in the Oven:

Recipe Ingredients:

Here’s everything you’ll need to make this recipe along with how to prep. See the cauliflower rice recipe card below for the exact quantities.

Ingredient Notes and Substitutions:

• Cauliflower: Convenient “riced” cauliflower (also called “pearls”) is readily available in the produce section now so no need to make your own if you don’t want to. However, if you do want to make it yourself, I highly recommend grating it rather than making it in a food processor. You’ll have “grains” that are more similarly sized than if you make it in a food processor.
• Various Seasonings: Like with plain white rice, the sky is the limit with seasonings. Simply prepared cauliflower rice with just salt and black pepper is delicious, but season it to pair with what you’re serving:
  • Salt and Pepper
  • Curry Powder (with Chicken and Potato Curry)
  • Cajun or Creole Seasoning (Perfect in Low-Carb/Keto Jambalaya!)
  • Mexican-Style Seasonings such as taco or another southwestern seasoning with Grilled Tilapia with Tomato – Avocado Salsa.
  • Jerk Seasoning
  • Fresh Cilantro and Lime
  • Saffron
  • Roasted Riced Vegetables with Garlic and Parmesan

Step-By-Step Instructions:

• Preheat your oven to 425 degrees.
• Line a 15 x 10-inch baking sheet with non-stick aluminum foil.
• Spread the cauliflower “pearls” out in an even layer.
• Season it with salt and black pepper or season as desired with a spice blend.

• Roast for 12 minutes.

• That’s all there is to how to cook riced cauliflower!
• Simply seasoned and perfectly cooked that still has that “al dente” bite you want from conventional rice ready to pair with anything!

• Or, seasoned any way you like it!
• Try it seasoned with Cajun spices for my red beans and rice recipe!

Chef Tips and Tricks:

• Less oil is always better so use a light hand with it because it can cause your cauliflower rice to be soggy. You may think you don’t have enough oil, but that’s where nonstick aluminum foil comes in very handy.
• No nonstick aluminum foil? Use regular aluminum foil and spray it with cooking spray.
• If you want to shave some time off, roast at 450 degrees for 10 minutes.

Frequently Asked Questions:

Don’t miss these riced cauliflower, cauliflower grits and tabouli recipes:

• Roasted Riced Vegetables with Garlic and Parmesan
• Cauliflower Artichoke Tabbouleh
• Cauliflower Tabouli with Lemon Tahini Dressing and Feta Cheese
• Low-Carb Jambalaya with Chicken, Sausage and Shrimp
• Cauliflower Grits with Gouda Cheese and Blackened Shrimp

More great cauliflower recipes!

• Cauliflower Salad Recipe
• Roasted Cauliflower Steaks with Mustard Caper Brown Butter
• Roasted Cauliflower with Black Olive Pangrattato
• Cauliflower Welsh Rarebit

Get all my vegetable side dish recipes here! Vegetable Side Dish Recipes – From A Chef’s Kitchen