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Cauliflower rice garnished with fresh parsley in white oval bowl.
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4.86 from 7 votes

How to Cook Riced Cauliflower in the Oven

If you're trying to reduce carbs or go grain-free by substituting cauliflower rice for conventional rice but are 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.
Prep Time5 minutes
Cook Time12 minutes
Total Time17 minutes
Course: Side Dishes - Vegetables
Cuisine: American
Diet: Diabetic, Gluten Free, Low Fat, Vegan, Vegetarian
Servings: 4
Author: Carol | From A Chef's Kitchen

Equipment

Ingredients

  • 2 bags (each 1-pound) riced cauliflower
  • 2 tablespoons olive oil or other oil such as canola or vegetable
  • Salt and freshly ground black pepper to taste
  • Chopped fresh parsley optional

1 Tablespoon Seasoning of Choice

  • Curry powder
  • Cajun or Creole seasoning
  • Mexican-style seasoning such as taco or other seasoning blend

Instructions

  • Preheat oven to 425 degrees.
  • Line 2 15 x 10-inch baking sheets with nonstick aluminum foil.
  • Place the riced cauliflower on the lined baking sheets.
  • Drizzle 1 tablespoon oil on each of the baking sheets. Season each baking sheet of riced cauliflower to taste with salt and black pepper.
  • TO THE SECOND SHEET PAN, season to taste with seasoning of choice: Curry powder, Cajun or Creole seasoning or Mexican-style seasoning--whichever one goes with what you're serving it with.
  • Place in the oven and roast for 12 minutes.
  • Adjust seasoning if desired. Garnish the plain cauliflower rice with chopped fresh parsley

Notes

Prep time does not include making the riced cauliflower yourself.
SEASONING IDEAS:
  • Curry powder
  • Cajun or Creole Seasoning
  • Mexican-style Seasonings such as taco
  • Jerk seasoning
  • Fresh cilantro and lime
  • Saffron
  • Garlic and parmesan cheese
TIPS:
  • Less oil is always better so use a light hand with it.
  • 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.
REHEATING INSTRUCTIONS:
  • Reheat in the microwave.

Nutrition

Serving: 1 | Calories: 62kcal | Carbohydrates: 1g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1mg | Potassium: 2mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg