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Cauliflower rice garnished with fresh parsley in white oval bowl.

How to Cook Riced Cauliflower in the Oven

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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.
Course Side Dishes - Vegetables
Cuisine American
Diet Diabetic, Gluten Free, Low Fat, Vegan, Vegetarian
Prep Time 5 mins
Cook Time 12 mins
Total Time 17 mins
Servings 4
Calories 62


  • 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


  • 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


Prep time does not include making the riced cauliflower yourself.


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