Wondering how to use cauliflower rice? Cauliflower rice is a new food trend that’s full of some surprising benefits. Instead of using traditional rice, some people substitute cauliflower rice as a low-carb, low-calorie alternative.

It’s easy to see why this is appealing. Cauliflower has a mild taste and can be cooked in a variety of ways. On top of that, cauliflower rice also has some impressive health benefits.

Health Benefits of Cauliflower Rice

The vitamins, minerals, and antioxidants in cauliflower rice provide significant benefits. The folate in cauliflower rice is a necessary vitamin for healthy cell growth. Doctors recommend that people who are or might become pregnant consume at least 400 micrograms of folate every day. This supports healthy development and can help prevent birth defects.

Vitamins A & C

Cauliflower rice is full of antioxidants like vitamin A and vitamin C. These antioxidants remove free radical particles from your body. Free radicals are loose oxygen molecules that can damage your cells and lead to cancer. By removing free radicals, antioxidants can help lower your risk of cancer.


Cauliflower rice is a good source of dietary fiber, both soluble and insoluble. Soluble dietary fiber dissolves in water and turns into a gel in your stomach. This gel absorbs cholesterol and helps remove it before it reaches your bloodstream. Meanwhile, insoluble fiber acts as a prebiotic, feeding the good bacteria in your gut. This helps you digest your food more efficiently and prevents you from absorbing unhealthy cholesterol.

Improved Immune Function

Getting enough vitamin C regularly can help keep your immune system in good shape. Studies have shown that simply taking a large dose of vitamin C after cold symptoms appear may not have any effects on the immune system. However, regular vitamin C consumption keeps the immune system healthy and may even minimize cold symptoms if you do get sick.

Lower Blood Pressure

A chemical found in cauliflower known as “sulforaphane” may be linked to lower blood pressure. Early studies have shown that regular consumption of this substance can help keep blood pressure lower. While more studies need to be done, the research is promising.


How to Use Cauliflower Rice in a Healthy Snack Recipe

A lot of people use riced cauliflower as a mashed potato stand-in, but there are many other ways to use it. Here’s a fun way to use riced cauliflower and make a healthy treat.

Cauliflower Cheddar Biscuits


• 1 ½ pounds cauliflower florets (about 7 cups)
• 1 large clove garlic, quartered
• 1 cup plus 2 tablespoons shredded extra-sharp Cheddar cheese, divided
• 2 large eggs
• 3 tablespoons chopped fresh chives
• 1 tablespoon arrowroot or cornstarch
• ⅛ teaspoon salt


1. Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper or a silicone baking mat.

2. Place cauliflower and garlic in a food processor. Process until finely grated. (You may need to do this in batches.) Transfer to a microwave-safe bowl. Cover loosely and microwave on High for 4 minutes. Let cool slightly.

3. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in 1 cup cheese, eggs, chives, arrowroot (or cornstarch) and salt until thoroughly combined.

4. Using about 1/3 cup batter for each, mound into 2 1/2-inch biscuits on the parchment paper, leaving about 1 inch between each one, until you have 8 biscuits. Sprinkle tops with the remaining 2 tablespoons cheese.

5. Bake until browned and crispy around the edges, about 30 minutes.

Nutrition Facts (per biscuit)

Calories 108
protein 6.9g
carbs 5.9g
fiber 1.8g
fat 6.7g

Click here to learn how to use cauliflower rice.