Cauliflower Rice Hack – how to cook frozen cauliflower rice on the stove top. The tastiest, easiest, most convenient cauli rice! Whole30, keto, paleo, gluten free, grain free, dairy free, sugar free, vegan, clean eating, real food.

I’ve discovered the easiest, most delicious and convenient way to make cauliflower rice. This hack has changed my life. Perfect for my whole30 + keto lifestyle.

Before, I used to chop and make my own cauliflower rice in the food processor. Small bits of cauliflower rice would get everywhere. It was such a pain to prep and clean up.

Then, I discovered frozen cauliflower rice and I will never go back!

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steps to making cauliflower rice in a skillet

How to Cook Frozen Cauliflower Rice on the Stove

Cauliflower rice freezes beautifully, and I actually prefer the taste over homemade.

To cook it on the stovetop, you just heat up your skillet, add in some olive oil and the frozen cauliflower rice. No need to thaw! You can cook it straight from frozen. It is ready in 5 minutes!

It thaws as it cooks, and all the water evaporates. The resulting cauliflower rice has the perfect chew and isn’t mushy like you would assume.

cauliflower rice in a white bowl on a white background

Benefits of Frozen Cauliflower Rice

  • Always have it on hand and ready in your freezer
  • No worry of it expiring in the fridge
  • It doesn’t have that “farty” smell that is so gross about cauliflower, so you won’t stink up the microwave when reheating!
  • Cheaper than freshly prepared cauliflower rice
  • Way less cleanup than chopping it yourself
  • Prefer the taste and texture of frozen cauliflower rice WAY more than fresh

Cauliflower Rice Hack

How to cook frozen cauliflower rice on the stove top. The tastiest, easiest, most convenient cauli rice!
5 from 7 ratings
Cook Time 5 mins
Total Time 5 mins
Course Side Dish
Cuisine American
Servings 2
Calories 94


  • 1 12-ounce bag frozen cauliflower rice
  • 1 tablespoon olive oil, ghee or butter
  • 1/2 teaspoon salt (or more to taste)


  • Heat a large skillet over medium heat.
  • If the bag has frozen clumps of cauliflower rice, break it up the clumps so it will cook evenly. I usually slam the bag on the counter, or gently pound it with a ladle or meat mallet.
  • Once the pan is heated, add the oil, frozen cauliflower rice and salt. Stir occasionally for 5-7 minutes, until the cauliflower rice is getting brown spots.
    1 12-ounce bag frozen cauliflower rice, 1 tablespoon olive oil, ghee or butter, 1/2 teaspoon salt (or more to taste)
  • Serve warm.
  • Leftovers will keep in an airtight container for at least 5 days.

Recipe Video

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Recipe Notes

Quick Thaw: If you want to speed up this process even more, you can thaw the frozen cauliflower rice in your microwave (usually just 3 minutes), then squeeze out all the moisture using a dish towel or nut milk bag. Then, warm on the skillet in olive oil/butter/ghee for just 2-3 minutes.
Cooking More Servings: If you're going to be cooking more than 1 bag at a time, I recommend using the Quick Thaw method first. If you overcrowd your skillet with too much frozen cauliflower rice, it extends the cook time since it's more cauliflower rice to thaw.
Other Riced Vegetables: This same method works for frozen riced broccoli too!


Calories: 94Total Carbs: 6.6gProtein: 2.9gFat: 7.4gFiber: 3.3gNet Carbs: 3g

Nutrition facts are calculated as a courtesy and not guaranteed.

Author: Natalie Gruendl from
Keyword cauli rice, caulifower rice, low carb, low carb rice
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