Cauliflower Rice and Potatoes Tutorial – Low Carb and Gluten Free

Cauliflower Rice and Potatoes Tutorial

A plate of food with rice and vegetables, with Cauliflower
Cauliflower Rice

Rice and potatoes, we low carbers fear them, but probably dream of them every night!

After all, what is Butter Chicken without rice? What is Beef stew without potatoes? Rice and potatoes are the ultimate comfort food when topped with stews, sauces and other tasty and drippy foods. And what other food can catch all those yummy juices?

Well let me show you how I use my handy, dandy food processor to turn the humble and lowly cauliflower into both of these delicious dishes.

Both of these dishes are all over the internet in various forms. I’d like to credit I Breathe, I’m Hungry for turning me onto cauliflower in a major way. Check out that site for lots of other great cauliflower recipes.

mashed cauliflower in bowl

Cauliflower Rice

Take 1/2 large head of cauliflower, wash it and break into chunks. Place in your food processor. Pulse until it looks like rice!

My favorite way to have it is just like in the photo. Here are the instructions:

  1. In a non stick ceramic pan with either 2 tbsp olive oil, butter or coconut oil, saute 3 chopped green onions and 2-3 sprigs of chopped parsley.
  2. Add in the riced cauliflower.
  3. Stir in 2 teaspoons cumin.
  4. Fry the ‘rice’ until it is the texture you want. I like it almost soft.


Cauliflower Mashed Potatoes

A food processor with Cauliflower and Cream
Cauliflower Mashed Potatoes

These are another staple in my house. I especially love this under Pork Belly Adobo or Butter Chicken.

  1. Break a head of cauliflower in chunks and boil until fork tender.
  2. Once they are tender, place them in the food processor.
  3. Add 2 tablespoons butter and 2 tablespoons cream
  4. Puree until smooth. You might have to scrape the sides once.

These are SO much like mashed potatoes, you will never miss them! I promise!


Here are a few of my recent dinners using these amazing ‘rice’ and ‘potatoes’!



cauliflower rice and potatoes tutorial
Texas Chili , Pork Belly Adobo and Butter Chicken


26 thoughts on “Cauliflower Rice and Potatoes Tutorial – Low Carb and Gluten Free”

  1. When you say cream do you mean heavy whipping cream, or sour cream? I’m assuming HWC, but wanted to make sure. Thanks!

  2. I tried making the cauliflower “mashed potatoes” but haven’t been successful so far… is it absolutely necessary to use a food processor? I don’t have one so Ive tried a nutri-bullet and a hand beater but both times it still came out chunky and stringy (the nutri-bullet spins too fast and pushed the cauliflower immediately to the sides). Can I use frozen cauliflower or does it have to be fresh?

    1. If you want that nice smooth texture then I’m afraid the food processor really is the best tool for the job. But it’s one of those kitchen tools that you will have forever and is a real workhorse. I can’t live without mine. I’m pretty sure frozen cauliflower would work, you would also have to cook it first. Good luck!

    2. Frozen works great, cook until really soft the put them thru a ricer, I have a steamer pan that sits on top of another pan and a masher to push it thru the holes, a foley food mill will also do the trick. Look for these things at thrift stores.

    3. I use my cake mixer electric beater in the pot I’ve cooked them in, at the end, drain well & put on the stove to cook last bits of water off, add butter yogart with grated garlic & the parm in tall shake … 1/2 chickey knor cube. It’s friggendelicious

  3. these are both awesome, i have tried them riced(no rice) and as mashed potatoes! today i make the cauliflower casserole! loving cauliflower.

    1. We just had our Canadian Thanksgiving last weekend and I made the ‘mashed potatoes’. Even the non low carb people thought they tasted great! Glad you liked the recipes.

  4. i haven’t tried these yet,but I’m sure going to. I don’t eat white potatoes or white rice soooo. Thanks.

  5. haha, I hear some people say collie flower and then others say colla flour. The ‘mashed potatoes’ are a dream come true for me!

  6. Carla WorkingMommyJournal

    Looks so delicious – I am so shocked about how much you can use cauliflower for! Sharing it with all my friends now :)

  7. Hmmmm, I wonder if my kids would like this? They are kind of funny with stuff like this, but that just means more for me, right ;)

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