If you’re looking for easy and delicious ways to cook with frozen cauliflower rice, I’ve got you covered! Here are some truly amazing and delicious frozen cauliflower rice recipes that will make you love this healthy freezer staple.

Two heads of cauliflower on a table.

We love veggie-loaded dinner recipes around here, especially ones that we dump frozen vegetables into! And a bag of frozen cauliflower rice is 100% always in my freezer for quick and easy veggie-loading.

Frozen cauliflower rice the perfect healthy ingredients to keep on hand that makes adding vegetables to a meal low-effort during busy weeks (or anytime you don’t really feel like spending too much time in the kitchen).

In this collection of frozen cauliflower rice recipes, you’ll find a variety of easy options for all kinds of eating styles.

What is frozen cauliflower rice?

Cauliflower….rice? I remember when I heard that term for the first time years ago, I couldn’t quite seem to wrap my brain around it until I saw it for myself. But for those of you without a bag of frozen cauliflower in front of you, here is what it is.

Cauliflower, when cut, crumbles very easily. And years ago, some smartypants discovered that when you process this crumbly veggie very fine (either with a box grater or food processor), that it resembles white rice in appearance and almost texture. Awesome, right?

And soon, another smartypants discovered that cauliflower rice freezes like a dream! Making rice cauliflower time saving kitchen hack that also made getting extra veggies into meal east and delicious.

Frozen cauliflower has since become a freezer staple for many people. And riced cauliflower is delicious as a rice stand in, but it also has so much more potential beyond just simple cauliflower rice recipe.

Can I cook with cauliflower rice from frozen?

It totally depends on the recipe and most frozen cauliflower rice recipes will tell you whether or not to defrost your cauliflower before adding it into the mix.

Why? Because cauliflower, like many vegetables, contains a considerable amount of water. The freezing process draws out the water in the vegetable and can end up in your recipe. If a recipe has accounted for the extra water from the frozen cauliflower rice, then there is no issue. However, some recipes will call for you to thaw the riced cauliflower before hand so that the excess water can be drained off before adding it to the recipes.

Can I freeze fresh cauliflower rice myself?


I love buying frozen cauliflower rice at the store (it is with the other frozen veggies) because it is so affordable and convenient. If you prefer to make and freeze your own, you can easily. However, you will need a food processor with an “S” blade.

Step 1: Cut apart a head of cauliflower into florets. Make sure your florets are on the small size so you get and even “rice” size when processing.

Step 2: Toss florets into the food processor with the “S” blade. Make sure the florets are evenly distributed around the bowl of the food processor. Pulse a few times until desired texture is achieved. The more you pulse, the smaller the cauliflower rice pieces will be.

Step 3: Portion out the riced cauliflower into freezer safe containers (I find reusable silicone bags to work best) and push out as much air as possible. Label and date your rice. Pop it into your freezer and enjoy it in one of these frozen cauliflower rice recipes for up to 5 months!

Recipes with riced cauliflower

Cauliflower Tots

These Cauliflower Tots are easy and a delicious way to eat more veggies! The combo of cauliflower with cheese, bread crumbs and seasoning makes for the perfect veggie tot and cooks up beautifully crisp in your air fryer or oven!
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Cauliflower Turkey Mini Meatloaves

Meatloaf is a classic cozy dinner recipe many of us grew up on. These Cauliflower Turkey Mini Meatloaves are a veggie-loaded twist that is easy to make, delicious, hearty and a perfect way to add in bonus vegetables.
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Veggie-Loaded Quinoa Black Bean Casserole

Packed with vegetables, flavor and plant based protein, this vegetarian quinoa black bean casserole is the perfect easy healthy dinner recipe. Gluten free and easily vegan, this healthy casserole will become a new family staple.
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Cauliflower Chicken Nuggets

These Cauliflower Chicken Nuggets are easy to make, super delicious and a veggie-loaded twist on a classic finger food! Done in under 30 minutes, they are perfect for lunch, dinner, or for stocking up your freezer.
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Overhead on the delicious 20-Minute Pork Fried Cauliflower Rice served in a pan with a wooden spoon inside the pan

20-Minute Pork Fried Cauliflower Rice

20-Minute Pork Fried Cauliflower Rice is easy, seriously delicious dinner that serves up oodles of flavor and a boatload of veggies! A healthy twist on a classic comfort food so many of us love, this easy peasy recipe is Paleo, Whole30 compliant, veggie-loaded and will completely dazzle your eyes and your tastebuds.
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Healthier Tater Tot Casserole (with veggies)

This Healthier Tater Tot Casserole is full of ground turkey, delicious homemade sauce, and easy frozen veggies! This recipe comes together easily and is a hearty, comforting dinner recipe.
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Overhead on a bowl full of the delicious Zesty Lime Shrimp with Simple Cauliflower Rice and pieces of lime on the wooden table

Zesty Lime Shrimp with Simple Cauliflower Rice

I have a soft spot for really easy dinners that also are really healthy and loaded with flavor. Like, a really soft spot. And healthy dinners don’t get much easier, healthier, or flavorful than Zesty Lime Shrimp with Simple Cauliflower Rice.
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Healthy Stuffed Pepper Soup

This Healthy Stuffed Pepper Soup is the perfect easy dinner to curl up with at the end of the day. Delicious, hearty, and full of vegetables! The perfect healthy dinner recipe for weeknights!
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Delicious Chicken Cauliflower Meatballs served in a big cute bowl with a forn on top and a white tray with more meatballs on a wooden board

Chicken Cauliflower Meatballs

These Chicken Cauliflower Meatballs are simple and made with only 7 real food ingredients. Gluten free, dairy-free, Paleo, Whole30, egg-free and nut-free too!
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Blueberry Cauliflower Oatmeal

This Blueberry Cauliflower Oatmeal is the perfect way to get veggies into breakfast! The riced cauliflower almost melts into the rolled oats, making for a wonderful taste and texture. Naturally sweetened, kid-approved, adaptable and easy to make, this healthy breakfast is easy to make on the busiest of mornings!
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5 from 1 vote

Recipes with Riced Cauliflower: Cauliflower Tots

Yield: 6 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Cuisine: American
Course: Side Dish
These Cauliflower Tots are easy and a delicious way to eat more veggies! The combo of cauliflower with cheese, bread crumbs and seasoning makes for the perfect veggie tot and cooks up beautifully crisp in your air fryer or oven!


  • 3 cups riced cauliflower, fresh or frozen. If frozen, thaw first to make sure it evenly cooks.
  • 2 large eggs
  • 1/4 tsp onion powder
  • 1/2 cup grated cheddar cheese
  • 1/4 cup shredded parm
  • 1/2 cup panko bread crumbs
  • 1/2 teaspoon Italian seasoning
  • 1/4 tsp garlic powder
  • 1/4 teaspoon salt


For cooking in your oven

  • Preheat the oven to 400°F. Grease a large baking sheet with a little thin oil or line with parchment paper and set aside.
  • Place the riced cauliflower in a microwave safe bowl. Cover and cook for 4 minutes. Remove the cauliflower from the microwave carefully (it will be hot), let it cool and place it in the center of some paper towels or a clean tea towel to strain. In a bowl, combine cooked cauli rice with remaining ingredients. Mix throughly.
  • Using a heaping tablespoon or small cookie scoop, portion out the cauliflower mixture into small balls. Gently press the balls into a tot shape. Place on your prepped baking sheet.
  • Bake for 15 minutes. After 15 minutes, remove tots from oven and use a spatula to flip them. Return the tots to the oven and cook an extra 5-8 minutes or until golden brown on top. Remove from the oven and enjoy warm with ketchup, ranch dressing, or another of your favorite dipping sauces.

For cooking in your Air Fryer

  • Prepare tots as instructed for the oven method above.
  • Once tots are formed, arrange them in a single layer in your air fryer basket, being careful not to crowd. Depending on the size of your air fryer, you may need to cook the tots in 2 batches.
  • Turn on your air fryer and cook the tots at 400℉ for 5 minutes, shaking the tots at the 3 minute mark. This helps to rotate the tots so that they evenly cook on all sides. Every air fryer is a bit different, so be sure to check your tots for doneness after 5 minutes, but an additional minute or two might be needed to reach your desired level of crispness on the outside of the tot.
  • Once done cooking, remove cauliflower tots from air fryer and enjoy warm with your favorite dipping sauce.
Serving: 4tots, Calories: 121kcal, Carbohydrates: 8g, Protein: 8g, Fat: 6g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 1g, Cholesterol: 76mg, Sodium: 304mg, Potassium: 291mg, Fiber: 2g, Sugar: 2g, Vitamin A: 223IU, Vitamin C: 39mg, Calcium: 153mg, Iron: 1mg