Get ready to transform the way you enjoy cauliflower! 🌱🍚 I’m excited to share my latest culinary experiment: Air Fryer Cauliflower Rice.

This quick and easy dish brings a deliciously healthy twist to your meals, offering a low-carb, grain-free alternative that doesn’t skimp on flavor. Perfectly crisped in the air fryer, this cauliflower rice will become your new go-to side dish. Stay tuned to see how simple and delightful healthy eating can be! 🥦💨

Air Fryer Cauliflower Rice
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What Is Cauliflower Rice?

Cauliflower rice is a popular, health-conscious alternative to traditional rice made from cauliflower florets. This innovative food item has gained significant popularity, particularly among those following low-carbohydrate, ketogenic, gluten-free, or paleo diets. Here’s a closer look at what makes cauliflower rice special:

  • Preparation: Cauliflower rice is created by pulsing cauliflower florets in a food processor until they reach a fine, rice-like texture. It can also be grated manually using a box grater.
  • Nutritional Profile: It is lower in calories and carbohydrates than traditional rice. Cauliflower is also rich in vitamins, minerals, and fiber, making it a nutritious meal addition.
  • Versatility: Cauliflower rice can be used in various dishes, substituting regular rice. It works well in stir-fries, as a base for grain bowls, in stuffed vegetables, or as a side dish.
  • Flavor and Texture: While it doesn’t taste exactly like rice, cauliflower rice has a mild, slightly nutty flavor that absorbs other flavors well. It has a light, fluffy texture similar to couscous or quinoa.
  • Cooking Methods: It can be sautéed, steamed, or roasted to create different textures and flavors. For instance, cooking in an air fryer can add a delightful crispness to the cauliflower rice.
  • Cauliflower rice is appreciated for its health benefits and ability to fit into various dietary restrictions while providing a satisfying and versatile base for many dishes.
Ingredients Needed For Air Fryer Cauliflower Rice

Can You Cook Cauliflower Rice In Air Fryer?

Yes, you can cook cauliflower rice in an air fryer, adding a delightful new dimension to this versatile dish. Cooking cauliflower rice in an air fryer offers several advantages:

  • Crispy Texture: The air fryer excels at giving cauliflower rice a slightly crispy texture, which can be a pleasant change from the softer texture achieved through sautéing or steaming.
  • Even Cooking: The circulating hot air in the air fryer cooks the cauliflower rice evenly, ensuring that each grain gets nicely crisped.
  • Flavor Enhancement: The air frying process can intensify cauliflower’s natural, nutty flavor, and it’s excellent for incorporating additional seasonings and flavors.
  • Quick and Convenient: Air frying is a fast cooking method, making it a convenient option for quick meals or side dishes.
  • Minimal Oil Usage: This method requires very little oil, making it a healthier option than traditional frying.


Ingredients Needed For Air Fryer Cauliflower Rice

Why You Will Love This Recipe!

You’re going to love this Air Fryer Cauliflower Rice recipe for several compelling reasons:

  • Healthier Alternative: Cauliflower rice is a fantastic low-carb, low-calorie alternative to traditional rice. It’s perfect for those looking to reduce their carb intake or for anyone on a gluten-free, paleo, or keto diet.
  • Easy and Quick: The air fryer significantly reduces the cooking time compared to other methods. This means you can have a delicious and healthy side dish ready in minutes, making it perfect for busy weeknights. Perfect for meal prep.
  • Delightful Texture: Air frying cauliflower rice creates a unique, slightly crispy texture that’s a pleasant change from the usual softness of steamed cauliflower rice. It adds a nice bite that enhances the overall eating experience.
  • Versatile Dish: This recipe can be easily customized with your favorite seasonings, herbs, or additional ingredients like garlic, onions, or peppers, making it a versatile side dish that pairs well with various main courses.
  • Nutrient-Rich: Cauliflower is packed with vitamins, vitamin c, minerals, and fiber, making this dish not just tasty but also very nutritious.
  • Minimal Oil Needed: Air frying requires much less oil than traditional frying methods, making this a healthier way to achieve a deliciously crispy texture
  • Convenient and Practical: If you’re looking for a way to incorporate more vegetables into your diet in a tasty and convenient way, this recipe is a great solution.
  • Family-Friendly: Even picky eaters may enjoy this flavorful and crispy take on cauliflower, making it a hit for the whole family.

Air Fryer Cauliflower Rice is a quick, healthy, versatile, and delicious dish that fits well into various dietary preferences and lifestyles. It’s a recipe that proves eating healthy doesn’t mean sacrificing flavor or convenience.

Ingredients Needed For Air Fryer Cauliflower Rice

Ingredients Needed For Air Fryer Cauliflower Rice

Embark on a culinary journey of simplicity and health with the key ingredients for Air Fryer Cauliflower Rice. This recipe combines the humble cauliflower and a blend of savory seasonings to create a dish that’s easy to prepare but delightfully delicious and nutritious.

Ingredients Needed For Air Fryer Cauliflower Rice

Remember the step-by-step directions and detailed ingredient list are below, in the printable recipe card at the bottom of the post, as well as the nutritional information.

  • Fresh Cauliflower: The dish’s star, a head of cauliflower, is transformed into a rice-like texture, offering a low-carb, nutrient-rich alternative to traditional grains.
  • Olive Oil: A light drizzle of olive oil helps achieve a crispy texture in the air fryer while adding a subtle, fruity richness to the cauliflower rice.
  • Kosher Salt: Essential for flavor enhancement, salt brings out the natural taste of the cauliflower, making it more palatable and delicious.
  • Black Pepper: Adds a slight kick and depth of flavor, complementing the mild taste of the cauliflower with its earthy spiciness.
  • Garlic Powder: Garlic powder contributes a pungent, savory note, infusing the cauliflower rice with a warm, aromatic flavor that elevates the dish. You can also use fresh garlic, minced.
  • Onion Powder: Onion powder offers a sweet yet sharp taste, adding complexity and a hint of umami to the overall profile of the dish.
  • Optional Add-Ins (e.g., chopped herbs, lemon zest, Parmesan cheese): These additional ingredients can tailor the recipe to your taste preferences, adding freshness with herbs, zesty brightness with lemon, or a cheesy depth with Parmesan.

Each ingredient in this recipe is crucial in transforming simple cauliflower into a flavorful, versatile, and healthy dish that is perfect as a side or a base for various toppings and mix-ins.

How To Make Air-Fried Cauliflower Rice

Making cauliflower rice in an air fryer is a quick and healthy way to enjoy a delicious, low-carb alternative to traditional rice. Here’s how to do it:

air fryer cauliflower rice (3)

Prepare the Cauliflower (if not using pre-riced): Remove the leaves and stem from the cauliflower and chop it into florets. Place the florets in a food processor and pulse until the cauliflower resembles rice. Avoid over-processing to prevent it from becoming mushy.

air fryer cauliflower rice (3)

Season the Cauliflower Rice: Transfer the riced cauliflower to a large bowl. Drizzle with olive oil and season with salt, pepper, and other desired seasonings like garlic or onion powder. Mix well to coat the cauliflower evenly.

Preheat the Air Fryer: Preheat your air fryer to 375 degrees F (190°C) for 3-5 minutes.

air fryer cauliflower rice (3)

Cook the Cauliflower Rice: Spread the seasoned cauliflower rice in an even layer in the air fryer basket. Avoid overcrowding for better crisping. Set cook time for 12-15 minutes, shaking or stirring halfway through, until the cauliflower is golden brown and crispy to your liking.

Serve: Once cooked, carefully remove the cauliflower rice from the air fryer. Serve as a side dish, or use it as a base for other recipes like stir-fries and burrito bowls, or as a substitute in any dish that calls for white rice.

Air Fryer Cauliflower Rice

Recipe Variations

Cauliflower rice is wonderfully versatile, allowing creative variations to suit any palate. Here are some delicious recipe variations to try with your cauliflower rice:

  • Lime and Cilantro Cauliflower Rice: After cooking, stir in fresh lime juice and chopped cilantro. This version pairs beautifully with Mexican and Thai dishes.
  • Parmesan Cauliflower Rice: Stir some grated Parmesan cheese and a sprinkle of black pepper after cooking for a cheesy, indulgent twist.
  • Mediterranean Cauliflower Rice: Mix in diced olives, sun-dried tomatoes, feta cheese, and a dash of oregano. This works great as a side for Greek or Italian meals.
  • Curried Cauliflower Rice: Add curry powder before cooking and finish with a sprinkle of fresh coriander for an Indian-inspired side dish.
  • Garlic and Herb Cauliflower Rice: Sauté some minced garlic in olive oil and mix it into the rice along with fresh herbs like parsley, thyme, or basil.
  • Asian-Style Cauliflower Rice: Add a splash of soy sauce, sesame oil, and green onions. A bit of grated ginger or a few drops of Sriracha sauce (or red pepper flakes) will do the trick for an extra kick.
  • Cauliflower Fried Rice: After air frying, toss the cauliflower rice in a pan with frozen peas, carrots, scrambled eggs, and soy sauce for a low-carb take on traditional fried rice.
  • Roasted Vegetable Cauliflower Rice: Mix roasted vegetables like bell peppers, zucchini, and red onions for added flavor and nutrition.
  • Cheesy Broccoli Cauliflower Rice: Add steamed broccoli florets and your choice of cheese, such as cheddar or gouda, for a comforting, kid-friendly side.
  • Pesto Cauliflower Rice: Stir in pesto after cooking for a flavorful, aromatic side dish. Add a fried egg on top for different proteins.

Each of these variations adds a unique twist to the basic cauliflower rice, making it an adaptable side that can complement a wide range of main dishes. Feel free to get creative and experiment with different flavor combinations to find your favorites!

Air Fryer Cauliflower Rice

Pro Tips

Creating the perfect batch of air fryer cauliflower rice is both an art and a science. Here are some pro tips to ensure your dish turns out delicious every time:

  • Avoid Overcrowding: Spread the cauliflower rice in a single, even single layer in the air fryer basket. Overcrowding can lead to steaming rather than crisping, resulting in a mushy texture.
  • Shake or Stir Midway: Halfway through the cooking process, give the cauliflower rice a good shake or stir. This ensures even cooking and helps achieve that desirable crispy texture.
  • Adjust Seasoning: Season the cauliflower rice after cooking. Cooking can intensify flavors, so it’s better to taste and adjust seasonings like salt and pepper afterward.
  • Right Size Florets: When ricing the cauliflower, aim for uniform, small pieces about the size of rice grains. This promotes even cooking and prevents larger pieces from remaining undercooked.
  • Monitor Cooking Time: Cooking times can vary depending on your air fryer model and the quantity of cauliflower rice. Start checking for doneness a few minutes before the suggested cooking time.
  • Minimal Oil for Crisping: Use just enough oil to coat the cauliflower rice lightly. Too much oil can make it soggy, while too little won’t achieve the desired crispness.
  • Preheat Your Air Fryer: Don’t skip this step if your air fryer requires preheating. A preheated air fryer ensures the cauliflower starts crisping up immediately.
  • Try Different Flavors: Experiment with various seasonings and herbs. Cauliflower rice is like a blank canvas and takes on flavors very well.
  • Use Fresh or Frozen: You can use fresh or frozen cauliflower rice. If using frozen, there’s no need to thaw it first; cook slightly longer.
  • Serving Suggestions: Think of air fryer cauliflower rice as a base for various dishes. It can be served as a side, added to salads or bowls, or used instead of rice in stuffed peppers or burritos.

Following these tips, you can make a flavorful, crispy, healthy side dish that adds a wonderful touch to various meals.

 air fryer cauliflower rice


How to store leftover cauliflower rice? Let the rice cool to room temtarue, and then transfer to an airtight container. The cooked rice will last for 2-3 days in the refrigerator. Reheat the rice in the microwave or in a large nonstick skillet. Reheat over medium heat for 3-5 minutes or until warmed through.

Can I freeze the air fryer cauliflower rice? Yes! Air fryer cauliflower rice is an excellent dish to make in large batches and freeze for later consumption. Allow it to cool, transfer it to an airtight container or freezer bag, and store it in the freezer until you’re ready to use it.

What are the nutritional benefits of air fryer cauliflower rice? Air fryer cauliflower rice is richer in vitamins and antioxidants than traditional rice. It’s low in calories and carbohydrates, making it suitable for those on a low-carb diet or simply trying to reduce their caloric intake. It is also a great source of fiber, which helps to maintain a healthy weight and promote a healthy digestive system.

What are some recipes for air fryer cauliflower rice? There are many different ways to prepare air fryer cauliflower rice. One of the simplest recipes is tossing cauliflower rice with olive oil, salt, and pepper. Alternatively, you could add other ingredients, such as garlic powder, onion powder, and red pepper flakes, to spice things up a bit. Some recipes even call for stir-frying the cauliflower rice with other vegetables and protein to create a full meal.

More Air Fryer Recipes

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Air Fryer Cauliflower Rice

Air Fryer Cauliflower Rice

5 from 5 votes
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 Servings


Air Fryer Cauliflower Rice —If you have never heard of cauliflower rice, you are not alone. With the popularity of both the KETO and Low-Carb Friendly Diets, cauliflower rice was invented. Today, I am going to share with you How to Make Cauliflower Rice in minutes.


  • 1 medium head of cauliflower, or pre-riced cauliflower (about 4 cups)
  • 1-2 tablespoons olive oil
  • 1 teaspoon Salt, to taste
  • 1/2 teaspoon Black pepper, to taste
  • 1/4 teaspoon Optional: garlic powder, onion powder, or other preferred seasonings


  • Remove the leaves and stem from the cauliflower and chop it into florets.
  • Place the florets in a food processor and pulse until the cauliflower resembles rice. Avoid over-processing to prevent it from becoming mushy.
  • Transfer the riced cauliflower to a mixing bowl.
  • Drizzle with olive oil and season with salt, pepper, and any other desired seasonings like garlic or onion powder. Mix well to evenly coat the cauliflower.
  • Preheat your air fryer to 375°F (190°C).
  • Spread the seasoned cauliflower rice in an even layer in the air fryer basket. Avoid overcrowding for better crisping.
  • Air fry for about 12-15 minutes, shaking or stirring halfway through, until the cauliflower is golden and crispy to your liking.
  • Once cooked, carefully remove the cauliflower rice from the air fryer.
  • Serve as a side dish, or use it as a base for other recipes like stir-fries, burrito bowls, or as a substitute in any dish that calls for rice.


  • Air Fryer
  • Cooking Spray
  • Parchment Paper, optional



  • Don’t Overcrowd: Cook in batches if necessary to ensure the cauliflower rice cooks evenly.
  • Adjust Seasonings: Feel free to customize the seasonings according to your preference.
  • Check for Doneness: Depending on your air fryer model, cooking times may vary, so start checking around the 10-minute mark.


Serving: 1ServingCalories: 68kcalCarbohydrates: 7gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gSodium: 625mgPotassium: 436mgFiber: 3gSugar: 3gVitamin A: 1IUVitamin C: 69mgCalcium: 33mgIron: 1mg

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