This 15-minute No-Chop Instant Pot Cauliflower Rice recipe using frozen cauliflower florets is a hassle-free way to prepare a simple low carb side dish that’s clean-eating, versatile, and budget-friendly. Surprisingly satisfying and comparable in taste and texture to white rice, this easy cauliflower rice pairs well with a variety of mains, such as grilled meats, curries, or stir fries. It’s also Keto, Paleo, Whole30, grain-free, gluten-free, vegan, and FODMAP-aware (high in mannitol but low in other FODMAPs when using garlic-infused olive oil - see "Hey! Cauliflower isn't Low FODMAP!" section below for more info).
Jump to:
- Hey! Cauliflower isn't low FODMAP!
- Can't you buy riced cauliflower at the store?
- Why don't you just use fresh cauliflower?
- Other Low Carb Rice Alternatives
- Equipment
- Ingredients
- How to Make Instant Pot Cauliflower Rice: Step-by-Step Instructions (with Photos)
- Top tip
- Serving Options
- Storage
- Instant Pot Cauliflower Rice: FAQs
- Easy No-Chop Instant Pot Cauliflower Rice
- Related Recipes
Hey! Cauliflower isn't low FODMAP!
Yep, I know! Before the FODMAP police come after me (as they sometimes do), I'll state upfront that according to Monash University's Low FODMAP Diet App, cauliflower is high in the FODMAP mannitol and doesn't have a recommended low FODMAP serving size.
Therefore, I have classified this recipe as FODMAP-aware: high in the FODMAP mannitol but low in other FODMAP types when you use garlic-infused olive oil.
I never intended for this blog to be solely for low FODMAP recipes, even though that's been my primary focus for the last few years. Also, the low FODMAP diet isn't intended to be followed strictly forever, and as I am in the personalization phase of diet and discovered through reintroduction that I can tolerate the FODMAP mannitol, I am choosing to enjoy cauliflower and other foods that I can tolerate.
If these sentiments also ring true for you, consult your doctor or dietician on whether or not cauliflower is suitable for your dietary needs. For more information on the various phases of the low FODMAP diet - elimination, reintroduction, and personalization - view the Monash University blog article, "The 3 Steps of the Low FODMAP Diet."
While this blog will remain a place for FODMAP-conscious recipes, you will begin to see more recipes here in the future that contain a variety of FODMAP levels.
Can't you buy riced cauliflower at the store?
You absolutely can buy riced cauliflower at the store. BUT, the reasons I use frozen cauliflower florets instead of frozen riced cauliflower are as follows:
- Frozen cauliflower florets tend to be cheaper than pre-riced cauliflower. While only around $.70 cheaper per 100 grams (at least where I live), this adds up over time. And with grocery prices being what they are these days, every little bit of savings helps.
- Frozen cauliflower florets only contain cauliflower, while some varieties of pre-riced cauliflower can contain additives like sugar (SUGAR! in cauliflower!). As someone with blood sugar problems, seeing sugar on the ingredient label of something like cauliflower (that's supposed to be healthy for you!) just gets my anger sharks a-swimmin'.
- While using pre-riced cauliflower is definitely faster, this method using frozen cauliflower florets only takes about 15 minutes start to finish when using the Instant Pot with hardly any prep!
Why don't you just use fresh cauliflower?
Using fresh cauliflower to make cauliflower rice is even more budget-friendly, but it's a lot more work and mess to prepare. I feel using frozen cauliflower florets is a happy medium between the two, both budget and effort-wise. Frozen cauliflower florets can be more space efficient to store than a full head of cauliflower and stay good a lot longer than fresh cauliflower, offering additional convenience and practicality.
Other Low Carb Rice Alternatives
While cauliflower rice is my favorite low carb rice alternative due to its economy, accessibility, neutral favor, and rice-like texture, here are some other low carb rice options:
- Shirataki rice - made from konjac root, shirataki rice is has a unique, chewy texture which may or may not work for everyone. I find it's very neutrally flavored but doesn't absorb sauces as well as other low carb rice alternatives. It's packaged in brine and can be purchased at some mainstream grocery stores (typically the gluten-free aisle), health food stores, and on Amazon. It is also low FODMAP and Keto-friendly but not Paleo / Whole30 as it often contains oat fiber.
- Hearts of palm rice - made from the salad bar staple hearts of palm, hearts of palm rice is a bit more acidic than other low carb rice alternatives and has a veggie-like texture. The acidity can be lowered by soaking it in milk prior to cooking. Hearts of palm rice can be purchased at some health food stores and on Amazon. I haven't seen it locally (in Canada) at mainstream grocery stores, but it is available at some in the US. It's also low FODMAP, Keto, Paleo, and Whole30 compliant.
If you're interested in recipes that call for hearts of palm as a low carb alterative to things in general, try my Creamy Mashed Hearts of Palm Fauxtatoes, Hearts of Palm Fauxtato Salad, and Low Carb Lasagna Soup recipes.
Equipment
The equipment I use to make this easy no-chop cauliflower rice in the Instant Pot entails:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker.
- Vegetable steamer basket
- Measuring cups and spoons
- Large plate
- Oven mitts
- Paper towels
- Potato masher
- Large stirring spoon
- Hot pad
Ingredients
This cauliflower rice recipe is super basic and only calls for 2 ingredients plus salt and pepper:
- 1 (16 ounces or 500 grams) bag frozen cauliflower florets
- Garlic-infused olive oil (or your preferred cooking oil + garlic powder)
- Sea salt and ground black pepper
For cooking:
- 1 cup cold water (1 ½ cups if using an 8-quart Instant Pot)
For garnish (optional):
- Fresh chopped parsley, chives, or freshly-ground black pepper
See recipe card below for quantities. While super basic, this cauliflower rice serves as a blank canvas for other more complex flavors.
How to Make Instant Pot Cauliflower Rice: Step-by-Step Instructions (with Photos)
The steps I take to make this cauliflower rice in the Instant Pot include:
Prepare Instant Pot
Pour water into your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker and place a vegetable steamer basket inside.
Add Cauliflower Florets
Pouring slowly and evenly so the basket doesn’t tip over, pour frozen cauliflower florets from the bag onto the basket.
Pressure Cook
Close the Instant Pot lid and set the pressure release valve to “Sealing.” Select the "Manual" or "Pressure Cook" button and set the cooking time to 2 minutes on high pressure.
Quick Pressure Release
Once the cooking cycle has completed, manually quick release the pressure. Open the lid.
Mash into Rice
Carefully remove the vegetable steamer basket containing the florets to a plate. Using oven mitts as pot will be hot, discard water from the inner pot and dry completely with paper towels.
Place inner pot back into the Instant Pot and hit the "Sauté" button. Immediately add garlic-infused olive oil (or your preferred cooking oil) and swirl the pot to coat. Add florets back to the Instant Pot, and mash with a potato masher until the size of rice.
Stir in salt and pepper (and garlic powder if using instead of garlic-infused olive oil).
Taste
Hit “Cancel” on the Instant Pot. Remove inner pot from the Instant Pot to a hot pad. Taste cauliflower rice and adjust seasonings as needed.
Serve
Promptly spoon rice into a serving bowl. Garnish with fresh chopped parsley, chives, or freshly ground pepper if desired.
Top tip
Don't let the cauliflower rice sit too long in the Instant Pot after cooking and releasing the pressure and during the subsequent sauté. If left too long in the hot pot, could become mushy and lose its rice-like consistency.
Serving Options
Serve as a low carb rice alterative with your favorite main dishes. Some of my faves include:
- Instant Pot Lemon Chicken (this is when having extra Instant Pots comes in handy!)
- Greek Chicken Souvlaki
- Sausage and Fall Vegetables
- Italian-Marinated Grilled Chicken Thighs
- Creamy Bacon Mushroom Chicken Thighs
- Chimichurri Shrimp and Broccoli Skillet
- and many more!
Storage
Store leftover cauliflower rice in an airtight container in the refrigerator for 3-4 days or in the freezer for 2-3 months. When ready to eat again, reheat in the microwave, on the stovetop, or in the Instant Pot using the Sauté setting until cooked through.
Instant Pot Cauliflower Rice: FAQs
Yes, you certainly can use fresh cauliflower instead of frozen cauliflower. Simply chop the fresh cauliflower into florets and proceed with the recipe, setting the pressure cook time for 1 minute instead of 2 minutes.
Yes, you can easily customize the seasoning for cauliflower rice according to your taste and dietary preferences. Feel free to experiment with different herbs, spices, and flavorings such as paprika, cumin, parsley, or lemon zest. You can also add ingredients like chopped scallions, bell peppers, or diced tomatoes for added flavor and texture.
Yes, you can freeze cauliflower rice made in the Instant Pot. Once cooled, transfer it into airtight freezer-safe containers or zip-top bags, removing any excess air. It can be stored in the freezer for up to 2-3 months. Thaw it overnight in the refrigerator before reheating either in the microwave, in the Instant Pot using the sauté function, or on the stovetop until heated through.
Using a vegetable steamer basket isn't strictly necessary for cooking cauliflower rice in the Instant Pot, but it can help to prevent the rice from becoming soggy or overcooked. The basket keeps the cauliflower florets elevated above the water, allowing them to steam rather than boil, resulting in a better texture. If you don't have a steamer basket, you can still cook cauliflower rice directly in the Instant Pot, but you may need to adjust the cooking time slightly and be mindful of the water level to prevent it from becoming too mushy.
Can I use cauliflower rice in place of regular rice in other Instant Pot recipes?
It's hard to say without testing, but I would generally not recommend using cauliflower rice in place of regular rice in Instant Pot recipes as cauliflower rice does not absorb liquid the same way as regular rice and requires way less time to cook. You might end up with soggy mush.
Easy No-Chop Instant Pot Cauliflower Rice
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Make a quick, no-chop Instant Pot Cauliflower Rice in 15 minutes using frozen florets! It's a versatile, budget-friendly, and clean-eating low carb side dish, perfect with grilled meats, curries, or stir fries. It’s also Paleo, Whole30, gluten-free, grain-free, vegan, and FODMAP-aware (high in mannitol but low in other FODMAPs when using garlic-infused olive oil).
Ingredients
- 1 (16 ounce or 500 gram) bag frozen cauliflower florets
- 1 tablespoon garlic-infused olive oil (or 1 tablespoon preferred oil + ½ teaspoon garlic powder)
- ½ teaspoon sea salt
- ¼ teaspoon ground black pepper
For cooking:
- 1 cup cold water (1 ½ cups for an 8-quart Instant Pot)
For garnish (optional):
- Fresh chopped parsley, chives, freshly-ground black pepper
Instructions
- Prepare the Instant Pot: Pour water into your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker and place a vegetable steamer basket inside.
- Add cauliflower florets: Pouring slowly and evenly so the basket doesn’t tip over, pour frozen cauliflower florets from the bag onto the basket.
- Pressure cook: Close the Instant Pot lid and set the pressure release valve to “Sealing.” Select the "Manual" or "Pressure Cook" button and set the cooking time to 2 minutes on high pressure.
- Quick Release: Once the cooking cycle has completed, manually quick release the pressure. Open the lid.
- Mash into rice: Carefully remove the vegetable steamer basket containing the florets to a plate. Using oven mitts as pot will be hot, discard water from the inner pot and dry completely with paper towels. Place inner pot back into the Instant Pot and hit the "Sauté" button. Immediately add the garlic-infused olive oil (or your preferred cooking oil) and swirl the pot to coat. Add florets back to the Instant Pot, and mash with a potato masher until the size of rice. Stir in salt and pepper (and garlic powder, if using instead of garlic-infused olive oil).
- Taste: Hit “Cancel” on the Instant Pot. Remove inner pot from the Instant Pot to a hot pad. Taste cauliflower rice and adjust seasonings as needed.
- Serve: Spoon rice into a serving bowl. Garnish with fresh chopped parsley, chives, or freshly ground pepper if desired. Serve as a low-carb rice alternative with your favorite main dishes, like Grilled Greek Chicken Souvlaki, Sausage and Fall Vegetables, Italian-Marinated Grilled Chicken Thighs, Creamy Bacon Mushroom Chicken Thighs, and countless others.
- Store: Store leftover cauliflower rice in an airtight container in the refrigerator for 3-4 days or in the freezer for 2-3 months.
Notes
- Yield: Makes about 2 cups for four ½ cup servings.
- FODMAP-aware: This recipe is high in the FODMAP mannitol but low in other FODMAP types when using garlic-infused olive oil instead of garlic-powder. See "Hey! Cauliflower isn't low FODMAP!" section above for more information on the FODMAP content of cauliflower.
- Prep Time: 3 minutes
- Time to Pressurize & Depressurize: 10 minutes
- Cook Time: 2 minutes
- Category: Side Dish
- Method: Instant Pot
- Cuisine: American
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