10+ Best Frozen Cauliflower Rice Recipes (2025)

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Use a bag from the freezer and these tips to easily make frozen cauliflower rice recipes that are healthy, low-carb, and delicious! From pizza crusts and cauliflower mash to cheesy grits and muffins, dishes that seemed like too much work are suddenly a breeze to make! Let that sink in.

We're sharing dinner, sides and snack recipes made with cauliflower along with tips and tricks to make them using a bag from the frozen food aisle of the grocery store OR one you made yourself! No food processor needed when it comes time to make them. No fuss. No mess.

They're all keto-friendly which is why you'll find them in our South Beach Diet Phase 1 Recipes! And, they're all a delicious way to eat more veggies.

Of course, these recipes can be made with fresh cauli-rice too. But, they're equally spectacular from a bag of FROZEN "rice" so buy a bag and try out that recipe on your to-do list.

If you've followed our guide on how to rice broccoli and freeze it, then you can use the tips and recipes below by substituting broccoli rice.

How to Defrost

The good news is you might not have to! When a recipe calls for fresh cauliflower rice and you're not making a dough, then simply replace the fresh rice with frozen.

If you're making a "dough" for crusts or breadsticks, then the rice needs to be soft and pliable. There are two options:

1. Place riced cauliflower in a microwave-safe bowl and cook on high in the microwave for 3-4 minutes or follow instructions on the bag to steam the rice in the bag.
2. Allow rice to defrost in the refrigerator and then squeeze out the wetness. How easy is this options?!

Either way, press out as much moisture as possible by spreading it out on a dishcloth and squeezing out excess water.

How to Make Pizza Crust

When making pizza crust from frozen (or fresh) cauliflower rice, it must be steamed and then pressed to remove excess liquid. When you're done, you'll end up with a mass that can be molded into the dough that will become the base for low-carb bread alternatives.

Here's our baseline recipe which can be made into a crust, breadsticks or appetizer-sized bites.

How to Roast It

Never did I ever think that roasting a frozen vegetable would result in a final dish that was as good as one made from fresh. But, it definitely does in this recipe for Roasted Cauliflower Rice with Garlic and Parmesan Cheese. The same thing is true for Roasted Broccoli Rice. You can even mix the two riced vegetables together!

Break-up large clumps with a spoon and then roast it in the oven just as you would for fresh cauli-rice. When starting from frozen, you may need to add a few extra minutes. But, that's all.

The technique in the recipe below can is easily adapted to other flavor profiles. Instead of topping it Parmesan cheese, try these variations:

• Add a squeeze of fresh lemon
• Top with lime juice and cilantro
• Toss with Mexican spices

You'll find a big list of items to customize this pilaf recipe below. Plus, note that you can buy a bag of frozen diced veggies in the form of mirepoix or trinity and cook them from frozen at the same time!

How to Make Cauliflower Mash

Use frozen cauli-rice or florets that have been steamed according to the package directions to make these recipes:

How to Cook it on the Stovetop

Stovetop recipes that call for cauliflower rice can usually be cooked directly from frozen. It only takes about 5 minutes to achieve the perfect texture.

If you're cooking the cauliflower rice along with heartier ingredients, like onion or meat, cook those items first. Then, add the cauliflower rice to the pan, cover with a lid and allow the steam to cook it for a few minutes (3-5 is generally enough time.)

Don't cook it too long or the texture will become mushy. 🙁

Add sausage to this dish to round out the meal!

If you're a fan of cheese, then definitely add it at the end!

Also check out Cauliflower Fried Rice from SkinnyTaste.

How to Make Muffins or Waffles

There's no bread at all in these easy cauliflower muffins/tots or waffles. It's just another fun way to use frozen cauliflower rice. You'll find all types of seasoned options at the grocery store and they can be adapted to make this type of recipe. Break up any frozen rice clumps and follow the recipe below as stated.

How to Substitute for Rice in Soup

Replace rice or pasta in soups with cauli-rice. Add while soup is simmering and allow it to cook until tender, about 5 minutes.

Another great idea: Low-Carb Stuffed Pepper Soup uses it instead of traditional rice in this delish recipe by Cupcakes and Kale Chips