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How To Season Microwave Cauliflower Rice

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Cauliflower rice has taken the culinary world by storm, thanks to its versatility and health benefits. It’s a fantastic low-carb alternative to regular rice and can be used in a variety of dishes. But how do you season and cook it in a microwave? In this comprehensive guide, we will show you how to prepare, season, and cook cauliflower rice using a microwave.


To season microwave cauliflower rice, place the cauliflower rice in a microwave-safe dish and add your choice of seasonings such as garlic, onions, salt, and pepper. Add flavorings like sesame oil or soy sauce if desired. If using frozen cauliflower rice, add a tablespoon of water. Cover the dish and microwave on high for 3-5 minutes. Stir, taste, and adjust seasonings as needed.

What You’ll Need

To season microwave cauliflower rice, you’ll need the following ingredients:

  • Cauliflower rice: Fresh or frozen, both work fine.
  • Seasonings: Garlic, onions, salt, and pepper are the basics. You can also use other herbs and spices as desired.
  • Other flavorings: Sesame oil, soy sauce, sriracha or chili oil, and Parmesan cheese can add extra flavor to your cauliflower rice.
  • Water: Only if you’re using frozen cauliflower rice.

Step-by-Step Instructions

  1. Place the cauliflower rice in a microwave-safe dish.
  2. Add your choice of seasonings and flavorings.
  3. If using frozen cauliflower rice, add a tablespoon of water.
  4. Cover the dish with a microwave-safe lid or plastic wrap.
  5. Microwave on high for 3-5 minutes. If cooking a large quantity, stir halfway through and continue cooking.
  6. Carefully remove from the microwave, lift the lid or plastic wrap, and stir with a fork.
  7. Taste and adjust seasonings as needed.

Health Benefits of Cauliflower Rice

Cauliflower rice is not just a low-carb alternative to regular rice, but it also offers numerous health benefits. It’s rich in fiber and nutrients such as vitamin C, and contains glucosinolates which may help prevent cancer. It’s also a good source of choline, crucial for heart, liver, brain, and nervous system health. Consuming cauliflower rice can aid in weight management, as it’s low in calories and high in fiber.

Recipe Variations

There are many ways to season cauliflower rice to suit your taste and the meal you’re serving. Here are some variations to try:

  • Coconut Cauliflower Rice: Made with coconut oil, salt, coconut sugar, and coconut milk.
  • Turmeric Golden Cauliflower Rice: Made with turmeric, ground ginger, onion powder, garlic powder, and salt.
  • Sesame Ginger Cauliflower Rice: Made with sesame oil, ground ginger, garlic, and green onions.
  • Garlic Herb Cauliflower Rice: Made with butter, fresh herbs, fresh lemon juice, and almonds.

Common Mistakes to Avoid

When seasoning microwave cauliflower rice, avoid overcooking or undercooking, cooking without water, simmering in water, and cooking large batches at once. These mistakes can lead to a mushy texture or a strong smell after a few days in the fridge.

Storing Leftover Cauliflower Rice

Store leftover seasoned cauliflower rice in an airtight container in the fridge. It can last for about 3 to 5 days. To extend its shelf life, you can freeze it for up to 3 months.


Seasoned microwave cauliflower rice is a versatile, nutritious, and low-calorie food option that offers numerous health benefits. With a variety of seasonings and cooking methods, you can create a range of delicious meals. So, why not give it a try and see the difference it can make to your diet?

Frequently Asked Questions

Can I use a food processor to make cauliflower rice?

Yes, you can. Simply chop a head of cauliflower into chunks, then pulse in a food processor until the pieces are about the size of rice.

Do I need to defrost frozen cauliflower rice before microwaving?

No, you do not need to defrost frozen cauliflower rice before microwaving. Just add a tablespoon of water before microwaving to ensure it cooks evenly.

Can I use other vegetables instead of cauliflower to make vegetable rice?

Absolutely! You can experiment with broccoli, sweet potatoes, or even carrots. Just follow the same steps for preparing and cooking as you would with cauliflower.

How do I know if my cooked cauliflower rice has gone bad?

Cooked cauliflower rice that has gone bad will have a strong, unpleasant odor and may develop mold. It’s best to consume it within 3 to 5 days of cooking.

Is cauliflower rice suitable for people following a vegan diet?

Yes, cauliflower rice is suitable for a vegan diet. However, be sure to skip the Parmesan cheese and use plant-based oils and seasonings.

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