I love finding new ways to make vegetables exciting, and cauliflower rice has quickly become one of my go-to kitchen staples. The light, fluffy texture combined with its versatility makes it the perfect side dish for almost any meal. Using the air fryer takes it up a notch—delivering a slightly crispy, roasted flavor that’s both satisfying and healthier than traditional frying.
Cooking with cauliflower rice in the air fryer has completely changed the way I approach meal prep. In just a few minutes, you can have a flavorful, low-carb alternative to regular rice that’s packed with nutrients. It’s quick, easy, and has the kind of texture that keeps you coming back for seconds, whether you’re making a simple weeknight dinner or meal prepping for the week ahead.
What You Need To Make This Recipe
Cauliflower: The star of this dish is fresh cauliflower, which when grated or pulsed in a food processor becomes a perfect rice-like texture. Cauliflower is naturally low in carbs, high in fiber, and has a mild flavor that absorbs seasonings beautifully.
Olive Oil: Olive oil adds richness and helps the cauliflower rice crisp up in the air fryer. Using a high-quality extra virgin olive oil enhances the flavor and gives the rice a subtle, nutty aroma.
Garlic Powder: Garlic powder is a simple way to infuse your cauliflower rice with a savory depth. It blends seamlessly without overpowering the natural taste of the cauliflower.
Salt and Pepper: These basic seasonings are essential to enhance the flavors of the dish. Salt brings out the natural sweetness of the cauliflower, while pepper adds a hint of warmth and balance.
Optional Herbs and Spices: Depending on your taste, you can add paprika, turmeric, or fresh herbs like parsley or cilantro to elevate the dish. These not only add flavor but also make the rice more visually appealing.
Ingredients List
- 1 medium head of cauliflower, grated or riced
- 1–2 tablespoons olive oil
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Optional: ½ teaspoon paprika or turmeric, fresh herbs for garnish
How to Make Air Fryer Cauliflower Rice
Step 1: Prepare the Cauliflower
Start by washing and drying the cauliflower thoroughly. Remove the leaves and core, then cut it into florets. Use a food processor to pulse the cauliflower into rice-sized pieces, or grate it manually for a more rustic texture.
Step 2: Season the Cauliflower
Transfer the riced cauliflower to a mixing bowl. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper. Toss everything together until the cauliflower is evenly coated with the oil and seasonings.
Step 3: Preheat the Air Fryer
Set your air fryer to 375°F (190°C) and let it preheat for about 3 minutes. Preheating ensures that the cauliflower rice cooks evenly and develops a slight crispiness.
Step 4: Cook the Cauliflower Rice
Place the seasoned cauliflower rice into the air fryer basket. Cook for 10–12 minutes, shaking the basket halfway through to ensure even cooking. The rice should be tender but still slightly firm, with a light roasted color.
Step 5: Serve and Garnish
Remove the cauliflower rice from the air fryer and transfer it to a serving dish. Add any optional fresh herbs, a squeeze of lemon juice, or additional seasoning to taste. Serve immediately as a side or base for your favorite dishes.
Tips for Making this Recipe
- Make sure the cauliflower is dry before seasoning; excess moisture can make the rice soggy.
- Don’t overcrowd the air fryer basket; cook in batches if needed to ensure even crisping.
- Experiment with different spices and herbs to match the flavors of your main dishes.
- Use a high-quality olive oil for the best flavor and browning.
- Leftover cauliflower rice can be stored in the fridge for up to 3 days and reheated in the air fryer for a few minutes to restore crispiness.
FAQs
Can I use frozen cauliflower for this recipe?
Yes, but make sure to thaw and drain it thoroughly to avoid sogginess.
How long does cauliflower rice last in the fridge?
Store it in an airtight container for up to 3 days. Reheat in the air fryer for best results.
Can I add other vegetables?
Absolutely! Diced bell peppers, carrots, or peas can be tossed in for extra color and nutrition.
Is air fryer cauliflower rice healthy?
Yes, it’s a low-carb, nutrient-dense alternative to regular rice, packed with vitamins, fiber, and antioxidants.
Can I freeze cauliflower rice?
Yes, raw or cooked cauliflower rice can be frozen. For best texture, lightly cook it in the air fryer after thawing.