Frozen Cauliflower Rice Cups

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I have invented the coolest thing ever. Frozen cauliflower rice cups!

Okay…I'm sure I wasn't the first person to ever do this, but I did think of it independently. That's right. This is the culmination of sheer laziness and supreme innovation. A divine marriage between my obsession with muffin tins and my refusal to cook from scratch on a nightly basis.

Bulk cooking and kitchen shortcuts for the win.

Frozen Cauliflower Rice Cups (Overnight)

How to make Cauliflower Rice Cups-1
Yield: 12

Frozen Cauliflower Rice Cups

Frozen Cauliflower Rice Cups

Individually portioned packets of cauliflower rice, frozen and ready to eat. Just microwave for about a minute or throw in the skillet to add into stir fry.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • One head cauliflower
  • 1 Tbsp olive oil or avocado oil


  1. Wash cauliflower and remove leaves.
  2. Dice and then "rice" the cauliflower by pulsing in a food processor into rice-sized granules.
  3. Cook on the stovetop over medium heat in 1 Tbsp olive oil for 8 minutes, stirring frequently, until soft. Let cool.
  4. Oil muffin tin with olive oil or avocado oil. Fill each cup with cauliflower rice, packing down gently.
  5. Freeze overnight, then pop the cups out and freeze in bags until ready to use.
  6. Individual cups can be thawed slowly before added to stir fry, or microwaved for about a minute on high.

Nutrition Information:



Serving Size:

1 cup

Amount Per Serving: Calories: 31Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 7mgCarbohydrates: 2gFiber: 1gSugar: 1gProtein: 1g
How to make Cauliflower Rice Cups-1

My food processor and I have a deep respect for one another. You can see I'm preparing individual beef servings to go along with my frozen cauliflower. This here is destined to become Mexican cauliflower rice and ground beef taco bowls.

How to make Cauliflower Rice Cups-1

Everyone has their own favorite way of making cauliflower rice. I add a little salt and garlic before making my frozen cauliflower cups, and then add additional seasonings to match whatever I'm serving it with after thawing it out.

How to make Cauliflower Rice Cups-1

Sometimes it requires a bit of coaxing to get the cauliflower rice out of the cups. I've actually found that silicone muffin cups are ideal for this since they're flexible and the frozen cauliflower rice cups pop right out.

Frozen cauliflower rice cups are good for several months…although they never seem to last that long around here.

And yes, this also works for frozen cauliflower “mashed potatoes.” Simply boil cauliflower and mash as you would a potato, prepare and then freeze in cups.

Don't forget to pin this frozen cauliflower tip for later!


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