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Learn how to microwave cauliflower rice in just 4 minutes. This method is so easy and makes perfect low-carb rice fast!

To microwave cauliflower rice is the quickest way to steam-cook raw cauliflower rice. There’s no need to pull out a special pan or steamer and with the tips in this post, you’ll cook it perfectly every time!

This method takes a fraction of the time of cooking cauliflower in the oven and only requires two kitchen utensils: a glass baking dish and plastic wrap. Let me show you how to make it!

large glass bowl of cauliflower rice in the microwave

Can You Microwave Cauliflower Rice?

You can microwave both homemade cauliflower rice and store-bought bagged cauli rice; in fact, this is a really quick and convenient way to cook cauliflower rice when you’re in a rush.

Steaming cauliflower rice in the microwave is both easy and safe. In this method, the cauliflower rice is microwaved in a baking dish covered with plastic wrap. The plastic traps the steam and cooks the cauli rice.

Using the microwave is a lot faster than roasting cauliflower rice; plus it’s a healthy and nutritious veggie and a low-carb swap to regular rice that’s easy to incorporate into family-friendly meals.

How to Microwave Cauliflower Rice that Isn’t Soggy

Soggy cauliflower rice is a common problem and one that I’m very familiar with from all my recipe testing. The reason? Too much liquid is added to the dish with the cauliflower rice. If it’s soggy after microwaving, lift a corner of the plastic wrap and drain out any excess liquid from the dish before serving.

How to Microwave Riced Cauliflower

Microwaving fresh cauliflower rice takes about 4 minutes. You can use cauliflower rice made at home or a bag from the fresh produce aisle.

Here’s what to do:

Place the cauliflower rice in a microwave-safe baking dish. Cover with plastic wrap or the dish’s lid, and microwave for 3 minutes.
Remove the dish from the microwave, carefully lift the lid or plastic wrap, and stir the rice with a fork.
Cover and microwave for an additional minute, then season to your liking.

It’s important to use a microwave-safe baking dish, such as glass or porcelain. You could also use a large mixing bowl made of the same material, whatever fits easiest in the microwave.

First time cooking cauliflower rice? Watch this video:

Can You Microwave Frozen Cauliflower Rice?

Frozen cauliflower rice is a convenient way to keep this veggie on hand! It will only take between 4 and 6 minutes to cook it from frozen in the microwave, and the bonus is that you don’t need to add water to the dish.

Can You Reheat Cooked Cauliflower Rice in the Microwave

Any leftover steamed cauliflower rice can be stored in the fridge for up to 3 days and reheated in the microwave, just like regular rice! Smaller portions will take around 2 minutes to heat through, while larger amounts (3-4 cups) will need 4 minutes.

cauliflower rice in two zip bags for storage

Family Favorite Recipes Using Cauliflower Rice

Below are several family favorite recipes to try with cauliflower rice, whether it’s replacing regular rice or the star of the dish.

Looking for more healthy recipes like these to incorporate into your family’s diet? Check out the recipes and guide in the Family Kickstart Program. It’s a full 4-week meal plan made with clean recipes tailor-made for busy families.

Quick Microwave Cauliflower Rice

Servings: 4

Prep Time: 1

Cook Time: 3

Learn how to microwave cauliflower rice in just 4 minutes. This method is so easy and makes perfect low-carb rice fast!

5 from 21 votes

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Ingredients

4 cups cauliflower rice

Instructions

Place the cauliflower rice in a microwave-safe baking dish. Cover with plastic wrap or the baking dish lid and microwave for 3 minutes.
Remove from the microwave, carefully lift the plastic or lid, and stir with a fork. Cover and microwave for an additional minute.
Stir the cooked cauliflower rice and season to taste.