Cauliflower rice is the go-to low-carb swap for rice, but it often turns to mush on the hob. The air fryer's dry heat keeps it fluffy and separate. Here's how.
Key takeaways
Q: How do you make cauliflower rice in an air fryer?
A: Rice the cauliflower, toss with a little oil, and air fry at 180°C (360°F) for 8–10 minutes, shaking, until tender and dry.
Q: How low-carb is it?
A: Around 4g of carbohydrate a portion, versus roughly 45g for cooked white rice.
The method
Pulse cauliflower florets in a processor to rice-sized pieces (or buy it ready-riced). Toss with a teaspoon of oil and air fry, shaking once or twice. The dry heat drives off moisture, so it stays light and fluffy rather than going soggy.
The recipe
Air Fryer Cauliflower Rice
Ingredients
- ½ cauliflower, riced
- 1 tsp oil
- Salt & pepper
- Optional: garlic, spices
Method
- Toss the riced cauliflower with oil and seasoning.
- Air fry at 180°C (360°F) for 8–10 minutes.
- Shake once or twice to keep it fluffy.
- Serve as a rice swap.
Tips
- Don't over-rice — pea-sized keeps it fluffy.
- Shake to dry for separate grains.
- Flavour it with garlic, turmeric or lime. Pairs with our low-carb mains.
Frequently asked questions
How do you make cauliflower rice in an air fryer?
Rice the cauliflower, toss with a little oil, and air fry at 180°C for 8–10 minutes, shaking, until tender and fluffy rather than mushy.
How many carbs are in cauliflower rice?
Around 4g a portion, compared with roughly 45g for the same amount of cooked white rice — a big low-carb saving.
Is this medical advice?
No. These are general lower-carb ideas. Carbohydrate needs are individual, so follow your GP or dietitian and guidance from the NHS and Diabetes UK.