How To Cook Amazing Cauliflower Rice In Air Fryer [Printable Recipe]


Last Updated: January 16th, 2023

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Today we’re going to talk about how to cook cauliflower rice in air fryer. While this may sound unconventional at first, it’s actually a great way to make sure you don’t overcook your ingredients like you would if you were roasting them in the oven or boiling them on the stovetop. If you love cauliflower rice (or would like to start enjoying cauliflower rice), this tutorial will have something for you!

Cauliflower is a delicious vegetable that can be used in countless ways. While they are very good as a side dish, they are also great for a light lunch or dinner. In my opinion the best and easiest way to prepare cauliflower rice is with an air fryer!

Cauliflower rice In an Air Fryer-min

Why I love cauliflower rice and you will to

In the world of healthy swaps, it’s hard to think of a better alternative than cauliflower rice. With only 25 calories in a cup, it’s much lower in calories than white rice (which has 205 per cup). It’s also high in vitamin C, which helps maintain healthy skin and immune function—something we all need when we’re eating on the go. And because it contains as much fibre as an apple, you won’t be hungry again two hours later. Also according to a research only 7% of Americans are eating enough fiber on a daily basis.

Cauliflower rice is also gluten-free, keto-friendly, and paleo-friendly. Its lack of carbs make it an ideal substitution for breadcrumbs or flour if you’re preparing a hearty dish like meatloaf or shepherd’s pie. It can even work in dessert recipes like chocolate cake (although I’d personally rather eat cookies!).

As someone who follows a vegan diet and loves exploring new foods and flavors, this vegetable is one of my favorite kitchen staples.

So let’s get down to business.


To make this air fried cauliflower rice, you’ll need the following ingredient:

  • 1 head of Cauliflower cut into florets
  • 2 tbsp. Olive oil
  • 1/2 tsp. Salt
  • 1/2 tsp. Pepper
  • 1/4 tsp. Garlic powder
  • 1/4 tsp. Onion powder
  • Optional: Parsley

Pro tip: Add some curry or massala to it to spice up your day!


Cut the cauliflower into florets

Take your cauliflower and cut it into florets. Many people use the knife for this but I like to use a scissor (much easier and safer). Throw away the main chunk and just keep the florets. That’s what we’ll use. Before we move on make sure you have washed the florets thoroughly.

Put the cauliflower into the food processor

Put your cauliflower in a food processor, pulse until it becomes rice-like (about 20 seconds), and then scrape all the cauliflower out of the machine.

Mix the spices then the cauliflower rice in a bowl

Take out a big bowl and add your spices and olive oil to it. Then take the cauliflower out of your food processor and in to your bowl. Mix the cauliflower and the spices well.

Place the mixed cauliflower rice in the air fryer

First you should place the cauliflower rice in an aluminium foil (read this article before you use foil) or parchment paper. Most people like to preheat their air fryer but I think in this case it doesn’t make such a difference. Preheat or don’t preheat? Doesn’t make much of a difference in this case but I would say. On the one hand the cauliflower is cooked very fast and on the other hand you can’t put the parchment paper in while preheating because it can damage the air fryer. Putting parchment paper in to a preheated air fryer is risky business (i. e. you can fry yourself not just the cauliflower rice).

So now that we got that cleared just go ahead and put the cauliflower rice in the air fryer. Set the temperature to 350°F (which is around 175°C) and cook it for 10-12 minutes.

It is that simple. I hope you’ll enjoy your healthy, vegan and most of all delicious cauliflower rice.

What to eat cauliflower rice with?

I think cauliflower rice can be eaten as a main dish if you add some protein (like chickpeas) and some extra spices (e.g. curry, massala). Since cauliflower are quite light therefore I like to eat something high in protein like a Karaage or maybe something with a little sauce like a beef stew. Also if I’m in the mood for something more spicy I’d made a nice little Chile Relleno with my cauliflower rice.

Equipment You’ll Need:

All you need is a bowl and an air fryer. If you are looking for an air fryer be sure to check out our ultimate guide on how to choose an air fryer.

Printable Recipe

Cauliflower Rice in an Air Fryer

Step by step buide to making cauliflower rice in an air fryer. It's tasty, healthy, delicious, and vegan!
Prep Time7 mins
Cook Time10 mins
Total Time17 mins
Course: Side Dish
Servings: 2 People
Cost: $5


  • 1 Air Fryer
  • 1 Food processor
  • 1 Bowl


  • 1 head Cauliflower cut into florets
  • 2 tbsp. Olive oil
  • 1/2 tsp. Himalayan pink salt
  • 1/2 tsp. Fresh grounded pepper
  • 1/4 tsp. Garlic Powder
  • 1/4 tsp. Onion Powder
  • 1/2 tsp. Optional: Curry or Massala


  • Cut the cauliflower into florets
  • Put the cauliflower into the food processor
  • Mix the spices then the cauliflower rice in a bowl
  • Place the mixed cauliflower rice in aluminium foil
  • Put it in an Air Fryer
  • Cook for 10 minutes at 350°F

If you are searching for something that goes well with this dish try our chile relleno recipe for example.

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Teodora R.

By education I’m a biology and ecology professor but my real passion is cooking and writing, and especially writing about cooking! I love to challenge myself by trying new recipes all the time. I am vegan and I love to share vegan air fryer recipes with the world.