Learn how to make cauliflower rice from Costco! You can get shelf-stable plain Costco cauliflower rice and also frozen Costco cauliflower rice stir fry. Get instructions on how to prepare riced cauliflower in the air fryer, microwave, and stove in this Costco riced cauliflower review. You’ll love this easy side dish idea that’s vegan, keto, low carb, and gluten free.
Did you know that you can get cauliflower rice at Costco? Cooking frozen cauliflower rice is easy, it’s preparing riced cauliflower that is hard. (I really don’t like cleaning up the food processor after I make cauliflower rice from scratch!)
Luckily, with Costco riced cauliflower, they’ve done the work for you so clean up is minimal. You have a choice between frozen Costco cauliflower fried rice, and plain packets of microwave riced cauliflower.
I prefer the taste of the Costco frozen Cauliflower rice stir fry. However, the plain riced cauliflower works in a wider variety of dishes.
You can make steamed cauliflower rice in a number of ways. I’m going to tell you my favorite methods to cook cauliflower rice.
Choose whichever way of cooking helps you get the whole meal done at the same time. For example, if your entrée is cooking in the oven, make organic riced cauliflower stir fry in the microwave.
The best cauliflower rice Costco recipe is the one that fits your time constraints, appliances available, and personal preferences. By the end of this article, you’ll have all the tips and tools you need for cooking cauliflower rice.
- 🔪 How to Cook Costco Cauliflower Rice
- ❓ How to Microwave Cauliflower Rice from Costco
- 🍚 Costco Cauliflower Rice Stir Fry Instructions
- ⏲ How to Cook Costco Cauliflower Rice on the Stove
- 🤔 How to Microwave Costco Cauliflower Rice Stir Fry
- 🔥 Costco Cauliflower Rice in Air Fryer
- 📋 Costco Cauliflower Rice Calories
- ⭐ Costco Cauliflower Rice Nutrition
- 🥘 Costco Cauliflower Rice Ingredients
- 🌡️ How long does cauliflower rice last?
- 👪 How to Season Cauliflower Rice
- 🍗 What to Serve with Cauliflower Rice
- 💭 Expert Tips from a Dietitian
- 👩🏻🍳 Recipes Using Cauliflower Rice
- The Disclaimer…
- 📖 Recipe
- 💬 Comments
🔪 How to Cook Costco Cauliflower Rice
How to make Costco cauliflower rice? Let me count the ways...
❓ How to Microwave Cauliflower Rice from Costco
Let’s start with how to cook cauliflower rice in microwave! These directions are for Nature's Intent shelf-stable cauliflower rice packets. You get six microwavable pouches from Costco in the box.
To make cauliflower rice in the microwave, partially tear open the pouch and microwave on high for 60-75 seconds. The pouch should be standing upright in the microwave as it cooks.
You can also dump this product in a skillet, and warm it on the stovetop with a little water. However, the microwaving method is so easy, I’d just stick with that and avoid having to wash a pan.
🍚 Costco Cauliflower Rice Stir Fry Instructions
Costco also sells the Tattooed Chef Organic Riced Cauliflower Stir-Fry. This product has already been seasoned, making side dish meal planning easy. All you have to do is heat and eat.
If you want to learn how to cook cauliflower rice stir fry, there are a number of options.
One method is to cook Costco cauliflower rice stir fry in the oven. To do this, preheat the oven to 350 degrees Fahrenheit (177C). Spray a metal baking pan with cooking spray.
The package of frozen cauliflower rice stir fry has four smaller bags in it. Empty one of the bags into the pan. Place the rest back in the freezer for future meals.
Bake cauliflower stir fry for 15 minutes on a rack ⅓ down from the top of the oven. Then give it a stir and place it back in the oven to cook for another 5 minutes. So easy!
⏲ How to Cook Costco Cauliflower Rice on the Stove
Wondering how to cook frozen cauliflower rice on the stove? This is probably the most popular method of cooking cauliflower rice stir fry. The directions are right on the package, but I tweak them by cutting back on the oil.
Heat 1 tablespoon of olive in in a cast iron skillet or a wok over medium heat. Empty one of the smaller bags of frozen cauli rice stir fry into the pan. Cook for 6-7 minutes, stirring frequently, until done.
🤔 How to Microwave Costco Cauliflower Rice Stir Fry
To make Costco cauliflower rice stir fry in the microwave, dump the contents of one of the small bags in a microwave-safe bowl. Cover the bowl with a paper towel.
Microwave for 2 minutes on high. Then stir the contents of the bowl and microwave on high for 2 minutes more. Keep in mind that all microwaves are different, and you may need to tweak the microwave times for the best results.️️
🔥 Costco Cauliflower Rice in Air Fryer
Last but not least, you can also make Costco frozen stir fry in an air fryer. I used a 4-Quart Okaysou Air Fryer for this recipe.
The Ninja Foodi, Philips, Instant Pot Vortex, Cosori, Nuwave, Kalorik, Breville, or whatever brand you have should cook cauliflower rice. Keep in mind that cooking times may vary depending on the air fryer you use. Check the food early the first time you try any new air fryer recipe!
Line the air fryer basket with foil and spray the foil with cooking spray. Dump the bag of frozen cauliflower rice stir fry in the foil-lined basket. (FYI- each small bag contains about 3.25 cups of frozen riced cauliflower stir fry.)
Air fry frozen cauliflower rice stir fry at 400F (200C) for 10 minutes. Then flip and stir the food and air fry and additional 3-4 minutes until heated to your liking.
📋 Costco Cauliflower Rice Calories
Plain Costco cauliflower rice provides 25 calories per serving, or 60 calories per pouch. There are about 15 servings in the box.
Costco cauliflower rice stir fry provides 60 calories per cup, and there are about 13 servings per container.
⭐ Costco Cauliflower Rice Nutrition
Here is the nutrition info for Costco cauliflower rice (⅔ cup serving):
- Calories: 25
- Total fat: 0g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Total carbohydrate: 4g
- Fiber: 2g
- Net carbs: 2g
- Total sugar: 1g
- Protein: 2g
- Potassium: 130mg
- Iron: 2% DV
- Calcium: 2% DV
And here is the nutrition info for Costco cauliflower rice stir fry (one cup serving):
- Calories: 60
- Total fat: 3g
- Saturated fat: 0g
- Cholesterol: 0mg
- Sodium: 290mg
- Total carbohydrate: 8g
- Fiber: 2g
- Net carbs: 6g
- Total sugar: 3g
- Protein: 3g
- Potassium: 180mg
- Iron: 4% DV
- Calcium: 0% DV
You can fit both cauliflower rice and cauliflower rice stir fry into a low carb diet. Keto dieters may prefer the plain cauliflower rice, as it contains no corn or peas (two starchy veggies).
🥘 Costco Cauliflower Rice Ingredients
What is in Costco cauliflower rice? The only ingredients in plain cauliflower rice from Costco are cauliflower and lactic acid.
Costco cauliflower rice stir fry has a longer ingredients list (most ingredients are organic):
- Green peas
- Stir fry sauce (water, tamari, sesame oil, sugar, ginger powder, white vinegar, salt, garlic powder, white pepper)
- Red peppers
The plain cauliflower rice is a better fit for “clean eating” plans. I liked that both of these products use relatively simple ingredients, similar to what you’d make at home.
🌡️ How long does cauliflower rice last?
Cooked Costco cauliflower rice and cauliflower rice stir fry last up to 3-4 days in the fridge. Keep them in a covered food-safe container. You can also freeze cooked cauliflower rice in freezer storage bags that have the air pressed out.
👪 How to Season Cauliflower Rice
Think of plain cauliflower rice as a blank canvas for all of your favorite seasonings. Here are some ways to add flavor to cauliflower rice:
- Simple salt and pepper
- Italian seasoning
- Balsamic vinegar dressing
- Lemon pepper
- Cajun seasoning
- Everything bagel seasoning
- Lemon juice
- Hot sauce
- Teriyaki sauce
- Parmesan cheese
🍗 What to Serve with Cauliflower Rice
I would make sure to add some protein to meals that contain cauliflower rice. Here are some foods that go with cauliflower rice:
💭 Expert Tips from a Dietitian
This is a level 1 recipe (may help support fat loss). Most people in the United States are eating too many refined grains and not enough vegetables (according to Dietary Guidelines). Riced cauliflower is great because it helps you to cut back on white rice while helping you eat more veggies.
Not only that, but cauliflower rice is much lower in calories and carbs than both white and brown rice. Plain cauliflower rice provides about 25 calories and only 2 grams net carbs per ⅔ cup. Plain steamed brown rice provides 166 calories and 32 grams net carbs per ⅔ cup (per Cronometer).
You save over 100 calories and about 30 grams of net carbs for every ⅔ cup of rice replaced with cauliflower rice. If you tend to eat a lot of rice, this difference can add up fast. This demonstrates why replacing some of the grains in your diet with non-starchy veggies can help with a weight loss goal.
Cauliflower rice is also a super low carb and keto substitute for regular rice. If you are using a low carb diet to help with blood sugar control in diabetes, cauliflower rice may be a good option for you.
But what if you don’t like the taste of cauliflower rice? We’ve had success here replacing about half the rice in recipes with cauliflower rice. After seasoning the dish, it can be hard to tell there’s cauli rice mixed in.
The Costco’s frozen cauliflower rice stir fry is quite tasty, but it’s also higher in calories, sodium, and carbs than plain riced cauliflower. Seasoning plain cauliflower rice yourself with herbs and spices is your best bet for a low sodium option.
At the time of writing, Costco cauliflower rice costs $9.99 and Costco riced cauliflower stir fry costs $9.49.
There are a number of cauliflower rice brands if you don’t have Costco in your area. Some grocery stores to check include Walmart, Target, Trader Joe’s, Aldi, Sam’s Club, Wegmans, and Whole Foods. Amazon also sells cauliflower rice.
Costco’s cauliflower rice and the Tattooed Chef Cauliflower rice stir fry are gluten free and vegan. The Costco cauliflower stir fry uses gluten free tamari sauce. Check the nutrition label before purchasing to ensure no changes to the recipe were made.
Plain cauliflower rice has a relatively neutral flavor that (like rice) absorbs flavors from the food around it. In short, Costco cauliflower rice is good if seasoned or sauced properly. It’s a rather bland food when served by itself. The lactic acid in Costco’s cauli rice is a bit tangy, but not in a good way IMO.
Cauliflower rice is low calorie, low carb, and provides more fiber and vitamin C than white rice. Regular rice is richer in B-complex vitamins. If you need low calorie food for weight loss, cauliflower rice may be a good option for you. That said, both cauliflower rice and regular rice have a place in my diet.
Nature’s Intent cauliflower rice from Costco is cauliflower rice in a bag that doesn’t need refrigeration. Once the bag has been opened, it should be stored in the fridge or freezer. Costco fried rice stir fry is a frozen cauliflower product that you should store in the freezer until cooking time.
👩🏻🍳 Recipes Using Cauliflower Rice
Are you looking for frozen cauliflower rice recipes? You can substitute cauliflower rice in many recipes where regular rice is used. Make yourself a Costco cauliflower rice bowl with one of these ideas:
- Smoked Salmon Sushi Bowl
- Vegan Burrito Bowl
- Air Fryer Stir Fry
- Air Fryer Orange Chicken
- Inside Out Egg Rolls
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
Costco Cauliflower Rice (Air Fryer, Microwave, or Stove)
- 1 package Costco Cauliflower Rice OR
- 1 package Costco Cauliflower Rice Stir Fry (frozen)
To Cook Costco Cauliflower Rice:
- To microwave: Partially tear open one pouch of cauliflower rice and microwave on high for 60-75 seconds. The pouch should be standing upright in the microwave as it cooks.
- Stove: Dump one pouch in a skillet, and warm it on the stovetop with a little water.
To Cook Costco Cauliflower Rice Stir Fry:
- To microwave: Dump the contents of one of the small bags in a microwave-safe bowl. Cover the bowl with a paper towel. Microwave for 2 minutes on high. Then stir the contents of the bowl and microwave on high for 2 minutes more.
- To air fry: Line the air fryer basket with foil and spray the foil with cooking spray. Dump the bag of frozen cauliflower rice stir fry in the foil-lined basket. (FYI- each small bag contains about 3¼ cups of frozen riced cauliflower stir fry.) Air fry frozen cauliflower rice stir fry at 400°F (200°C) for 10 minutes. Then flip and stir the food and air fry and additional 3-4 minutes until heated to your liking.
- Stove: Heat 1 tablespoon of olive in in a cast iron skillet or a wok over medium heat. Empty one of the smaller bags of frozen cauliflower rice stir fry into the pan. Cook for 6-7 minutes, stirring frequently, until done.
- Oven: Preheat the oven to 350°F (177°C). Spray a metal baking pan with cooking spray. The package of frozen cauliflower rice stir fry has four smaller bags in it. Empty one of the bags into the pan. Place the rest back in the freezer for future meals. Bake cauliflower stir fry for 15 minutes on a rack ⅓ down from the top of the oven. Then give it a stir and place it back in the oven to cook for another 5 minutes. So easy!