Cauliflower Rice with Bone Broth is a 3 ingredient, pressure cooker blend of real rice and riced cauliflower that's ready in 20 minutes. One serving (servings (160g each)) has only 140 calories.
Most cauliflower rice recipes skip real rice entirely, which means less protein and a texture that falls apart once it's frozen. I wanted a side that stretched further at the plate without losing the protein and bite regular rice gives you, so I approached it the same way I built Broccoli Rice with Bone Broth: cook the grain in bone broth instead of water so every spoonful picks up extra collagen and protein.
The other challenge was getting the ratio right so the rice didn't turn mushy under the cauliflower's extra moisture. Using frozen, pre riced cauliflower instead of fresh solves that, no food processor step, and two cups of broth is exactly enough to cook the rice through without drowning it.
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Why I Started Batch Cooking Rice Like This
During my gestational diabetes pregnancy, I learned to bulk up rice with vegetables so I could eat a full plate without the carb spike. This blend does the same job with less rice per serving and more fiber. Now, between long work days and a toddler who doesn't wait for dinner, I make a full batch on Sunday and freeze it in portions so lunch is never a scramble.
Why This Recipe Works for Meal Prep
Make it once and you have a freezer stash for weeks.
- Freezes and reheats without turning mushy
- 6g protein per serving from the rice and bone broth combined
- Only 3 ingredients, no chopping or thawing required
- 7 servings from one 20 minute batch
Key Ingredients
Sona masoori rice: cooks up light and fluffy, basmati works too. I use the same rice in my Zucchini Rice for the same reason.
Frozen cauliflower rice: pre riced, so there's no food processor step like fresh vegetable versions of this recipe need.
Chicken bone broth: adds collagen and protein. Use a low sodium variety so you control the salt, or swap in vegetable broth for a vegetarian version with less protein.
How to Make It
The detailed instructions and step by step photos are in the recipe card below. Here's the quick version.
- Rinse the rice. Rinse until the water runs clear.
- Pour in the broth. Add the bone broth over the rinsed rice in the pressure cooker.
- Add the cauliflower rice. Add the frozen cauliflower rice on top.
- Seal and cook. Seal the lid and cook on high pressure.
- Fluff. Once the pressure releases naturally, fluff with a fork.
- Portion or serve. Portion into a freezer tray for meal prep, or serve right away.
Pro Tips
- Rinse the rice well. Skipping this leaves the texture gummy.
- Layer the ingredients in order rather than stirring before sealing the lid.
- Let the pressure release naturally for the full time instead of quick releasing, it keeps the rice from turning mushy.
How to Serve This Recipe
Serve it straight from the pot as a thali side, or pull a frozen portion for a fast lunch. It pairs well with Chicken Curry or Horse Gram Curry for a complete plate.
Here is an example thali combination with the full nutrition breakdown:
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Cauliflower Rice with Chicken Bone Broth | 1 serving (160g) | 140 | 6 | 2 | 0.1 | 28 |
| White Rice (Stovetop Method) | 1 bowl (100g) | 112 | 2 | 0 | 0 | 25 |
| Tomato Pappu | 1 cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Oven Baked Chicken Thighs | Indian Style | 1 bowl (~100g) | 196 | 25 | 2 | 8 | 7 |
| Total | - | 602 | 40 | 7 | 11.1 | 86 |
Easy Variations
- Swap the chicken bone broth for vegetable broth for a vegetarian version
- Use basmati instead of sona masoori for a slightly different texture
How to Freeze Cauliflower Rice
Yes, this freezes well since it's built for meal prep from the start. Cool it completely, then portion into a 1 cup Souper Cubes tray or airtight container and freeze for up to 3 months.
How to Thaw and Reheat
Reheat straight from frozen in the microwave for 2 to 3 minutes, stirring halfway, or thaw overnight in the fridge and warm on the stovetop with a splash of broth. The extra broth brings back the moisture.
Fridge Storage
Keeps well in the fridge for up to 4 days. Some water may release when you reheat it, that's normal, just stir it back in.
If you try this recipe, I would love to see it. Tag me on Instagram @thalimethod and leave a star rating below, your reviews genuinely help this blog show up in Google so others can find it too.
Cauliflower Rice with Chicken Bone Broth
Equipment
- Pressure Cooker or Instant Pot
- Fine mesh strainer for washing rice
- Fork for fluffing rice
Ingredients
For Cauliflower Rice:
- 1 cup (220 g) sona masoori rice - sona masoori or basmati
- 2 cups (480 ml) chicken bone broth
- 1 lb (454 g) frozen cauliflower rice - no need to thaw
Instructions
Prepare the Rice:
- Place 1 cup sona masoori rice in a fine mesh strainer and rinse under cold running water until the water runs clear. This removes excess starch and prevents the rice from becoming gummy.
Pressure Cook:
- Add the washed rice to the pressure cooker. Pour in the 2 cups chicken bone broth, then add the 1 lb frozen cauliflower rice on top. Stir gently to combine, distributing the rice and cauliflower rice evenly throughout. No thawing or chopping needed since the cauliflower rice comes pre riced and frozen.
- Close the lid and set the pressure valve to sealing position. Cook on high pressure for 9 minutes. Allow the pressure to release naturally for 5 minutes, then quick release any remaining pressure.
Serve or Store:
- Open the lid carefully, avoiding the steam. Use a fork to gently fluff, mixing the rice and cauliflower rice together evenly into one blended dish. Serve immediately as a nutritious side dish for your thali, or portion into containers for meal prep.
- To freeze: allow the rice to cool completely to room temperature. Divide into individual portion containers or blocks (160g each) and freeze for up to 3 months. To reheat, microwave directly from frozen for 2 to 3 minutes, stirring halfway through, or thaw overnight in the refrigerator and reheat on the stovetop with a splash of broth.
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