Keto Cauliflower Rice
Learn how to make Keto Cauliflower Rice – the most popular side dish in keto cooking. This is the ultimate guide you need to make an easy and quick cauliflower rice dish that is full of flavor.
Cauliflower is a worthy substitute for traditional rice, quinoa or couscous. It’s so popular because it’s so low in carbs and very versatile. It has a mild taste and easy to flavor with spices and seasonings.
One cup of (100g) of cauliflower contains 5g of carbs, 3 of which are fiber. It’s also high in Vitamin K, Vitamin C, Vitamin B6 and Potassium. With it’s high nutrition profile, versatility and ease, it’s one of the best cruciferous vegetable to include in your keto diet.
What is Cauliflower or Cauli Rice?
It’s simply cauliflower processed into rice like grains. In this post, I will show you how to make cauliflower rice in two simple ways.
Cauliflower rice can be substituted for rice, quinoa and couscous in your favorite dishes. It can be added raw to salads or use it to make keto fried rice, stuffed peppers or throw it in stews. Serve as a side dish with keto curries or other keto main dishes. The options are endless.
How to cut cauliflower
Remove the outer leaves of the cauliflower. Cut the stem on the bottom using a large knife so that it can stand on the board. Now cut the the cauliflower in half and then in quarters like in the picture.
Depending on how you want to rice cauliflower, you can keep the core on each cauliflower quarter or cut it off.
Two simple ways to rice cauliflower
With a grater
One way to rice the cauliflower is using a box grater. The grater I have is from IKEA. This requires some elbow grease but it gives evenly sized rice.
When using this method, hold the core on each quarter and push the cauliflower across the holes to grate. I find this to be easier than grating individual florets.
With a food processor
I find this method the easiest. After quartering the cauliflower, separate the florets. Fill the food processor bowl with cauliflower florets till 3/4th full. Leave enough room for the cauliflower to move when the processor is on. Depending on the size of your cauliflower you might need to do this in batches.
The next step is very important if you don’t want a cauliflower mush. You need to PULSE it. Don’t press the button and let it run. PULSE the cauliflower until it is chopped into small pieces.
Your chopped cauliflower should look similar to the one in the photo. I pulsed until I got to the above stage. If you still have any large pieces left, you need to remove them, pour out the cauliflower rice, and process the large florets again.
Now that you have the raw cauliflower rice, let’s see how to make it a flavorful side dish.
How to Cook Keto Cauliflower Rice
- In a large pan on medium high heat, add butter or oil.
- Sauté the minced garlic and cook until the raw smell disappears.
- Add the riced cauliflower, salt and crushed pepper. Cook for 5 minutes stirring occasionally. If it still looks raw and dry, sprinkle 1/4 cup of water or chicken stock. Cover and cook for 2 minutes. Remove the lid and cook for additional 2 to 3 minutes until the cauliflower is tender. Adjust seasoning and serve.
Cooking cauliflower rice in the microwave
- Place the rice in a microwave safe dish. Cover and microwave for 2 minutes.
- Remove the dish from the microwave, lift the lid. Add salt and pepper.
- Microwave for another minute or two until the cauliflower rice is tender. Fluff with a fork. Add butter/oil to the cauliflower rice and stir it in.
Recipe Tips
- Cooked cauliflower rice can be stored in the fridge in an air tight container for up to 5 days.
- Uncooked cauliflower rice in the fridge tend to turn brown and stinky.
Can you freeze cauliflower rice?
One of the good things about cauliflower rice is it freezes well. That makes it ideal for meal prep.
Cool the cooked rice. Transfer individual portions of cooked rice into zip lock freezer bags and lay flat to freeze. They’ll stay good for up to 3 months.
How to cook frozen cauliflower rice
To cook frozen cauliflower rice that’s from the store or from your freezer, you can follow the same instructions as fresh cauliflower. It may take a few more minutes extra for all the water to evaporate.
Do not cover the pan when cooking cauliflower rice from frozen. We want the water to evaporate, not steam the cauliflower to a watery mush.
Serving Suggestions
Cauliflower rice can be served as a side with variety of main dishes.
- Keto Butter Chicken
- Oven Roasted Chicken Shawarma
- Sheet Pan Chicken Fajitas
- Sri Lankan Chicken Curry
More Keto or Low Carb Recipes
- Keto Chia Pudding
- Keto Chocolate Milkshake
- Keto Strawberry Jam
- Keto Microwave Bread
- Keto Pumpkin Soup
DID YOU MAKE IT? Please leave a comment and rating letting us know how you liked this recipe!
Recipe
Low Carb Cauliflower Rice
Equipment
- Grater or Food Processor
Ingredients
- 1 medium head of cauliflower
- 1 ½ tbsp butter
- 2 cloves garlic minced
- 1 tsp salt or to taste
- ½ tsp pepper or to taste
- ¼ cup chicken stock optional
Instructions
- Remove the outer layers of the cauliflower. Use a large knife to cut the bottom stem. Cut the cauliflower into half and then quarters. Then cut the middle stem off.
- Rice the cauliflower using a food processor or a box grater. Skip if you have frozen cauliflower rice.
- Heat butter in a large skillet on medium high heat. Add minced garlic and sauté until the raw smell disappears.
- Add the processed cauliflower, salt and crushed pepper. Cook for 5 minutes stirring occasionally. If it still looks raw and dry, sprinkle ¼ cup of chicken stock. Cover and cook for 2 minutes. Remove the lid and cook for additional 2 to 3 minutes until the cauliflower is tender.
- Adjust seasoning and serve.
Notes
- A medium head of cauliflower yielded 4 cups of raw cauliflower rice. Cooking will result in a slightly less yield and I was able to get 3.5 cups of cooked cauliflower rice.
- Store in the fridge for upto 3 days. And freezer for 3 months.
- Any uncooked grated cauliflower in the fridge will turn brown and stinky.
Nutrition
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