This Keto Cauliflower Rice is just about as versatile and good as a low-carb substitute can be when it comes to white rice in a keto diet! Doesn’t that sound just lovely? Cut from grated cauliflower, this recipe not only helps you to keep your meals light and easy, but also enhances nutrition with fiber, vitamins, and antioxidants. I love the simple fact that keto cauliflower rice is quite seriously one of those recipes that is so quick to cook up, has really minimal ingredients and can be flavored in a myriad of ways – be it just plain, buttery, garlicky, or spiced with herbs.
It goes well with curries, a stir-fry, grilled meat or it can be served in a bowl on its own with vegetables. Unlike starchy rice, it won’t spike your blood sugar, so it’s perfect for those keeping an eye on their carbs. It’s also a great way to pack in some more vegetables and make feel-good foods more satiating and nutritious. Whether you’re…. on keto, on paleo or just trying to eat healthier, this rice substitute is going to become your new favorite. And, well, it’s low budget, stores easily and can be frozen. Keto cauliflower rice is evidence that eating healthy doesn’t require eschewing comfort foods, it just requires you to be a bit more creative and intentional in the way you upgrade them.
Keto Cauliflower Rice Recipe
How to make this delicious dish! We’ll talk about what you will need to pull this off, including the ingredients, utensils, calories, and all the prep work required for a perfect Keto Cauliflower Rice in your very own kitchen. This is an easy recipe and great for beginners – all you need are a few common kitchen utensils. With only cauliflower, a little oil, and seasoning, you’ll have a tasty rice alternative in no time. We’ll also include your cooking tips to for fluffy, delicious rice with no mush. Whether you are going to serve it as a side, a salad or it will be the main base of your meal, this low carb beautyiciousness is guaranteed to keep you full and your health goals in check. Let’s dive right into it!
Keto Cauliflower Rice
Ingredients
Equipment
Method
- Make Cauliflower: Rinse and dry cauliflower well, cut into small florets (discard the tough stalk).
- Rice the Cauliflower: Use a food processor to pulse the florets into rice-sized pieces, or grate manually with a box grater.
- Heat Up the Pan: Heat a large skillet over medium heat and then add oil or butter to generously coat the bottom.
- Saute Garlic – For extra flavour, add minced garlic to the pan and stir until fragrant, about 30 seconds.
- Cook Cauliflower Rice: Add the riced cauliflower, season with salt and pepper, and stir continuously for 5–8 minutes until tender but not mushy.
- Add Herbs: Sprinkle fresh herbs like parsley or cilantro to enhance freshness and taste.
- Rest & Serve: Transfer off the heat and let it rest for 2 mins and serve warm.
Notes
- Be careful not to overcook it and get it fluffy.
- Pyramid or Use paper towels to blot the moisture before cooking.
- Flavour with soy sauce, lemon or cheese — Your choices for flavouring the beans are infinite.
- Riced cauliflower can be frozen raw, then used as needed.
- Cook in small batches – don’t steam.
Keto Cauliflower Rice Nutrition
| Nutrient | Amount |
| Calories | 70 kcal |
| Carbohydrates | 5 g |
| Net Carbs | 3 g |
| Dietary Fiber | 2 g |
| Protein | 2 g |
| Fat | 4 g |
| Saturated Fat | 0.6 g |
| Sodium | 60 mg |
| Potassium | 320 mg |
| Vitamin C | 50% DV |
| Calcium | 2% DV |
| Iron | 3% DV |
Frequently Asked Questions
Ques: Can I freeze cauliflower rice?
Ans: Yes, up to 1 month.
Ques: Does it taste like real rice?
Ans: Not exactly, but it absorbs flavours well.
Ques: Can I use frozen cauliflower?
Ans: Yes, just thaw and drain before cooking.
Ques: Is it good for weight loss?
Ans: Yes, it’s low in carbs and calories.
Ques: How do I prevent sogginess?
Ans: Don’t overcrowd the pan and cook on medium-high heat.
Hi, I’m Ereka Vetrini, the editor and voice behind KetoRecipesMom.com – a space dedicated to helping busy moms and families embrace the keto lifestyle with ease, confidence, and delicious food!
As a mom, home cook, and health-conscious foodie, I understand the daily challenge of preparing meals that are both nutritious and kid-approved. That’s why I started this blog—to share simple, family-friendly keto recipes that save time in the kitchen and make healthy eating truly enjoyable.