Keto cauliflower rice is raw cauliflower processed or grated into rice sized grains, then sautéed in olive oil with salt and pepper over medium high heat for 5 to 10 minutes until lightly golden. It takes 20 minutes of preparation and 10 minutes of cooking, and serves 4.
An easy, tasty replacement for regular rice and a fun way to add more vegetables to the whole family’s meals.
How to Make Keto Cauliflower Rice?
Cauliflower rice can be eaten raw, cooked, or mixed with any other rice (white, basmati, brown) to add more vegetables to a dish. Dry it well before cooking so it does not turn watery.
Nutritional Information
Each serving of cauliflower rice contains approximately 85 kcal, 11 g of carbohydrates, 4 g of fat, 4 g of protein, 4 g of fiber, 4 g of sugars, 0 mg of cholesterol, and 75 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Homemade Cauliflower Rice Recipe
Preparation: 20 minutes
Cooking: 10 minutes
Servings: 4
Ingredients
- 1 large cauliflower
- 1 tablespoon of olive oil
- Fine salt
- Black pepper
Instructions
- Wash the cauliflower well in cold water, remove the leaves and the core, and cut it carefully into pieces. Put the cauliflower in a blender or food processor and process until it looks like rice.
- You can also use a box grater, on the same side you use for cheese. At this point you can use the raw cauliflower rice in salads or no cook recipes, or continue to cook it.
- In a large skillet, heat a splash of olive oil over medium high heat, add the cauliflower rice, season with salt and pepper, and cook for 5 to 10 minutes, stirring occasionally, until it starts to turn lightly golden.
Additional Tips
Dry it well
Once processed, dry the cauliflower well before cooking so it does not release too much water and stays closer to the texture of rice.
Fresh herbs
Add parsley, cilantro, or chives at the end for a fresher flavor.
Freeze it
Freeze raw or cooked in an airtight bag for up to two months; thaw in the fridge overnight.
Do not overprocess
Pulse in short bursts so it does not turn into purée.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Cauliflower | Broccoli | 1 head | Greener, same method |
| Olive oil | Butter | 1 tbsp | Richer |
| Plain | With herbs | To taste | Fresher |
| All cauliflower | Half rice | 50% | Less keto, more familiar |
Frequently Asked Questions (FAQs)
1. Is cauliflower rice keto?
Yes, it is a keto alternative to regular rice. Each serving has approximately 11 g of carbohydrates and 85 kcal, and it only contains cauliflower, olive oil, salt, and pepper.
2. Can I eat cauliflower rice raw?
Yes. Once processed, raw cauliflower works in salads and no cook recipes. You can also cook it or mix it with white, basmati, or brown rice.
3. How do I keep it from getting watery?
Dry the cauliflower well after processing and before cooking, and cook it over medium high heat for 5 to 10 minutes until it starts to brown.
4. Can I freeze cauliflower rice?
Yes, raw or cooked, in an airtight bag or container for up to two months. Thaw it in the fridge the night before.
5. How do I make it without a food processor?
Use a box grater on the side for grating cheese; the result is similar.
Benefits of Cauliflower
Cauliflower is rich in vitamin C, vitamin K, folate, calcium, and potassium, and in antioxidants, and its fiber helps digestion and blood sugar control.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Keto Cauliflower Mash Recipe
- Chilean Cauliflower Omelette Recipe
- Sautéed Vegetables Recipe
- Quinoa and Vegetable Salad Recipe
