Cauliflower Rice

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Do you miss rice on a low-carb diet? Then you perhaps haven't yet tried the number one alternative. Here's a great low-carb side dish that goes particularly well with Asian dishes, but can also stand in for couscous or pasta. Moderate low carbModerate low carb83% Fat4% Protein10% Carbs5 g carbs / serving Easy 5 + 15 m5 minutes preparation15 minutes cooking time
Moderate low carbModerate low carb83% Fat4% Protein10% Carbs5 g carbs / serving Easy 5 + 15 m5 minutes preparation15 minutes cooking time

Do you miss rice on a low-carb diet? Then you perhaps haven’t yet tried the number one alternative. Here’s a great low-carb side dish that goes particularly well with Asian dishes, but can also stand in for couscous or pasta.

Ingredients

4 servingservings
USMetric
  • 123 lbs 750 g cauliflower
  • ½ teaspoon ½ teaspoon salt
  • ½ teaspoon ½ teaspoon turmeric (optional)
  • 3¼ oz. 90 g butter or coconut oil

Print recipe
NutritionModerate low carb83% Fat4% Protein10% Carbs5 g carbs / serving

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Use a grater and grate the entire cauliflower head.
  2. Melt butter or coconut oil in a skillet. Add the cauliflower rice and cook over medium heat for 5-10 minutes or until the rice has softened a bit.
  3. Add salt and optional turmeric while frying.
  4. You can also cook the rice in the microwave. Put the rice in a glass bowl, cover with plastic wrap, and microwave it for 5-6 minutes. Mix in the butter or coconut oil and let it melt.

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18 Comments

  1. Ian
    Be careful not to run the blender for too long, or you can end up with watery cauliflower.
  2. Drachula
    Ooh, I'll try that. I've been wondering what to use instead.
  3. PAMELA
    Cauliflower rice is listed as strict low carb and yet the carbs are listed as 8, what are the guide lines for strict vs moderate. Also why don't you list the fiber grams for the recipes?
    Reply: #4
  4. Barbara Simoes
    I was wondering all of that, too. I'm surprised it wasn't cooked with olive oil drizzled over it, which would add lots of fat calories, proportionally.
  5. Deb
    That's a lot of carbs! Let me know if you get an answer please!
  6. christine
    where are the nutrition facts?
    Replies: #7, #8
  7. Hi Christine!

    If you hover your mouse over the symbol for "Strict/Moderate/Liberal Low Carb" on the pictures for all the recipes then you will get that info.

    The amount of displayed carbs is net carbs (Total amount of carbs - fiber).

    But I think there is a problem with the nutrition facts in this recipe. Hopefully that will soon be corrected.

  8. Hi Christine!

    We've altered the recipe and the nutritional facts can be found as described in the answer above. Thank you for your comment!

  9. Yanina
    This is great! I love it and everyone thinks it is rice. :)
  10. Sue
    Very nice! Easy to grate/prepare and a lovely accompaniment to curries.
  11. stuart
    I squeezed excess water out after grating and it worked a treat.
  12. Niknik
    I boil or steam my cauliflower in very little liquid. When it is soft I mash it. The liquid I use is vegetable or chicken broth. Then I add whatever herb or soft veggie I feel like eating.
  13. Kathy Coffey
    I have type 2 diabetes and I'm supposed to have 30-45 carbs per meal plus a 15 carb evening snack. I have lost almost 90 pounds on this plan but should I lower the amount of carbs as the weight loss increases?
  14. Manon
    Hurray! The biggest supermarket in the Netherlands (Albert Heijn) has cauliflower rice in the coolsection, 400 grams for €1,99. Very handy if you don't have the time or the right kitchentools to make it, you can also keep some extra in the freezer.
    It seems that the LCHF is finally kicking in the supermarkets over here!
  15. Grace
    What can you substitute for cilium husk stuff? Would flax seed work instead?
  16. Debbie C
    The New York Times has published a handy article with several low carb recipes for cauliflower and broccoli - the pan roasted cauli with garlic, parsley and rosemary sounds great to me (it also has lemon zest and chilli). Check it out if you're interested: https://www.nytimes.com/2017/01/13/dining/cauliflower-and-broccoli-ne...
  17. J Lance De Foa MD
    To add flavour, my wife (una Mexicana) adds a small amount of onion (~1/4 smaller bulb) and some garlic. Though the onion has about double the % digestible carbs, the amount used is low, just for flavour, so it doesn't add much to the digestible carbohydrate total.
  18. jenalys
    This stuff is sooo good! I cooked with a bit of garlic as well.

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