Low-carb cauliflower rice

Low-carb cauliflower rice

Missing rice in your life? The legit low-carb substitute is right here. Cauliflower rice is fantastic paired with Asian dishes, and makes a terrific stand-in for couscous or pasta. It's neutral. It's finely textured. It's even white if you omit the spices. Dead ringer.
November 16 2015 by , photo by in Recipes, Side dish

Low-carb cauliflower rice

Missing rice in your life? The legit low-carb substitute is right here. Cauliflower rice is fantastic paired with Asian dishes, and makes a terrific stand-in for couscous or pasta. It's neutral. It's finely textured. It's even white if you omit the spices. Dead ringer.
USMetric
4 servingservings

Ingredients

  • 25 oz. 750 g cauliflower
  • ½ tsp ½ tsp salt
  • ½ tsp ½ tsp turmeric (optional)
  • 3 oz. 90 g butter or coconut oil

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Using a grater or grater attachment on a food processor, shred the entire cauliflower head.
  2. Melt butter or coconut oil in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced cauliflower has softened a bit.
  3. Add salt and the optional turmeric while frying.
  4. You can also cook the grated cauliflower in the microwave. Put it 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.

Tip!

You can make the cauliflower rice 'au natural'—simply omit the turmeric. Or, spice it up with a different, favorite spice instead. Why not try an herb salt, curry or paprika powder? Tasty!

Video

Low-carb cauliflower rice

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27 comments

  1. 1
    Ian
    November 16 2015 2
    Be careful not to run the blender for too long, or you can end up with watery cauliflower.
  2. 2
    Drachula
    January 1 2016
    Ooh, I'll try that. I've been wondering what to use instead.
  3. 3
    PAMELA
    March 10 2016
    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. 4
    Reply to comment #3 by PAMELA
    Barbara Simoes
    April 3 2016
    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. 5
    Deb
    June 4 2016
    That's a lot of carbs! Let me know if you get an answer please!
  6. 6
    christine
    June 6 2016
    where are the nutrition facts?
    Replies: #7, #8
  7. 7
    Reply to comment #6 by christine
    Peter Biörck Team Diet Doctor
    June 6 2016
    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. 8
    Reply to comment #6 by christine
    Kristin Berglund Team Diet Doctor
    June 9 2016
    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. 9
    Yanina
    July 26 2016
    This is great! I love it and everyone thinks it is rice. :)
  10. 10
    Sue
    August 5 2016
    Very nice! Easy to grate/prepare and a lovely accompaniment to curries.
  11. 11
    stuart
    August 25 2016
    I squeezed excess water out after grating and it worked a treat.
  12. 12
    Niknik
    September 4 2016
    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. 13
    Kathy Coffey
    October 1 2016
    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. 14
    Manon
    November 12 2016
    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. 15
    Grace
    November 14 2016
    What can you substitute for cilium husk stuff? Would flax seed work instead?
  16. 16
    Debbie C
    January 23 2017
    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. 17
    J Lance De Foa MD
    March 5 2017
    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. 18
    jenalys
    April 21 2017
    This stuff is sooo good! I cooked with a bit of garlic as well.
  19. 1 comment removed
  20. 20
    Peter
    July 26 2017
    Step No. 3 "Add Salt" You've got to be kidding!
  21. 21
    Shannon Dahr
    August 24 2017
    After several attempts to find a healthy alternative to rice and to try to encourage my husband to try new things we had this as a side dish with dinner tonight and I'll tell you it's a winner.
  22. 22
    Parinaz
    March 6 2018
    It is a really good substitute for rice. However, I have read that eating too much of cruciferous vegetables (e.g. cabbage, kale, cauliflower, broccoli) have some negative side effects especially hypothyroidism! but I cannot find how much could be too much? for example, having 200 gr per day would be too much?
  23. 23
    Sherry
    May 29 2018
    I think having what constitutes a serving in all of your recipes would help greatly. At least for me anyways. Thanks for all the recipes and info! I’m new and learning.
  24. 24
    Jenny
    August 3 2018
    This is really nice, my husband has perfected it.Thanks.
  25. 25
    Tim
    August 31 2018
    Hi. Is 3 oz. of butter or coconut oil by volume or weight? I assume volume but want to make sure.
  26. 26
    Jane
    October 3 2018
    Even nicer if you roast it - spread out on a baking sheet, salt, pepper drizzle of olive oil - let it brown slightly = yum
  27. 27
    Annette
    January 20
    Sauteed chopped red pepper, small chunks of roasted pumpkin, peas and coriander added to the cooked cauliflower rice makes for a delicious and colorful dish.
  28. 28
    Ghassan
    January 21
    I made it last night and I added some white onion , bell pepper, cabbage and tuna. Fried them all with butter then added olive oil.

    It was very delicious

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