Rice, bread, and other glucose-laden carbs are a huge no-no on a keto diet. Luckily, there are plenty of keto-friendly faux bread, noodle, and rice alternatives. One of the most popular is cauliflower rice.
Cauliflower rice, or “cauli rice” as some like to call it, is super easy to prepare and makes a perfect substitute for rice and potatoes. It’s the perfect partner for a variety of meat dishes, and if you do cauliflower rice right, the difference between it and the real thing will be negligible at best.
Whether you’re a strict follower of the keto diet or you simply want to cut down on your carbs, there should always be some cauliflower rice already made, in your fridge, and ready to enjoy!
- Prep Time – 10 minutes
- Cook Time – 3 minutes
- Protein – 2 gram
- Fat – 7 grams
- Carbohydrates – 2 grams
- Calories – 75
- Cauliflower – 50 grams (half a head)
- Butter – 75 grams
- Salt – a pinch or two to taste
- Microwaving – There are a variety of ways to cook cauliflower rice according to your preferences and the dish you’re making, but microwaving is one of the quickest. To do so, simply add the grated cauliflower, butter, and salt in a microwave-safe dish, cover, and microwave on high for 4-6 minutes. Then, let it sit for a couple of minutes, remove the lid, stir, and serve.
- Steaming – Steaming is nearly as quick. Just add the cauliflower in a steamer and cook for 6-7 minutes. When it’s done steaming, add the butter and salt, give it a stir, and enjoy.
- Pan frying – Craving fried rice? How about fried cauli-rice instead? Start by adding the butter and salt to a frying pan and cooking over low-medium heat. When the butter is melted, add the cauliflower and saute for approximately 6-8 minutes, stirring continuously. That’s all there is to it.
- Baking in the oven – Preheat the oven to 400F or 200C. While it’s preheating, line a baking sheet with parchment paper, spread the cauliflower out evenly, and bake for 15 minutes or so. Use a spatula to flip the grated cauliflower two or three times throughout the baking process to make sure it cooks nice and evenly.
- Remove the leaves from the cauliflower along with the hard center stem.
- Cut the cauliflower into florets.
- Thoroughly wash the cauliflower florets in a strainer and let them dry.
- Once dried, use a food processor to grate or pulse the cauliflower until it begins to look like rice. A grating blade will give you the best rice-like consistency. However, make sure not to overdo it. All it takes is a few extra seconds to turn grated cauliflower into cauliflower purée. You can also use a hand grater instead of a processor for the best results.
As you can see, making cauliflower rice is easy as can be. Since a whole head of cauliflower can yield 6-8 cups or 2,700 grams of cauliflower rice and this recipe calls for half of a head, it will yield about 3-4 cups or 1,300 grams. One cup or 400 grams is the perfect size for a side dish, so this recipe is perfect for a dinner for four.
That being said, you can easily adjust the recipe to make a larger or smaller batch according to your needs. There are only three ingredients, so adjust them accordingly, choose one of the cooking methods above, and get ready to enjoy the taste and texture of rice without all of the carbs!
Have delicious keto recipes of your own? If so, please share. We’d love to hear from you!