For those following a ketogenic (keto) diet, finding suitable alternatives to high-carb staples like rice can be a game-changer. Cauliflower rice has emerged as a popular and versatile substitute, offering a blank canvas for creating flavorful and satisfying dishes. This article explores various keto-friendly cauliflower rice recipes, providing options for quick side dishes, comforting meals, and creative culinary experiments.
Why Cauliflower Rice for Keto?
When you're on the keto diet you'll want to stay away from rice. Research shows that it elevates your blood sugar like crazy as it is digested quickly. Cauliflower rice is a brilliant keto-friendly replacement for regular egg fried rice. You get all the flavor and texture at a fraction of the carbs. Cauliflower is a healthy and versatile low-carb rice alternative. Cauliflower rice is low in carbohydrates and calories, making it an ideal choice for those seeking to manage their weight or blood sugar levels. It readily absorbs flavors, allowing for endless customization with various spices, herbs, and sauces.
Basic Cauliflower Rice Preparation
Cauliflower rice can be made from scratch using a head of fresh cauliflower or purchased pre-riced, either fresh or frozen.
From Scratch
- Cut the cauliflower into florets: Cut the cauliflower into large pieces.
- Process the florets: Place them into the food processor and pulse until it resembles rice. You can also use a box grater. Do this in batches. Fill the food processor only half way. Also, don't over-blend or you'll end up with mush!
- Cook: It's best to use cauliflower rice straight away. Don't keep freshly grated cauliflower in the fridge for more than 1 day. It will start to smell pungent. Option to prepare a big batch and freeze for up to 1 month, then use straight from frozen.
Cooking methods
- Sautéing: Heat olive oil (or avocado oil) in a large (at least 11-inch or 28cm) non-stick skillet over medium heat, then add in half of the riced cauliflower. Then, add one teaspoon of vinegar and stir well. Cook for 4-5 more minutes, stirring occasionally until the cauliflower has softened and evenly toasted throughout. Remove the rice into a large serving bowl and cook the rest of the keto rice following the same directions. Cauliflower has a lot of water in it; when we fry it, the water evaporates. Cooking all the cauliflower at once will create too thick of a layer, so the stem won't have enough space to escape. It'll make your cauliflower mushy and too soft. So, we want to work in batches here! Yes, it'll take 4-5 extra minutes to cook, but it's worth it. Sauté the cauliflower over a medium-high heat. Don't over-cook it or it will become mushy. Don't put a lid on the frying pan! We want the moisture in the cauliflower to evaporate. This creates the rice-like consistency.
- Roasting: Preheat oven to 425 degrees Fahrenheit and spray a rimmed baking sheet pan with non-stick spray. Add the cauliflower rice to the sheet pan with olive oil, garlic salt, and pepper. Mix thoroughly to coat the cauliflower completely. Spread the cauliflower out in an even layer. Roast for 20-25 minutes, stirring halfway through, until it starts to become golden brown.
- Steaming: Steaming is a gentler method that helps retain more of the cauliflower's nutrients.
Keto Cauliflower Rice Recipes
Easy Low-Carb Cauliflower Fried Rice
This recipe is super-fast and has all your favorite flavors in it. It has such a wonderful taste that your entire family will love it too. This side dish takes less than 15 minutes. It’s amazing!
Ingredients:
- 2 tablespoons butter, ghee, coconut oil, or olive oil
- 12 ounces riced cauliflower fresh or frozen
- 1/4 cup carrot finely diced (optional)
- 1 ounce green onion (about 2 large or 4 small) sliced, with white and green parts separated
- 2 cloves garlic crushed
- 1 large egg beaten
- 2 tablespoons gluten-free soy sauce or Tamari (more or less to taste)
- 1 teaspoon toasted sesame oil
Instructions:
- In a large heavy skillet or wok, melt butter or oil of choice over medium-high heat.
- Add carrots and riced cauliflower. Cook, stirring occasionally, until vegetables begin to soften--about 5 minutes.
- Stir in the white part of the green onions. Cook until vegetables are almost tender--about 2-3 minutes more. Add the garlic and cook for 1 minute.
- Pour in the egg and stir it together with the vegetables. Cook, stirring the mixture frequently, until the egg is scrambled. This takes about 1-2 minutes.
- Stir in the soy sauce, green part of green onions, and the sesame oil.
Keto Cheesy Cauliflower Rice
This Keto Cheesy Cauliflower Rice is the best side dish and can be enjoyed without any guilt while following the Keto diet. If you are eating low carb and following the Keto diet, you probably miss things like Mac and Cheese. It has all the goodness of mac and cheese without all the carbs. There is so much cheese and each bite is just amazing.
Read also: Keto Cauliflower Fried Rice Recipe
Ingredients:
- Riced cauliflower
- Butter
- Garlic salt
- Cream cheese
- Cheddar cheese
- Milk
- Salt
Instructions:
- In a large skillet, melt butter and stir in the riced cauliflower on medium heat.
- Add garlic salt. Continue to cook the cauliflower for about 7 minutes until the cauliflower is less white and tender.
- Turn down the heat and stir in cream cheese, cheddar cheese, and milk until melted and combined.
- Season with the salt.
Lemon-Parsley Cauliflower Rice
This recipe fits in so many dietary restrictions. It’s completely vegetarian. If you swap ghee for the butter, this is also a Whole30 side dish too. This is the perfect recipe to make when you invite someone over and don’t know their food allergies or eating restrictions.
Ingredients:
- Cauliflower Rice - I used frozen cauliflower rice.
- Garlic Cloves - If you don’t have garlic cloves or minced garlic, you can use garlic powder.
- Parsley - Fresh chopped parsley has a much better flavor and, it looks really pretty on the rice.
- Lemon Juice - Fresh-squeezed lemon juice has the best flavor.
- Salt and pepper
- Chili
Instructions:
- Add cauliflower rice, salt and pepper, and chili.
Roasted Cauliflower Rice
Roasted cauliflower rice tastes delicious, it has an almost nutty flavor or toasty flavor. I think it tastes similar to brown rice, but better. It’s my favorite way to make it!
Ingredients:
- 24 oz. Riced Cauliflower fresh or frozen
- 2 tablespoons Pure Olive Oil
- ½ teaspoon Garlic Salt
- ¼ - ½ teaspoon Freshly Cracked Black Pepper
Instructions:
- Preheat oven to 425 degrees Fahrenheit and spray a rimmed baking sheet pan with non-stick spray.
- Add the cauliflower rice to the sheet pan with olive oil, garlic salt, and pepper. Mix thoroughly to coat the cauliflower completely.
- Spread the cauliflower out in an even layer. Roast for 20-25 minutes, stirring halfway through, until it starts to become golden brown.
Tips and Tricks
- Customize with toppings: Another fantastic thing about this recipe is that you can add different toppings and make it taste completely different. Another way to customize this recipe is by mixing things into it! Remember that every time you add something to this recipe, it changes how many carbs it has.
- Serving suggestions: Keto cauliflower fried rice tastes delicious all on its own. For a larger meal, serve it with a side of protein such as duck breast, sliced steak or pork belly. You can also add prawns, shrimp or fish such as salmon or sea bass.
- Storage: Store in an airtight container in the fridge for up to 2 days.
- Freezing: Alternatively, freeze for up to 1 month.
- Reheating: Reheat in the microwave or on the stovetop.
Read also: Delicious Keto Chicken and Cauliflower Rice
Read also: Easy Keto Mac and Cheese Recipe
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