Keto Cauliflower Rice Recipe

Many people on the keto diet “miss” rice and its texture. Plain rice is obviously a no-go, but this keto cauliflower rice comes pretty close to the taste and texture of the real thing.

Cauliflower is used in many keto dishes in place of higher-carb ingredients. Cauliflower can be riced, used as a pizza crust, or even turned into “mashed potatoes”.

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And the best part about cauliflower is that it’s very low in carbs. A 3.5 oz (100g) serving of cauliflower contains only 3 net carbs.

While some don’t like the taste of cooked cauliflower eaten on its own when using it as a rice replacement, the texture and flavor are pretty close to the real thing and it soaks up the flavors of the dish you’re eating it with.

Why You Should Try This Recipe

Rice goes well with many different types of dishes, but on the keto diet, it’s a no-no. That’s where cauliflower rice comes in as a delicious and low carb alternative.

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There are many keto cauliflower rice recipes online. Most of them are very similar because it’s a very simple dish to make. My recipe is the easiest, quickest, and tastiest that I’ve tried.

Add this delicious and low carb keto cauliflower rice dish to your repertoire, and you’ll be able to enjoy rice again on the keto diet!

Cauliflower Rice Keto Ingredients

To make this keto cauliflower rice recipe, you will need just two ingredients. It’s a very simple recipe, but it comes out perfect every time! This is one of the best keto cauliflower rice recipes around.

1 Large Head Cauliflower 

1 Tablespoon Olive Oil

I also add chopped parsley on top, but it’s optional (I like the extra flavor parsley gives).

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How To Make Low Carb Cauliflower Rice 

It only takes a few minutes to make this healthy, versatile, and delicious cauliflower rice dish! It’s probably the easiest thing you’ll ever make!

Step 1: Preparing The Cauliflower

Start by washing the head of cauliflower, then drying it and separating it into florets.

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Use a box grater or food processor to blend the florets into a rice consistency.

Step 2: Cooking

Heat olive oil in a skillet over medium heat. Add cauliflower rice and saute for about 5 minutes.

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It’s highly recommended that you cover your skillet with a lid while cooking to make the cauliflower more tender.

Once finished, add salt. I also add chopped parsley since it makes the dish look better (and adds a bit of flavor).

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Is Cauliflower Rice Keto Friendly?

Unlike regular rice, this keto cauliflower rice contains just 3 grams of net carbs per serving (of 3.5oz – 100g). So clearly, it is keto friendly.

Pair this rice with some grilled chicken or fish, and you have a complete meal that is low in carbs and high in healthy fats.

Freezing Cauliflower Rice

This low carb cauliflower rice is super easy to make. But, if you like preparing food ahead of time, you’ll be happy to know that it can be stored in the freezer for up to 1 month! But – it must be frozen uncooked.

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Cheesy Cauliflower Rice

If you want to make cheesy keto cauliflower rice- it’s simple! While cooking the cauliflower, just add in shredded cheese to taste.

You can use different types of cheese, but cheddar is a classic choice. This dish can be served as a side or as a main course.

Just make sure to not use too much cheese, this is a mistake many make thinking that more cheese means more flavor- but it can actually make it uneatable.

How To Season Cauliflower Rice?

You can use any type of seasoning that you like on cauliflower rice, but we find it best to keep it simple with just a little bit of salt, pepper, and garlic powder.

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You can also add in some green onions or other herbs for extra flavor. If you want to add a little bit of fat to the dish, you can stir in some coconut oil or ghee before serving.

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Keto Cauliflower Rice

A delicious and healthy low carb keto cauliflower rice recipe
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  • 1 large head Cauliflower
  • 1 tablespoon Olive Oil
  • Wash the cauliflower. separate it into florets. Use a box grater or food processor to blend the florets into a rice consistency.
  • Heat a skillet over medium heat and add olive oil. Saute the cauliflower rice for around five minutes. Add salt and your favorite seasonings. Enjoy !
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Course Side Dish
Cuisine American
Keyword Cauliflower, Cauliflower ricer, keto rice, keto rice recipe, low carb rice


Calories: 95kcal
Prep Time: 4 minutes
Cook Time: 5 minutes
Total Time: 9 minutes
Servings: 3 people
Calories: 95kcal
Cost: $4

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