Cauliflower rice is a great for keto and low carb dieters. It absorbs flavors from other foods, so you can easily use this recipe to make cauliflower fried rice, cauliflower risotto, and even Mexican cauliflower rice! All of these variations are included below.
Many other bloggers will recommend making cauliflower rice on the stove, but I find this is unnecessary. I use the microwave and it turns out perfectly each time! Just make sure you use a microwave safe mixing bowl.
Making cauliflower rice is a really easy 3-step process:
Cut & clean, shred, and microwave.
Start with a large head of cauliflower and remove the leaves so that you can see the center stalk. Then use a sharp knife to cut away a large piece from the stalk. Continue to cut large pieces off the center stalk. The skin around the stalk can be very thick and the inside is tough, so I typically discard it. I have future plans to try a vegetable broth recipe with the discarded stalk. When I do, I’ll update this post to add a link to that recipe.
Rinse and pat dry all of the cauliflower pieces. Set them aside on a dish towel (the thick cotton – non terrycloth type) or paper towels to absorb any remaining water.
Prepare your food processor with the shredder blade, cover, and pusher. If you don’t have a food processor, you can use a traditional cheese grader.
It’s messy. You’ve been warned. 🙂
With the food processor spinning, slowly add cauliflower pieces through the feeder and gently push them into the spinning grater plate with the pusher. Continue until all of the cauliflower has been grated.
Pour the shredded cauliflower into a microwave safe bowl. A large plastic mixing bowl works well for this. I use the large one from this set:
Place a folded paper towel sheet directly on top of the shredded cauliflower so that it is touching. This will collect the steam as the cauliflower cooks.
Microwave for 6 minutes on High. Carefully (the bowl will be hot!) remove the bowl from the microwave and discard the paper towel. Gently fold the rice to pull shreds from the bottom toward the top. A wooden spoon or spatula is perfect for this!
Fold a new piece of paper towel and place on the top as you did before. Microwave again for 3 minutes. When it’s done, carefully (again the bowl will be hot!) remove the bowl from the microwave and discard the paper towel.
Serve this cauliflower rice immediately with a tablespoon of ghee butter and a quarter teaspoon of Morton’s lite salt (half sodium, half potassium) per cup of rice. Alternatively, try one of these variations:
Cauliflower Fried Rice
Cauliflower fried rice is delicious and super easy to make. It goes well with Beef Stir Fry or Spiced Pork.
Ingredients:
- 1 large cauliflower prepared as Cauliflower Rice (below)
- 1 tbsp coconut oil, butter, or ghee
- 3 eggs
- 1/4 carrot
- 3 green onions
- 4 tbsp soy sauce
Instructions:
- Prepare cauliflower rice as directed (don’t add the ghee and salt).
- Place a large 2-3 qt saute pan over medium-high heat and add 1 tbsp coconut oil.
- Scramble the eggs in the pan. Stir and turn the eggs frequently with a spatula so that there are no pieces larger than 1/2″.
- Rinse the onions and carrot, then pat dry.
- Using about 1/4 of the carrot shred using the 2mm Julienne blade on your Mandoline or dice into 1/8 to 1/4″ pieces.
- Cut the green section off the onions and reserve the white portions in water to regrow or store in the refrigerator for another use. Slice the green portion into 1/8″ to 1/4″ pieces.
- Add the shredded carrots to the pan and cook for 3 minutes (5 minutes if using diced carrots), stirring occasionally. Add the sliced onions to the pan and mix with the carrots. Cook for 1 minute or until the onions start to wilt.
- Remove the pan from the heat and pour soy sauce over the carrots and onions.
- Slowly add the cooked cauliflower rice and stir gently to coat it in the soy sauce.
- Add the scrambled egg, stir to distribute throughout.
- Serve immediately.
Cauliflower Risotto
Risotto is a creamy dish made with rice and Parmesan cheese. This recipe leverages Cauliflower Rice for a delicious Keto friendly side dish. It pairs wonderfully with Mediterranean Chicken Piccata or Pork Tenderloin.
Ingredients
- 1 large cauliflower prepared as Cauliflower Rice (below)
- 3 tbsp olive oil
- 2 tbsp butter
- 4 oz can sliced mushrooms, drained (or 1 cup fresh)
- 1 shallot onion
- 1 tbsp red wine vinegar
- 1 cup chicken or vegetable broth
- 2 tbsp diced chives
- 1/3 cup fresh shredded Parmesan cheese (make sure it doesn’t have starch added for anti-caking)
Instructions
- Peel the dry outer skin from shallot and dice into 1/4″ pieces.
- Place a large 2-3 qt saute pan over medium-high heat and add 2 tbsp olive oil.
- Drain the mushrooms (or rinse and slice if using fresh) and stir into the heated pan. Cook for several minutes until thoroughly heated.
- Remove mushrooms and liquid from the pan. Set aside.
- Return pan to the heat and add butter, remaining 1 tbsp olive oil, and diced shallot to the pan. Cook for 1 minute until onion begins to soften.
- Leaving the pan over the heat, add red wine vinegar to the onion.
- Slowly add cauliflower rice to the pan. Stir gently to thoroughly coat rice with the oil and onions.
- Add 1/2 cup of the broth to the rice and stir until the broth is absorbed.
- Add the second half of the broth to the rice. Stir gently until combined.
- Remove from heat, and stir in mushrooms with their liquid, chives, and Parmesan.
- Season with salt and pepper to taste. Serve immediately.
Mexican Cauliflower Rice
Mexican Cauliflower Rice is a great side dish to carne asada or low carb fajitas. To make Spanish Cauliflower Rice, just sub Saffron in place of the Cumin!
Ingredients
- 1 large cauliflower prepared as Cauliflower Rice (below)
- 2 tablespoons butter
- 1 small onion
- 1/2 cup chicken or vegetable broth
- 1 tbsp tomato bouillon powder
- 1 tbsp cumin
- 1 tbsp oregano
- 2 tsp chili powder
- 1 cup cilantro
- 1 lime for garnish
Instructions
- Peel the dry outer skin from onion and dice into 1/4″ pieces.
- Rinse the cilantro and pat dry. Dice stems and leaves. Set aside 1/4 of the leaves to use as topping. The rest will be cooked into the rice.
- Place a large 2-3 qt saute pan over medium-high heat and add butter.
- Add garlic and diced onion to the pan. Cook for 1 minute, stir.
- Add all remaining ingredients (broth, tomato bullion, cumin, oregano, chili powder, and 3/4 of the cilantro). Stir to heat for 2 minutes.
- Slowly add the cooked cauliflower rice and stir gently to coat it in the sauce.
- Serve immediately.
Cauliflower Rice - With Variations
Ingredients
- 1 cauliflower (large head)
- 4 tbsp ghee
- 1 tsp lite salt (50% sodium / 50% potassium)
Instructions
- Remove the cauliflower leaves and cut out the center stalk. Rinse and pat dry.
- Cut the cauliflower into chunks - 1" or 2" pieces work well for me.
- Place the cauliflower chunks in your food processor with the S-blade attachment.
- Using the Pulse option, cut the cauliflower into fine pieces resembling rice grains.
- Transfer the cauliflower to micro safe bowl. A large plastic mixing bowl works well for this. Then place a folded paper towel directly on top of the rice. This will collect the steam as the cauliflower cooks.
- Microwave for 6 minutes on High.
- Carefully (the bowl will be hot!) remove the bowl from the microwave and discard the paper towel.
- Gently fold the rice to pull the pieces from the bottom toward the top.
- Place a new piece of paper towel on the top and microwave again for 3 minutes.
- Just like you did before, carefully (the bowl will be hot!) remove the bowl from the microwave and discard the paper towel.
- Serve this cauliflower rice immediately with a tablespoon of ghee butter and a quarter teaspoon of Morton’s lite salt (half sodium, half potassium) per cup of rice. Alternatively, use 1 tbsp of salted butter per cup.
Notes
- 150 calories
- 14g fat (10 sat + 3.5 mono + 0.5 poly)
- 2g protein
- 3 net carbs