recipes

Cauliflower Rice

A low-carb, keto-friendly alternative to rice that’s light, fluffy, and versatile. Ready in minutes and perfect for absorbing flavors.

Prep time: 5 mins Cook time: 5 mins Total time: 10 mins Servings: 1 Calories: ~50 cals/serving Net carbs: 3g net carbs/serving

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About The Recipe

Cauliflower rice is a game-changer for low-carb and keto diets. This simple recipe transforms cauliflower into rice-like grains that can be used as a base for bowls, stir-fries, or as a side dish. It’s mild in flavor and takes on whatever seasonings you add.

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Ingredients

• 1 cup cauliflower rice (see instructions for making from fresh cauliflower)
• 1 tablespoon butter (for sautéing)
• Salt and pepper to taste

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Shopping List

Produce

• 1 medium head cauliflower (or 1 cup pre-riced cauliflower)

Dairy

• 1 tablespoon butter

Spices

• Salt (to taste)
• Pepper (to taste)

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Instructions

1. Make cauliflower rice (if using fresh). Pulse cauliflower florets in a food processor until they resemble rice grains. Alternatively, grate the cauliflower using a box grater. You can also buy pre-riced cauliflower from the store.

2. Sauté in butter. Heat 1 tablespoon of butter in a pan over medium heat. Add the cauliflower rice and sauté for 5-7 minutes, stirring occasionally, until tender and slightly golden.

3. Season. Season with salt and pepper to taste.

4. Serve. Remove from heat and serve hot as a rice substitute.

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Nutrition Information

Per Serving:

• Calories: ~50 cals
• Net Carbs: 3g
• Protein: 2g
• Fat: 0g (from cauliflower; additional fat from butter not included in vegetable macros)

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Notes

• Don’t overcook or it will become mushy - you want it tender but with a slight bite
• Can be made ahead and stored in the fridge for up to 4 days
• For extra flavor, sauté with garlic, onion powder, or your favorite herbs
• Works great as a base for taco bowls, curry, or stir-fries
• If using frozen cauliflower rice, make sure to squeeze out excess moisture before cooking
• This is a fantastic rice substitute with only a fraction of the carbs
• Can be seasoned Mexican-style with cumin and lime, or Asian-style with ginger and soy sauce