Keto Cauliflower Rice
Keto cauliflower rice is a light, low-carb stand-in for traditional rice that cooks in minutes and soaks up whatever sauce you serve it with. Finely riced cauliflower turns tender and fluffy with a gentle nutty flavor, making it a perfect base for curries, stir-fries, or grilled proteins. It is a satisfying way to enjoy a rice-style side without the heavy carbohydrates.
- ⏱ 10 min
- 📊 easy
- 🍽 Family
Ingredients
- 1 head cauliflower
- 1 tbsp olive oil
- 2 cloves garlic
- to taste salt
- 2 green onion
Instructions
- Cut one large head of cauliflower into florets and pat them completely dry, since extra surface water leads to steaming instead of a light fluffy texture.
- Pulse the florets in a food processor in small batches until they form pieces about the size of rice grains, being careful not to over-process into a wet paste.
- Heat two tablespoons of olive oil or butter in a large skillet over medium-high heat, around 190C (375F), until it shimmers.
- Add a small diced onion and two minced garlic cloves and cook for two to three minutes until fragrant and just softened.
- Add the riced cauliflower in a single even layer and let it sit undisturbed for two minutes so the bottom begins to brown and release moisture.
- Stir and continue cooking for five to seven minutes total, until the cauliflower is tender but still has a slight bite and looks dry rather than wet.
- Season with salt, pepper, and a squeeze of fresh lemon juice, then taste and adjust before serving warm as a side or curry base.
💡 Chef's tip
Do not crowd the pan, because a single even layer lets the moisture evaporate quickly and keeps the cauliflower fluffy rather than soggy and mushy.
Cooking the riced cauliflower in a dry or barely-oiled hot pan drives off moisture so it stays fluffy and separate, instead of steaming into mush.
Nutrition (per serving)
- Calories: 80 kcal
- Protein: 3 g
- Carbs: 9 g
- Fat: 4 g
