Missing rice in your life? The legit low carb substitute is right here. Cauliflower rice is fantastic paired with Asian dishes, and makes a terrific stand-in for couscous or pasta. It's neutral. It's finely textured. It's even white if you omit the spices.
August 13 2019 recipe by Anne Aobadia, photo by Naomi Sherman, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Side dish
Missing rice in your life? The legit low carb substitute is right here. Cauliflower rice is fantastic paired with Asian dishes, and makes a terrific stand-in for couscous or pasta. It's neutral. It's finely textured. It's even white if you omit the spices.
USMetric
4 servingservings
Ingredients
- 1½ lbs 650 g cauliflower
- 1 oz. 28 g butter or olive oil
- ½ tsp ½ tsp salt
- ½ tsp ½ tsp turmeric (optional)
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Making low carb simple
Instructions
Instructions are for 4 servings. Please modify as needed.
Using a grater or grater attachment on a food processor, shred the cauliflower. You could even slice it and chop it finely with a knife.
Melt butter or coconut oil in a skillet. Add the cauliflower and cook over medium heat for 5-10 minutes or until the riced cauliflower has softened a bit.
Add salt and the optional turmeric, or any other spices of preference, while frying.
Tip!
Use the entire cauliflower, including stem, and leaves.
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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
38 comments
1
Ian
November 16 2015
Be careful not to run the blender for too long, or you can end up with watery cauliflower.
2
Drachula
January 1 2016
Ooh, I'll try that. I've been wondering what to use instead.
3
PAMELA
March 10 2016
Cauliflower rice is listed as strict low carb and yet the carbs are listed as 8, what are the guide lines for strict vs moderate. Also why don't you list the fiber grams for the recipes?
Reply: #4
4
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Barbara Simoes
April 3 2016
I was wondering all of that, too. I'm surprised it wasn't cooked with olive oil drizzled over it, which would add lots of fat calories, proportionally.
5
Deb
June 4 2016
That's a lot of carbs! Let me know if you get an answer please!
6
christine
June 6 2016
where are the nutrition facts?
Replies: #7, #8
7
Reply to comment #6 by christine
Peter Biörck Team Diet Doctor
June 6 2016
Hi Christine!
If you hover your mouse over the symbol for "Strict/Moderate/Liberal Low Carb" on the pictures for all the recipes then you will get that info.
The amount of displayed carbs is net carbs (Total amount of carbs - fiber).
But I think there is a problem with the nutrition facts in this recipe. Hopefully that will soon be corrected.
8
Reply to comment #6 by christine
Kristin Berglund Team Diet Doctor
June 9 2016
Hi Christine!
We've altered the recipe and the nutritional facts can be found as described in the answer above. Thank you for your comment!
9
Yanina
July 26 2016
This is great! I love it and everyone thinks it is rice. :)
10
Sue
August 5 2016
Very nice! Easy to grate/prepare and a lovely accompaniment to curries.
11
stuart
August 25 2016
I squeezed excess water out after grating and it worked a treat.
12
Niknik
September 4 2016
I boil or steam my cauliflower in very little liquid. When it is soft I mash it. The liquid I use is vegetable or chicken broth. Then I add whatever herb or soft veggie I feel like eating.
13
Kathy Coffey
October 1 2016
I have type 2 diabetes and I'm supposed to have 30-45 carbs per meal plus a 15 carb evening snack. I have lost almost 90 pounds on this plan but should I lower the amount of carbs as the weight loss increases?
14
Manon
November 12 2016
Hurray! The biggest supermarket in the Netherlands (Albert Heijn) has cauliflower rice in the coolsection, 400 grams for €1,99. Very handy if you don't have the time or the right kitchentools to make it, you can also keep some extra in the freezer.
It seems that the LCHF is finally kicking in the supermarkets over here!15
Grace
November 14 2016
What can you substitute for cilium husk stuff? Would flax seed work instead?
16
Debbie C
January 23 2017
The New York Times has published a handy article with several low carb recipes for cauliflower and broccoli - the pan roasted cauli with garlic, parsley and rosemary sounds great to me (it also has lemon zest and chilli). Check it out if you're interested: https://www.nytimes.com/2017/01/13/dining/cauliflower-and-broccoli-ne...
17
J Lance De Foa MD
March 5 2017
To add flavour, my wife (una Mexicana) adds a small amount of onion (~1/4 smaller bulb) and some garlic. Though the onion has about double the % digestible carbs, the amount used is low, just for flavour, so it doesn't add much to the digestible carbohydrate total.
18
jenalys
April 21 2017
This stuff is sooo good! I cooked with a bit of garlic as well.
- 1 comment removed
20
Peter
July 26 2017
Step No. 3 "Add Salt" You've got to be kidding!
21
Shannon Dahr
August 24 2017
After several attempts to find a healthy alternative to rice and to try to encourage my husband to try new things we had this as a side dish with dinner tonight and I'll tell you it's a winner.
22
Parinaz
March 6 2018
It is a really good substitute for rice. However, I have read that eating too much of cruciferous vegetables (e.g. cabbage, kale, cauliflower, broccoli) have some negative side effects especially hypothyroidism! but I cannot find how much could be too much? for example, having 200 gr per day would be too much?
23
Sherry
May 29 2018
I think having what constitutes a serving in all of your recipes would help greatly. At least for me anyways. Thanks for all the recipes and info! I’m new and learning.
24
Jenny
August 3 2018
This is really nice, my husband has perfected it.Thanks.
25
Tim
August 31 2018
Hi. Is 3 oz. of butter or coconut oil by volume or weight? I assume volume but want to make sure.
26
Jane
October 3 2018
Even nicer if you roast it - spread out on a baking sheet, salt, pepper drizzle of olive oil - let it brown slightly = yum
27
Annette
January 20 2019
Sauteed chopped red pepper, small chunks of roasted pumpkin, peas and coriander added to the cooked cauliflower rice makes for a delicious and colorful dish.
28
Ghassan
January 21 2019
I made it last night and I added some white onion , bell pepper, cabbage and tuna. Fried them all with butter then added olive oil.
It was very delicious
29
Yvette
May 19 2019
I really like this recipe. It is a wonderful substitute to rice. I served it as a side dish to the chicken recipe and felt completely satisfied. Can anyone recommend a good grater for the cauliflower? I used my Ninja but it was very messy and time consuming. Cauliflower rice is definitely something I want to add to my diet.
30
Mary
May 20 2019
I made this on two occasions . I didn’t have a food processor so I used the pulse option on my blender , took longer but it got it done. I squeezed the liquid off and added it to my stir fry which consists of lemon pepper, curry, onions, garlic, black olives and bell peppers. Best rice ever, a must try.
31
Leyla
May 31 2019
This was great! I made it with coconut oil, added the turmeric plus some sesame seeds, a tsp of flaxseed meal and sprinkled it with parmesan cheese at the time of serving. My husband and I loved it.
32
Rose
August 31 2019
This is very good, I made it with stir fry 😋
33
Ferdi
November 4 2019
does cauliflower rice have a bad smell?
- 1 comment removed
35
sarai
May 20 2020
I HATE CAULIFLOWER! Really... ick! But this recipe? WOW! It's not only edible, but it's also second serving worthy! Even my husband enjoyed this "rice". Kudos to the creator!
36
reynold24
July 6 2020
id like to know the ingredients for cauliflower fried rice and can you use store soy sauce?
Reply: #37
37
Reply to comment #36 by reynold24
Crystal Pullen Team Diet Doctor
July 6 2020
id like to know the ingredients for cauliflower fried rice and can you use store soy sauce?
Use of soy sauce is a personal choice. It contains gluten which many people on a low carb/keto way of eating choose to avoid. Tamari or coconut amnios are good alternatives. I shared your request for a Cauliflower Fried Rice recipe with our Recipe team.
38
Lani
January 7 2021
I made cauliflower rice today. I didn’t steam it. Firstly I sautéed veggies like garlic, green long beans, shiitake mushrooms and aubergine in Ghee. Once that finished I put some cauliflower rice on top with Mexican spices, salt and pepper. This combo was so goood!
Reply: #39
39
Reply to comment #38 by Lani
Crystal Pullen Team Diet Doctor
January 7 2021
I made cauliflower rice today. I didn’t steam it. Firstly I sautéed veggies like garlic, green long beans, shiitake mushrooms and aubergine in Ghee. Once that finished I put some cauliflower rice on top with Mexican spices, salt and pepper. This combo was so goood!
I also like to sauté caulirice. The important thing is to find the way you like it best and you've done that :)
40
Eug
September 25 2021
This was ace. I’ve come across cauliflower for pizza bases before but not as ‘fried rice’. But the bullet today. But before cooking the ‘rice’ I fried up small pieces of lamb/onion/cumin in coconut oil. Then cooked the butter cauliflower + added the lamb in at the end. Pure tastebud bliss 🎉🎉
