Everything you need to know about cauliflower rice – from how to grate the cauliflower, how to store it and the best ways to cook it. Also, this cauliflower rice recipe is keto friendly due to the low amount of carbs it contains. If you’re after some easy recipes to try, you must give this one a go!
Jump to RecipeCauliflowers are such a versatile vegetable that can be used in almost every type of dish. It’s especially great if you’re looking for alternatives to eating rice.
Rice can leave you feeling bloated as it’s such a heavy type of food. Plus, by using cauliflower instead, you’re getting some extra veggies in your dish. One of my favourite ways to use cauliflower is to make it into cauliflower rice.
Where Does Cauliflower Rice Originate?
It’s believed it was invented in 1998 in California by a professional chef called Ben Ford. The name actually began as cauliflower couscous and wasn’t known as ‘rice’ until as late as 2012.
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Why Use Cauliflower Instead Of Normal Rice?
Using riced cauliflower instead of normal rice is a much lower carb option. If you are trying to lower your carbohydrate intake, or are perhaps on the Keto diet, swapping rice for cauliflower is a much better option.
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Then, of course, cauliflower also has a much better nutrition profile than rice. It’s packed full of fibre which will aid better digestion. It can also help to fill full for longer due to the fibre, but also partly due to the high water content which gives it more volume in your stomach. It can even help to lower your cholesterol when eaten on a regular basis as part of a balanced diet.
On top of all of that, one cup of cauliflower will provide you with approximately 80% of your daily recommended vitamin C, vitamin B and vitamin K. So, if you’re looking to boost your immune system, make sure you add cauliflower to your diet.
How Long Does It Last?
Raw Cauliflower
Raw it develops a strong and unpleasant smell if left in the fridge uncooked. It’s best to either use it right away or freeze it.
Cooked Cauliflower
Cooking the cauliflower prevents it from smelling as quickly. It will generally last approximately 4 days in a sealed container in the fridge.
Can You Freeze Cauliflower Rice?
Yes absolutely, although if you plan to, you should freeze your rice as soon as you can once it’s cooked. You can freeze your cooked cauliflower rice in a sealed container for up to 2 months – if it lasts that long!
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How To Make Low Carb Cauliflower Rice
With either a cheese grater with large holes, or a food processor, create your rice. A food processor will make your rice much smaller in size.
However, if you use a grater, your rice will be much larger in size – this is also a much messier way of doing it. It really depends on the size of the rice you’re looking for.
Once you’ve made your rice, squeeze out any excess moisture in a paper towel, or clean tea towel.
Sauté the cauliflower rice in a large pan over a medium-high heat in approx 1 tablespoon of your desired oil (a little sesame oil works perfectly for an added nutty taste). Use a lid to cover your rice so it steams and becomes more tender.
Cook for approx 5 minutes, stirring often to make sure it doesn’t stick to the pan. Once almost cooked, add in the salt & black pepper to taste, along with the lemon juice.
Notes
Freezer Friendly – 1 month
Fridge Life – approx 4 days (although fresh cauliflower rice tastes so much nicer)
This Keto cauliflower rice recipe can be used as either a side dish or as part of your main dish. It’s just as good as fried rice – if not better!
Also, don’t try putting cauliflower rice into an air fryer as it really doesn’t work!
Low Carb Cauliflower Rice Recipe
Equipment
- 1 Frying Pan
Ingredients
- 1 tablespoon Sesame Oil (You can use any oil you like)
- 1/2 Cauliflower
- 1/2 Juice of Lemon
- 1/2 teaspoon Salt & Pepper
Instructions
- You can either use a grater with large holes, or a food processor to create your rice. It really depends on the size of the rice you’re looking for. A food processor will make smaller rice.
- Once you’ve made your rice, squeeze out any excess moisture with a paper towel.
- Sauté the cauliflower rice in a large pan over a medium heat in approx 1 tablespoon of your desired oil. Use a lid to cover your rice so it steams and becomes more tender.
- Cook for approx 5 minutes, stirring often to make sure it doesn’t stick to the pan.
- Once almost cooked, add in the salt & pepper to taste, along with the lemon juice.
Notes
Recipe Notes
If you wanted to make this a main course, add in some extra veggies such as, fresh garlic, bell peppers, along with a handful of green onions and even a sliced avocado to add some healthy fats. Pretty much any stir-fry veggies work well in this great recipe.
Although mashed avocado is great, in this recipe the two soft textures together don’t quite work well, sliced, or cubed is much better.
Such a different way to eat a healthy meal full of nutrients and is almost guaranteed to keep you full for longer. Try adding some vegetables you love next time you make this recipe and see what you think.
This recipe is also great if you’re living on a tight budget but still want to eat the most nutrient-dense foods. Plus, if you make extra (perhaps use a whole cauliflower), all you need to do is heat through the leftover cauliflower rice for another meal or snack the next day. Perfect for the whole family!
Recipe Ideas
Now you’ve made your cauliflower rice, here are a few recipe ideas to get you started…
- BBC Recipe – Spicy cauliflower & halloumi rice
- Damn Delicious – 10 Minute Healthy Cauliflower Rice
- Taste Of Home – Cauliflower With Chinese-Style Ribs
- The Toasted Pine Nut – Blackened Tilapia + Cilantro Lime Cauliflower Rice
- Eating Birdfood – Cauliflower Crust Pizza
Cauliflower Instant Rice Pot Recipe
It’s actually very simple to create one of these cauliflower rice instant pot recipes. Plus, the best thing about it is that you only have one pot to wash up at the end!
One of my personal go-to cauliflower rice instant pot recipes is actually very simple and quick to make.
- Start by frying 100g of mushroom in a large skillet with a drizzle of either avocado oil or olive oil, half a finely sliced red onion and a handful of red cabbage.
- Once the mushrooms and onions are golden in colour, add your meat, or in my case, some tofu and continue to fry for approx 5 minutes. At this point, add the juice of half a lemon (lime juice works too) and a sprinkle of smoked paprika and stir well.
- Then add the heads of cauliflower rice with a few gluggs of soy sauce or coconut aminos – this gives it a slightly salty taste and lifts the dish to another level.
- Lower the temperature and continue to cook, stirring regularly to ensure the rice doesn’t stick to the bottom of your frying pan. After about 3 minutes, put the lid on and leave to sit for a further 5 minutes.
- Finally, take the lid off, give it a good stir and plate up.
Let us know if you make this cauli rice recipe and what you thought. You can leave a comment below or rate it!
I was actually after a recipe for cauliflower rice since i’ve read so many good things about it, and this could have not come at a better time!
Oh no problem, i hope you love it if you give it a go. Such a quick and easy alternative to rice.
I have heard SO much about cauliflower rice; namely how good it is, so I loved this easy little recipe and your delicious sounding recipe recommendations. 🙂
Oh it’s great, and so much quicker than cooking normal rice. Thank you so much for taking the time to read the article.
I love cauliflower rice! We call it caulirice. I always put it in the freezer for longer life, although I only cook for 15 days of consumption. I add a cup of ground pork and finely chopped garlic to make it taste better.
Thanks for sharing this! 😘
Oh yes, it’s great isn’t it! My husband wasn’t sold on it to begin with as he said it looks weird, but once he tried it, he loved it! OOh yes, i do that too if i’m making it as a meal. Also sesame oil instead of olive oil gives it a beautiful subtle, nutty taste.
Yummy! I love cauliflower rice! I like to put a bit of soy sauce to mine and fry it up! Thanks for sharing x
Lynn | lynnmumbingmejia@gmail.com
It’s great isn’t it, especially if you want volume without the calories. Oh yes, soy sauce is amazing to add with it. Thank you so much for taking the time to read this article.