Cauliflower rice is an easy ketogenic carb swap that is invaluable in your menu repertoire. When the rest of the family is eating rice, you can whip up some cauliflower rice. I love the taste of cauliflower rice when cooked with butter. It adds a wonderful flavor to the meal compared to rice which merely carries other flavors. Create a variety of flavors by adding spices (dry or fresh), lemon juice, garlic or pine-nuts.

An added bonus with cauliflower rice is that it is much quicker to prepare than regular rice. You will have it on your plate in 10 minutes.

Cauliflower Rice


1 lb cauliflower (500g)

3 tbsp butter

Salt and pepper


Remove the outer leaves and chop the cauliflower coarsely.

Whiz in your food processor for about 30 seconds. It will quickly be processed into small rice like grains.

If you don’t have a food processor, the cauliflower can be grated with the coarse side of the grater.

Place a fry-pan over medium-high heat and melt the butter.

Add the cauliflower and any other ingredients (spices etc) and saute for about 5 minutes until well heated.

Grind over some salt and pepper and serve.

Serves 2

Per serving: 215 Calories; 17.4g Fat; 5.0g Protein; 13.3g Total Carbohydrate; 6.3g Fiber; 7.0g Net Carbs


Cauliflower Rice Storage Tips

After blitzing the cauliflower in your food processor, it can be stored prior to cooking, in the fridge for 4 days or in the freezer for 2 months.


Microwave Cauliflower Rice

Microwaving cauliflower rice is super easy to do but doesn’t require any butter or fats so is not as keto friendly. To make it – place cauliflower rice into a microwave safe bowl and cover with plastic wrap. Cook on high for 3 minutes.


Cauliflower rice is an easy ketogenic carb swap that is quicker to cook than regular rice. Learn how to make it here.  FOLLOW us for more 30 Minute Recipes. PIN & CLICK through to get the recipe! how to make cauliflower rice |Low-carb diet |ketogenic diet |keto diet |keto cauliflower rice| low carb diet rice|cauli rice|Low carb side dish recipe|ketogenic rice recipe|#low carb #keto #cauliflower rice #ketogenicdiet

30 Minute Recipes Page Link


Join the FREE 30 Minute Low-Carb Challenge! Get fast results with less time in the kitchen


10 Day Meal Plan Includes:

  • Breakfast, lunch, dinner and snacks
  • Recipes - all can be prepared in 30 minutes (or less!)
  • Family friendly recipes

Sign up here to be notified when the next 10 Day challenge starts!

We won't send you spam. Unsubscribe at any time. Powered by ConvertKit

Reader Interactions

Leave a Reply