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

Ingredients:

1 lb cauliflower (500g)

3 tbsp butter

Salt and pepper

Method:

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.

 

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