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36 Keto Cauliflower Rice Recipes for Good Pilaf or Craveable Couscous!

Creamy risotto, fluffy couscous, and succulent pilaf- all issues you’ll be able to’t get pleasure from once you’re residing the Keto way of life, proper? Nope! In case you haven’t found cauliflower rice already, let me be the primary to sing the praises of this improbable ingredient.

Made by “ricing” or finely mincing cauliflower (I take advantage of a meals processor), the ensuing look and texture are nearly good for any recipe that requires conventional white rice and even couscous. I’ve put collectively a listing of my favourite Keto-friendly cauliflower rice recipes so you may get to having fun with this improbable (and nutritious!) ingredient asap!

There are numerous nice causes to get extra cauliflower in your food regimen.  Registered Dietitian Brianna Elliott, RD says, “Cauliflower could be very low in energy but excessive in nutritional vitamins. Actually, cauliflower accommodates a few of nearly each vitamin and mineral that you simply want.”

Though I’ve put just a few recipes on the checklist that may provide help to to make cauliflower rice at dwelling, do you know now you can purchase pre-made cauliflower rice at many grocery shops? It’s price having a packet or two saved away within the pantry, simply in case you get a longing for fried rice or a scrumptious pilaf with mint and peas or perhaps a cauliflower rice pilaf- all Keto-friendly recipes you will discover on this checklist!

Listed below are only a few of the Keto Cauliflower Rice Recipes we’ve included:

In case you click on or faucet any of the hyperlinks above, it would immediately take you to the recipe under. Or obtain your entire checklist by clicking on the inexperienced button under.

Keto Cauliflower Rice Recipes

Dehydrated Cauliflower Rice

– Low Carb Yum

Photograph Credit score: Lisa from Low Carb Yum

Substances: dry riced cauliflower, olive oil or avocado oil, water.

This recipe is just too straightforward because it includes utilizing a packet of ready-dehydrated cauliflower rice and including water to make it right into a rice facet dish you need to use to serve with stews or curries. It is a helpful ingredient to have in your larder if you happen to don’t have a lot time to cook dinner, because it solely takes fifteen minutes to organize. The dehydrated cauli rice will also be used to make pizza crust.

How To Make Cauliflower Rice

– Oh My Veggies

Substances: massive cauliflower.

That is a kind of easy and fundamental recipes which can be straightforward to comply with and are good for these of you who will not be used to cooking repeatedly. Cauliflower rice doesn’t style like white rice, however it works the identical means when served with stews or curries. It’s also a really helpful facet for the keto means of consuming as it is rather low in carbohydrates.

How To Make Cauliflower Rice

– Minimalist Baker

Substances: cauliflower head.

This keto recipe exhibits you two methods to organize the cauliflower to show it into rice. You’ll be able to both use a grater or a meals processor, however I discover processing it may end up in a good quantity of water popping out of the cauliflower, so it’s a good suggestion to blot it dry with kitchen paper first earlier than you cook dinner it or add it to a different dish. That is the proper different for normal rice in any dish, scorching or chilly.

Fast Cauliflower Rice

– Low Carb Yum

Photograph Credit score: Lisa from Low Carb Yum

Substances: cauliflower.

On this helpful recipe, you’ll be able to have the cauliflower rice prepared in only a few minutes, so this may be the proper keto facet to serve with stews, curries or different casseroles. Microwaving the rice works the identical means as steaming the vegetable, and also you don’t want so as to add any water as there’s sufficient within the cauliflower to ‘steam’ it by itself.

How To Make Cauliflower Rice

– MOMables

Substances: cauliflower head.

That is one other nice fundamental recipe for cauliflower rice that is very easy to make that even the least skilled cook dinner can do it! You should use cauliflower rice in precisely the identical means as you’d use white or brown rice, however with out the inflammatory points brought on by conventional rice. The ‘rice’ might be frozen in particular person parts earlier than it’s cooked so you’ll at all times have some helpful.

How To Make Cauliflower Rice

– The Kitchn

Substances: cauliflower head.

If you’re making this cauliflower rice in a meals processor, you may discover it higher to make use of a pulse setting fairly than the traditional blender, as you don’t need to flip it right into a paste. Pulsing it means you’ll be able to cease as quickly because the items seem like rice. Appropriate for each keto and paleo diets, this rice substitute can then be utilized in any recipe the place you want rice.

Low Carb Cauliflower Rice

– My Keto Kitchen

Substances: cauliflower, butter, salt.

Though this recipe is a keto one, it does contain a small quantity of dairy for cooking the cauliflower rice earlier than serving, so if it’s essential hold it dairy-free you need to use any appropriate fats or oil as an alternative. Cauliflower is the proper vegetable to do that means as it’s low in carbohydrates and doesn’t trigger irritation the way in which conventional rice can.

Tacky Cauliflower Rice (Comprises Dairy)

– Low Carb Yum

Photograph Credit score: Lisa from Low Carb Yum

Substances: cauliflower riced, cheddar cheese, cream cheese, garlic powder, no sugar bacon.

Cauliflower and cheese collectively are common everywhere in the world and it may be changed into a fast keto lunch or facet as cauliflower rice is decrease in carbs than common rice. This tasty recipe additionally provides crispy bacon for additional protein, however you’ll be able to really serve this as it’s with eggs for breakfast as an alternative. It is a improbable facet to serve with steak, pork chops or rooster.

How one can Make Cauli-rice

– Keto Eating regimen Weblog

Substances: cauliflower.

It is a nice recipe to have because it provides you 4 other ways of cooking cauliflower rice, relying on the way you need to use it, so no have to keep away from rice to maintain issues keto! Most occasions folks will use cauliflower rice rather than common rice in curries and with stews, however it will also be used to thicken sauces and as a pasta substitute in conventional soups like minestrone.

Keto Cauliflower Rice Stir Frys

Cauliflower White Rice

– Paleo Flourish

Substances: cauliflower, coconut oil, salt.

You realize that feeling of bloating you get after a serving to of white rice? Then half an hour later you’re hungry once more? Nicely, let me introduce you to cauliflower rice! It has the identical texture and can be utilized in any ‘rice’ dish however with out the well being points. This keto and paleo-friendly recipe introduce the easiest way to cook dinner what I’m positive will change into a staple in your family to serve with curries, stews or salads.

Paleo Turmeric Cauliflower “Rice” Recipe

– Paleo Flourish

Substances: cauliflower, coconut oil, turmeric powder, black pepper, salt.

Turmeric is quickly being acknowledged as having outstanding well being properties and has been proven to cut back the chance of coronary heart illness, so it may be perfect to incorporate in your food regimen. Not solely that, however it provides such a depth of shade that it will probably brighten a great deal of dishes! You’ll be able to serve this with keto or paleo curries, chili or stews, because the cauliflower rice takes on the flavors from different elements.

For all of the well being advantages of turmeric, you should definitely pair it with black pepper for higher absorption.  In case you don’t need to miss a day, take into account supplementing with our personal Turmeric Soothe.

Keto Cauliflower Fried Rice

– Keto Summit

Substances: cauliflower, eggs, leek or scallions, ham, tamari soy sauce (gluten and grain-free), coconut oil, salt.

Fried rice is such a preferred dish, however when you find yourself consuming paleo, you may keep away from it. Why not give this one a try to see how straightforward it’s to make your self? Cauliflower rice has nearly the identical texture as common rice and a few folks want it as a result of it isn’t so filling. It might additionally tackle the flavors of different seasonings and goes so properly on this fried rice recipe that it might change into a go-to on a busy evening.

Keto Cauliflower White Rice

– Keto Summit

Substances: cauliflower, coconut oil, salt.

Right here is one other useful recipe that exhibits you other ways to cook dinner cauliflower rice, which is a staple on the ketogenic food regimen. You’ll be able to even make it nuttier, like common brown rice, by roasting the cauliflower within the oven first earlier than grating or processing it into rice-like items. The veggie rice will also be used chilly in salads rather than couscous for a grain-free lunch.

Cauliflower Rice Pilaf with Mint and Peas

– Empowered Sustenance

Photograph Credit score: Empowered Sustenance

Substances: cauliflower, coconut oil, shallots, shiitake or button mushrooms, garlic, tamari sauce, balsamic vinegar, frozen inexperienced peas, mint, juice of lemon, salt, pepper, pistachios.

This pilaf dish has its origins within the Center East, however it is a great keto tackle the normal. You’ve got cauliflower rice flavored with tamari, a gluten-free soy sauce and studded with peas. Frozen peas can be utilized right here as an alternative of recent, and they’ll nonetheless have all of the vitamins as a result of they’re picked and packed actually shortly. This pilaf makes a beautiful gentle lunch to share with associates.

Cauliflower Rice

– Ditch the Carbs

Photograph Credit score: Libby from Ditch The Carbs

Substances: cauliflower, coconut cream full fats, desiccated/shredded coconut unsweetened, coriander/cilantro, salt.

Cauliflower rice is a good facet to have on the keto food regimen as it’s low in carbohydrates, not as starchy as common rice and might help you improve your consumption of wholesome greens. It’s straightforward to adapt the ‘rice’ to go well with no matter dish you’re serving it with by including in numerous flavorings; for instance, you’ll be able to add ginger and garlic and a contact of tamari for Chinese language meals.

Soiled Cauliflower Rice

– Cavegirl Delicacies

Photograph Credit score: Michelle from Cavegirl Delicacies

Substances: coconut oil, onion, mushrooms, scorching sauce, Creole spice/seasoning, garlic, sea salt, floor black pepper, riced cauliflower.

The recipe right here makes use of Creole spice and scorching sauce to offer you cauliflower rice that’s so spicy and stuffed with taste that it will be good to serve with easy grilled rooster and even with eggs at breakfast. The spices can masks the flavour of the cauliflower, so this keto recipe could be one for these within the household who will not be actual cauli followers. You’ll be able to flip this right into a filling meal by including in some cooked rooster or shrimp.

How To Make Cauliflower Rice

– Cook dinner Eat Paleo

Photograph Credit score: Lisa from Cook dinner Eat Paleo

Substances: cauliflower, olive oil/ghee or bacon fats, sea salt, floor pepper.

Cauliflower rice matches with nearly any food regimen plan together with keto, paleo, and vegan, so it’s a nice ingredient to make use of if your mates or household have allergic reactions or dietary points. It may be frozen uncooked then cooked once you want it and it makes a beautiful gentle facet dish to serve with stews and curries. So simply comply with this recipe for low carb rice and hold it keto!

Straightforward Curry Cauliflower Rice

– Ditch the Carbs

Substances: riced cauliflower, floor turmeric, vegetable inventory, coconut chips.

Cauliflower rice is a good invention because it means that you can mimic regular rice however with out the negative effects! Flavored with turmeric and coconut, it’s the good facet dish to serve with Indian-inspired dishes. If you’re utilizing a meals processor, simply watch out to not overdo it or you’ll be able to find yourself with mash as an alternative!

Keto Cauliflower Rice Casseroles

Low Carb Baked Rooster and Cauliflower Rice

– I Breathe I’m Hungry

Photograph Credit score: Mellissa from I Breathe I’m Hungry

Substances: uncooked cauliflower, parsley, pitted inexperienced olives, lemon zest, lemon juice, rooster inventory, black pepper, kosher salt, garlic powder, olive oil, rooster items (drumsticks, thighs, or breasts), onion powder, paprika.

Baked rooster and rice is a traditional meal that almost all of us had rising up, and there’s no cause why you need to quit consuming it simply due to the ketogenic food regimen. Like all baked rooster dishes, this one works finest with both drumsticks or thighs because the meat closest to the bone has a extra intense taste. The lemon juice and zest add freshness to the flavour however they don’t overpower the flavour of the meat.

Rooster Pesto Cauliflower Rice Bake

– Magnificence and the Foodie

Photograph Credit score: Stacey from Magnificence and the Foodie

Substances: almonds, recent basil leaves, recent parsley, garlic, olive oil, sea salt, black pepper, boneless rooster breasts, cauliflower florets, tomato, do-it-yourself pesto.

This keto recipe is for an additional one-pot marvel – good to chop down on the washing-up! The flavors of the garlic, basil and tomato give this rooster and cauliflower rice bake an actual Italian affect and in case you are having a Mediterranean feast you may cook dinner this in particular person dishes and serve straight from the oven for a tasty and spectacular essential.

Low-Carb Rooster and Cauliflower Casserole (Comprises Dairy)

– The Spruce Eats

Substances: boneless rooster breasts, olive oil, salt, black pepper, heavy cream (or half-and-half), head cauliflower, dried herbs, parsley, cheddar cheese.

There’s a actual ‘consolation meals’ really feel about this keto casserole and you’ll find it warming and filling however stuffed with taste, particularly if you happen to select to make use of the cheese. The cauliflower will soak up among the flavors of the recent herbs on this recipe, making it an incredible low carb base for the meat and sauce. Though this dish appears as if it takes some time to organize, it may be prepped in below twenty minutes, so might be helpful for dinner on a midweek evening.

Loaded Cauliflower Bake (Comprises Dairy)

– Good Keto

Substances: massive head cauliflower, butter, heavy cream, cream cheese, sharp cheddar cheese, salt, pepper, bacon, inexperienced onions.

Cauliflower cheese was a typical meal for us once we had been younger because it was filling however fairly low-cost, and the identical might be stated for this nice keto model! It does have an added protein supply from the bacon, however what dish doesn’t style higher with bacon! It is a comforting and filling meal, however it received’t go away you feeling bloated the way in which common rice dishes can.

Broccoli Cauliflower Rice Rooster Casserole (Comprises Dairy)

– Isabel Eats

Substances: boneless rooster breasts, olive oil, frozen cauliflower rice, frozen broccoli cuts, eggs, mozzarella cheese, sea salt, garlic powder, onion powder, butter, Italian mix cheese.

If you see the elements listed on this keto-friendly and gluten-free recipe, you may marvel about frozen broccoli, however let me reassure you! I take advantage of it on a regular basis and it tastes simply nearly as good as recent however at a fraction of the value. This rooster casserole has meat, greens and ‘rice’, so there is no such thing as a want for an additional facet dish as it is a satisfying one-pot meal.

Mexican “Cauliflower Rice” Casserole (Comprises Dairy)

– Dr. Laura’s Kitchen

Substances: butter, onion garlic, floor beef or boneless rooster, sea salt, oregano, cumin, chili powder, head cauliflower, tomato sauce, cheddar cheese.

This nice keto recipe is adaptable to fit your tastes as it may be made with both floor beef or rooster, and it may be made as spicy as your loved ones likes. It is a dish that may be made in thirty minutes and offers you a hearty and filling meal the entire household will get pleasure from. The recipe suggests just a few completely different toppings, however I discover the dish is tasty sufficient to get pleasure from by itself.

Roasted Cauliflower “Rice” with Garlic and Lemon

– Skinny Style

Substances: riced cauliflower, olive oil, garlic, kosher salt, parsley, lemon juice.

In case you discover common cauliflower rice is a bit bland, this keto recipe will jazz issues up for you! Roasting the cauliflower may give it a beautiful nutty taste that’s set off very well by the garlic and lemon. This makes a improbable facet to serve with fish or rooster and it really works equally properly if you happen to use pre-prepared frozen cauliflower, which is helpful for busy individuals who don’t have time to prep recent cauliflower.

Inexperienced Chile Cauliflower Rice Casserole (Comprises Dairy)

– A Candy Life

Substances: cauliflower rice, Mexican or cheddar cheese, inexperienced chilies, garlic, salt, black pepper, butter.

When you find yourself following the keto pathway there is no such thing as a want so that you can miss out on consolation meals when you’ve got scrumptious recipes like this one! It is a spicy, filling dish that’s filled with taste and can be an incredible essential for dinner midweek. It additionally works as a facet with plain grilled rooster or with shrimp or fish if you happen to want additional protein. You should use recent or frozen cauliflower rice on this dish.

Baked Paleo Rice

– Paleo Gone Sassy

Substances: head of cauliflower.

In case you have tried to make cauliflower rice on the range prime and located it went a bit soggy, why not attempt baking it! The feel of the ‘rice’ is way more like common rice and it has a barely sweeter, nutty taste. Whether or not you’re consuming paleo or keto for well being causes, to shed some pounds or simply to be more healthy, this ‘rice’ generally is a nice facet with a great deal of mains and it will probably assist hold your meals low in carbohydrates.

Different Keto Cauliflower Rice Recipes

Cauliflower Rice Recipe

– Paleo Flourish

Substances: cauliflower, onion, crimson bell pepper, inexperienced jalapeno, eggs, coconut oil, salt, pepper.

This recipe provides you an alternative choice to conventional Chinese language egg fried rice, however with out the rice! You continue to have all the flavour you’d count on from the bell peppers and the coconut aminos and this dish might be served by itself or as a facet for Asian-inspired meals. I wish to serve this with stir-fries as an alternative choice to utilizing noodles, however actually the selection is yours! Riced cauliflower will also be frozen then cooked once you want it.

Paleo Chinese language Cauliflower Fried Rice

– Paleo Flourish

Substances: cauliflower, eggs, cubed carrots and peas-frozen package deal, tamari soy sauce (gluten and grain-free), coconut oil, salt.

Fried rice is such a preferred dish, however when you find yourself consuming paleo, you may keep away from it. Why not give this one a try to see how straightforward it’s to make your self? Among the finest elements on this recipe is the frozen greens. Already minimize for you, frozen veg is ready so shortly that it nonetheless retains all of its unique goodness, and it additionally helps you chop down on waste as you solely use what you want. The cauliflower has nearly the identical texture as rice and a few folks want it as a result of it isn’t so filling.

Paleo Thai Rooster and “Rice”

– Paleo Flourish

Substances: cauliflower, ginger, eggs, chilies, garlic, meat from an entire rooster (or use cooked rooster breasts), salt, coconut oil, cilantro.

You’ll in all probability be stunned on the quantity of ‘rice’ you may get from one head of cauliflower, so ensure you use a big pan for this dish. Cauliflower rice makes an incredible base for any protein and can be utilized as a low carb substitute for odd rice. That is additionally an effective way to get the youngsters maintaining a healthy diet as they received’t be capable of inform the distinction, because of the scrumptious rooster flavored with the ginger and garlic.

Lime & Coconut Cauliflower Rice

– Meatified

Photograph Credit score: Rach from Meatified

Substances: coconut oil or avocado oil, cauliflower florets, full-fat coconut milk, unsweetened shredded coconut, lime juice, lime zest, recent cilantro.

The cauliflower rice on this recipe has a texture, not in contrast to sticky rice as it’s simmered in coconut milk, and works very well with curries and different Asian dishes. It additionally makes low carb different to sticky rice when you find yourself making sushi! The lime provides a beautiful citrus zing to the dish and helps to masks the flavour of the cauliflower when you find yourself serving it to people who don’t just like the style.

Coconut Lime Cauliflower Rice

– I Breathe I’m Hungry

Photograph Credit score: Mellissa from I Breathe I’m Hungry

Substances: cauliflower, coconut milk powder, coconut oil, water, recent cilantro, recent lime zest.

Right here is one other cauliflower rice dish that allows you to experiment with completely different flavoring for this low carb facet dish. It has a creamy texture, not in contrast to a risotto, and the zingy lime provides the cauliflower rice a recent style that goes very well with rooster and fish dishes. This might work with a keto-friendly Thai-inspired inexperienced curry.

Low Carb Keto Breakfast Burrito Bowl Recipe

– Ketogasm

Photograph Credit score: Tasha from Ketogasm

Substances: lean floor beef, keto taco seasoning, water, cauliflower riced, cilantro, ghee, eggs, sea salt, pepper.

This keto low carb breakfast bowl recipe has all of the vitamin you would want for a wholesome begin within the morning, however it will also be served as a essential for dinner as an alternative. It’s a fusion of three elements – taco meat, scrambled egg, and flavored cauliflower rice and the entire dish could be very tasty and filling. This might be the proper dish to have in case you are going through a busy day and it could be a very long time until lunch!

Cauliflower Rice

– The Well being Nut Mama

Photograph Credit score: The Well being Nut Mama

Substances: cauliflower, ghee, Bone Broth, sea salt.

That is one other good fundamental recipe that explains clearly methods to make cauliflower rice that you need to use in any dish as a substitute for normal white rice. It’s considerably decrease in carbohydrates and is grain-free, which might be useful with inflammatory points. So why not serve this as an alternative subsequent time you’re having a curry or stew – you may even want it!

Sautéed Rooster Livers with Riced Cauliflower, Collards and Herbs

– Autoimmune Wellness

Substances: strong fats (lard), leek, rooster livers, collard greens, cauliflower-coarsely riced, mint leaves, basil leaves, Italian parsley, flat leaf parsley, sea salt.

In case you have struggled prior to now to get the household to eat extra organ meat, you may discover this dish goes down a lot simpler. The rooster livers are a lot milder and don’t have the sturdy style of beef liver, and paired with the rice and herbs, generally is a nice supply of vitamin for the entire household. This AIP and keto-compliant dish might be frozen, so any leftovers can be utilized for future meals.

Saffron Herbed Cauliflower Rice within the Prompt Pot® Duo Mini

– Cavegirl Delicacies

Photograph Credit score: Michelle from Cavegirl Delicacies

Substances: water, cauliflower, ghee, garlic, saffron threads, mint, cilantro, sea salt, black pepper, lemon juice, lemon zest.

Now I do know that saffron is dearer than gold, however as a bit of contact of luxurious or for a shock celebration meal it actually works! It provides a delicate taste and aroma to the rice and offers beautiful golden flecks by the dish. You may as well differ this through the use of completely different herbs relying on what your essential course goes to be – for instance, you need to use parsley and oregano together with an Italian-inspired meal.