Keto-Friendly Cauliflower Rice

  • Date: May 26, 2021
  • Time to read: 4 min.

Cauliflower rice is great and whether he knew at the living a keto, low-carb whether you’re just trying to into a healthier.  This simple cauliflower rice dish in the perfect rice replacement.  It is gluten-free vegetarian, and most importantly low-carb.  The perfect side dish for anybody living a keto / low-carb /low sugar lifestyle.

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Where did Cauliflower Rice originate?

Cauliflower anf keto cauliflower rice

Cauliflower rice became an Internet sensation post-2010.  When suddenly, cauliflower was replacing everything!  It became our pizza bases, our waffles, hash browns and even our rice!

However, it would appear that cauliflower rice first became popular in America in the late nineties.  Since this time, persons have embraced its health benefits and it has become part of our regular diet.

This is even more common for those of us that live a keto / low-carb lifestyle. Although reluctant at first (after a horrendous attempt at a low-carb pizza base!) I am now happy to be on the cauliflower bandwagon!

It’s also great if you are trying to sneak extra veg into the kid’s diet!

How many carbs are there in cauliflower rice?

A serving of cauliflower rice (around 100 grams) will contain around 5 grams of carbs, 100g of basmati rice will have approximately 25 grams of carbs, making the cauliflower rice the winner by far!

If you are living a keto (ketogenic), low-carb high-fat (LCHF) or low sugar way of life or if you are just trying to cut a few carbs out of your diet.

How to make Cauliflower Rice

This really could not be any simpler.  Firstly, your cauliflower needs to be grated to resemble rice.  The easiest way to grate your cauliflower is to blender it in a food processor. 

Before I went keto and only has cauliflower rice when I was on a health kick – I would grate this by hand. This would take forever and actually put me off eating the cauliflower rice as well as it was way too much effort to do.

Also, I would end up grating off my nails and the end of my fingers! A food processor with a grater attachment is by far the easiest way to do this!

Getting rid of the excess moisture in your Cauliflower….

Cauliflower floretter

I use a dish towel and put my cauliflower rice in the middle of it and then twist the dish towel to ring out and excess moisture.

This is really important to do if you have used frozen cauliflower as its water content is higher.

If you do not do this you will end up with soggy cauliflower rice which is not nice! 

Can I store cauliflower rice?

If you cook your cauliflower rice after removing the water you will be able to store the rice in the fridge for 3-4 days in an airtight container.

If you do not cook it the cauliflower will give off a really bad smell like rotten eggs – which nobody wants to open the fridge door to!!

Freezing cauliflower rice

We are all in a rush and need ‘hacks’ to help us out wherever possible. You can freeze cauliflower rice. I have tried doing this before and after cooking. If you freeze after cooking it does not reheat very well. The rice becomes ‘mushy’.

I have found that if you freeze it after wringing out all of the excess water it will store well in the freezer for up to a month. I portion it out into Lock and Lock containers and freeze it. I have tried doing this in old take away containers, but as they are not ‘airtight’ moisture seems to get back into the cauliflower. Keep life simple and make this in batches and store.

The cheapest way to make cauliflower rice

I am a clean person, but I hate tidying up the mess that doing this makes – not to mention needing to wash the dishcloth every time! In order to reduce the mess, time and effort in my kitchen I buy 2-3 cauliflower heads when they are on offer and blitz it all up in one go.

I will drain the water out of the cauliflower and then freeze it in batches (normally 2 portions) ready for when I need it. If I am being really good, I will weigh out the batches to keep control of my portions.

This will normally last me the month. What’s more, is, it keeps me on track for my keto lifestyle as it is there and ready when I want it! 

Cauliflower Rice

Course: Lunch & Dinner, Starters & SidesDifficulty: Easy


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Perfectly fluffy, keto-friendly, low carb, low sugar cauliflower rice – try it today!


  • 1 cauliflower head medium size (550 grams ish!)

  • 3 tablespoon butter

  • Salt & Pepper to taste

  • 2 teaspoon sesame oil


  • Grate the cauliflower until it is in rice size pieces. You can use a food processor for this purpose or use your NutriBullet and blitz the cauliflower in small batches.
  • Take a large frying pan. Heat butter. Add finely chopped onion, ginger, and garlic. Sauté them for two to three minutes until they go see through.
  • Turn the heat down to the lowest setting add the grated cauliflower along with salt, and pepper. Try to spread the cauliflower evenly on the frying pan. Cook for 10 to 15 minutes. Stir every two minutes.
  • Add sesame oil at the end of the cooking and stir through.
  • When you feel the cauliflower rice is cooked in the right consistency, you can turn of the heat. Serve hot.

Like the sound of this? Why not try our Chinese Special Fried Rice recipe!

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