Keto Cauliflower Rice

Keto Cauliflower Rice

This is a nifty way to mimic rice when you are serving a dish that needs all its lovely sauces mopped up. I cooked down onions and garlic to add more flavour before adding and cooking the blitzed cauliflower. It’s high in fibre and filling. You can play around and pimp it using different freshly chopped herbs or flavoured oils, but this recipe below is a good ‘base’, so go wild…

– – – – – – – – – – – – per serving – – – – – – – – – – – –
Carbs 5.3g
(19.6%); Fat 7.4g (62.4%); Protein 4.9g (18%)
– – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

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Keto Cauliflower Rice
A great side dish to serve alongside your protein or mop up all that heavenly sauce from your main meal or keto stew, coming in at 5.3g carbs per serving...
Keto Cauliflower Rice
Votes: 1
Rating: 5
You:
Rate this recipe!
Course Side dishes
Prep Time 10 minutes
Cook Time 10 minutes
Servings
as a side dish
Ingredients
  • 500 g cauliflower florets
  • 2 TB olive oil
  • 1/2 onion peeled and finely chopped
  • 3 cloves garlic peeled and finely chopped
  • salt and white pepper
Course Side dishes
Prep Time 10 minutes
Cook Time 10 minutes
Servings
as a side dish
Ingredients
  • 500 g cauliflower florets
  • 2 TB olive oil
  • 1/2 onion peeled and finely chopped
  • 3 cloves garlic peeled and finely chopped
  • salt and white pepper
Keto Cauliflower Rice
Votes: 1
Rating: 5
You:
Rate this recipe!
Instructions
  1. Blitz the cauliflower florets (cut into small, equal-size pieces) in a food processor. Set aside.
  2. Heat the olive oil in a large non-stick pan or wok and cook the onions and garlic over a low heat. You want them completely softened, not caramelised.
  3. Tip in all the blitzed cauliflower and increase the heat to high. Stirring continuously to ensure all the cauliflower is coated in the oily onion/garlic mixture.
  4. Cook for 4-5 minutes, then remove the pan from the heat. (Be careful not to over-cook, as you will end up with a paste.)
  5. Season the cauli-rice with salt and white pepper and serve as needed as a side dish.
  6. These recipes have been created for you to enjoy and share with like-minded peeps. If you loved it - please take a pic of your creation & share it on your Keto/Low-carb Facebook community groups. Please credit M&L by supplying the link of this recipe. (I would appreciate that very much!) If you ran into trouble with the recipe - please use the comment facility below so that I can respond to your queries, and in that way other readers can benefit from it too.
Recipe Notes

Macro Details per serving
19.6%    Carbs
18%    Protein
62.4%    Fat

Nutritional Information per serving
Calories                         107Kcal / 448kJ
Fat                                  7.4g
of which saturates       1.2g
Carbohydrates             5.3g (for my US readers, these are what you refer to as net carbs. See below*)
of which sugars           4.1g
Fibre                               2.7g
Protein                           4.9g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 5.3g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and it’s indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
None

Keto Cauliflower Rice

The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.

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