Riced cauliflower is an excellent low-carb substitute for traditional rice. Not only is it low in carbs, but it is also high in fiber and packed with nutrients. Riced cauliflower is especially popular among people following the keto diet because it is a versatile ingredient that can be used in a variety of keto-friendly recipes.
Prep Time
Prepping riced cauliflower is quick and easy. You can either purchase pre-packaged riced cauliflower or make it yourself by grating a head of cauliflower in a food processor. Depending on the size of your food processor, it can take anywhere from 30 seconds to a few minutes to rice a head of cauliflower.
Cook Time
Cook time for recipes using riced cauliflower can vary depending on the recipe. However, riced cauliflower is a quick-cooking ingredient, so most dishes can be made in under 30 minutes.
Ingredients
Some common ingredients used in keto recipes with riced cauliflower include: - Riced cauliflower - Butter or ghee - Olive oil - Garlic - Onions - Bell peppers - Broccoli - Cauliflower florets - Chicken or beef broth - Heavy cream - Parmesan cheese - Salt and pepper
Equipment
- Food processor (if making riced cauliflower from scratch) - Large skillet or wok - Wooden spoon or spatula - Measuring cups and spoons - Chef's knife and cutting board
Method
Here are three easy keto recipes that use riced cauliflower:
Chicken Fried Rice
1. Heat a large skillet or wok over medium-high heat. Add 2 tablespoons of butter or ghee and 1 tablespoon of olive oil. 2. Add 1 diced onion and 2 minced garlic cloves to the skillet and sauté until softened, about 3 minutes. 3. Add 1 diced bell pepper, 1 cup of riced cauliflower, and 1 cup of broccoli florets to the skillet and stir to combine. 4. Push the vegetables to the side of the skillet and add 2 beaten eggs to the empty space. Scramble the eggs until cooked through and then mix them in with the vegetables. 5. Add 2 cups of diced cooked chicken to the skillet, along with 1/4 cup of chicken broth and 1/4 cup of heavy cream. 6. Cook until the sauce has thickened and the chicken is heated through, about 5 minutes. 7. Serve hot, sprinkled with grated Parmesan cheese.
Cauliflower Fried Rice
1. Heat a large skillet or wok over medium-high heat. Add 2 tablespoons of butter or ghee and 1 tablespoon of olive oil. 2. Add 2 minced garlic cloves to the skillet and sauté until fragrant, about 1 minute. 3. Add 1 diced onion and 1 cup of riced cauliflower to the skillet and stir to combine. 4. Add 1 cup of diced cauliflower florets and 1/4 cup of chicken broth to the skillet and stir to combine. 5. Cover the skillet and cook until the cauliflower is tender, about 5 minutes. 6. Remove the lid and stir in 1/4 cup of heavy cream. 7. Cook until the sauce has thickened and the cauliflower is coated, about 2 minutes. 8. Serve hot, seasoned with salt and pepper to taste.
Cauliflower Risotto
1. Heat a large skillet over medium heat. Add 2 tablespoons of butter or ghee and 1 tablespoon of olive oil. 2. Add 2 minced garlic cloves to the skillet and sauté until fragrant, about 1 minute. 3. Add 1 diced onion and 1 cup of riced cauliflower to the skillet and stir to combine. 4. Add 1/4 cup of chicken broth to the skillet and stir to combine. 5. Cover the skillet and cook until the cauliflower is tender, about 5 minutes. 6. Remove the lid and stir in 1/4 cup of heavy cream and 1/4 cup of grated Parmesan cheese. 7. Cook until the sauce has thickened and the cauliflower is coated, about 2 minutes. 8. Serve hot, garnished with chopped parsley.
Notes
- Riced cauliflower can be used in place of rice in any recipe. Just be sure to adjust the cooking time and liquid ratios as needed. - Riced cauliflower can also be used as a low-carb substitute for other grains, such as couscous or bulgur. - Riced cauliflower can be made ahead of time and stored in the fridge or freezer until ready to use.
Nutrition Info
Nutrition information will vary depending on the recipe and serving size. However, riced cauliflower is generally low in carbs and calories, high in fiber, and packed with vitamins and minerals.
Recipe Tips
- If using frozen riced cauliflower, be sure to thaw it thoroughly and squeeze out any excess moisture before using. - Riced cauliflower can be seasoned with a variety of spices and herbs, such as cumin, paprika, or thyme, to add extra flavor. - For a creamier texture, try adding a dollop of cream cheese or sour cream to your riced cauliflower dishes.
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