Following a keto diet can be challenging, especially when it comes to finding healthy and delicious meal options. Fortunately, riced cauliflower is a versatile and low-carb substitute for rice that can be used in a variety of keto recipes. Riced cauliflower is made by chopping cauliflower into small pieces, similar to the size of rice. It can be used in stir-fries, salads, and even as a base for pizza crusts. In this article, we will explore some delicious and easy keto recipes for riced cauliflower that will help you stay on track with your diet.
Prep Time and Cook Time
The prep time and cook time for these recipes will vary depending on the recipe you choose. However, most recipes take between 15-30 minutes to prepare and cook.
Ingredients
The ingredients for these recipes are simple and easy to find at your local grocery store or farmer's market. You will need riced cauliflower, various meats and vegetables, herbs and spices, and keto-friendly sauces and oils.
Equipment
To make these recipes, you will need a few basic kitchen tools, including a large skillet, a baking sheet, a food processor or grater, and a mixing bowl.
Method
1. Cauliflower Fried Rice
Ingredients: - 1 head of cauliflower, riced - 2 tablespoons of coconut oil - 1 onion, diced - 1 cup of mixed vegetables (carrots, peas, and green beans) - 2 cloves of garlic, minced - 2 eggs, beaten - 2 tablespoons of soy sauce - Salt and pepper to taste Method: 1. In a large skillet, heat the coconut oil over medium heat. 2. Add the onion and cook until translucent, about 3-5 minutes. 3. Add the mixed vegetables and garlic and cook for another 3-5 minutes. 4. Add the riced cauliflower and stir to combine. 5. Push the cauliflower mixture to one side of the skillet and add the beaten eggs to the other side. Scramble the eggs until cooked through. 6. Combine the eggs with the cauliflower mixture and add soy sauce, salt, and pepper to taste.
2. Cauliflower Pizza Crust
Ingredients: - 2 cups of riced cauliflower - 1 egg, beaten - 1 cup of shredded mozzarella cheese - 1 teaspoon of dried oregano - 1/2 teaspoon of garlic powder - Salt and pepper to taste Method: 1. Preheat your oven to 425°F (218°C). 2. Line a baking sheet with parchment paper. 3. In a mixing bowl, combine the riced cauliflower, egg, mozzarella cheese, oregano, garlic powder, salt, and pepper. 4. Mix well until a dough forms. 5. Spread the dough onto the baking sheet, forming a circular pizza crust shape. 6. Bake for 15-20 minutes until the crust is golden brown. 7. Add keto-friendly pizza toppings of your choice and bake for an additional 5-10 minutes until the cheese is melted and bubbly.
3. Cauliflower and Chicken Stir-Fry
Ingredients: - 2 cups of riced cauliflower - 1 pound of chicken breast, diced - 1 onion, diced - 2 cloves of garlic, minced - 1 cup of mixed vegetables (broccoli, bell peppers, and mushrooms) - 2 tablespoons of coconut oil - 2 tablespoons of soy sauce - 1 teaspoon of ginger powder - Salt and pepper to taste Method: 1. In a large skillet, heat the coconut oil over medium heat. 2. Add the diced chicken and cook until browned, about 5-7 minutes. 3. Add the onion and garlic and cook until translucent, about 3-5 minutes. 4. Add the mixed vegetables and cook for another 3-5 minutes. 5. Add the riced cauliflower, soy sauce, ginger powder, salt, and pepper to the skillet and stir to combine. 6. Cook for an additional 5-7 minutes until the cauliflower is tender and the flavors are well combined.
Notes
These recipes are easy to customize to your taste preferences. Feel free to add or remove ingredients as needed. You can also double or triple the recipes to make leftovers for the week.
Nutrition Info
These recipes are all low in carbohydrates and high in healthy fats and protein, making them perfect for a keto diet. Each recipe yields 2-4 servings and contains approximately 300-500 calories per serving.
Recipe Tips
To make riced cauliflower, you can either use a food processor or a grater. Both methods work well, but a food processor will be faster and easier. When making cauliflower pizza crust, make sure to squeeze out as much moisture as possible from the riced cauliflower before mixing with the other ingredients. This will help the crust become crispy and hold its shape. Finally, when making stir-fries or other dishes with riced cauliflower, be careful not to overcook it. Cauliflower can become mushy if cooked for too long, so keep an eye on it and remove it from the heat once it is tender.
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