Creamy Cauliflower Rice (Keto)

Like most of you, I have made cauliflower rice, cauliflower mash and cauliflower couscous (just run a search on this site if you want to see those recipes). I love them all and make all three regularly. Here, I wanted to play around with the flavours of the mash I make, but include a little texture. So I pretty much used the best cooking methods to achieve exactly that – and now this version is my favourite! I had no idea what to title it, but “creamy cauliflower rice” seemed to be the most accurate description. Enjoy!

– – – – – – PER SERVING – – – – – –
Carbs 4.2g | Fat 11g | Protein 5.3g
– – – – – – – – – – – – – – – – – – – – –

DID YOU KNOW that I am also the author of two cookbooks! My first book KETO KITCHEN (published by Kyle Books London, 2020) is available worldwide and has consistently remained one of the best-selling low carb cookbooks in the UK. My second book LAZY KETO KITCHEN (2021) is coming out this summer, and is now available to pre-order.

“I want you to achieve the best outcome with all the recipes on Fats of Life. If you haven’t already done so, please read the RECIPE SUCCESS page which is packed with handy tips and advice. Happy Cooking, everyone!”Monya

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Creamy Cauliflower Rice (Keto)

Inspired by a combination of cauliflower mash and cauliflower rice, this is a great combo of the two methods resulting in a lovely creamy mix that still offers a little texture.
Course Side Dish
Cuisine General
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 as a side dish


  • 500 g (17.6 oz) cauliflower florets
  • 60 g (2.1 oz) full-fat cream cheese (soft cheese)
  • 30 g (1 oz) unsalted butter
  • salt and ground white pepper
  • snipped chives, to garnish (optional)


  • Trim the cauliflower into small, equal-size pieces while you bring a large pot of salted water to the boil.
  • Blitz the cauliflower in a mini food processor / food chopper. This is best in two or three batches to ensure the cauliflower resembles very coarse breadcrumbs, as pictured. If you do it all at the same time, you risk some of the cauli turning to mush which is a texture we want to avoid in this recipe.
  • Once the pot of water is rapidly boiling, tip in the cauliflower. Boil for 8 minutes only.
  • Drain or strain the cauliflower. If you have a very big strainer, this is best - but my strainer wasn't big enough and I didn't want to do this in two batches, so I used a colander lined with muslin / cheesecloth.
    Allow the cauliflower to steam off.
    Agitate with a spoon or spatula while draining to remove as much liquid as you can. If you must, lift the muslin and squeeze it a little to discard excess wateriness.
  • Tip the cauliflower into a bowl and add the cream cheese and most of the butter. It should still be warm enough to melt and evenly combine. Season generously with salt and ground white pepper.
  • Serve with the remaining butter and some finely chopped herbs of your choice.

For those on INSTAGRAM, tag me @mkilianpalmer so we can all see your lovely creations! Keep scrolling: you can PIN this recipe for later, see detailed macros and browse other recipes in this category.
You can also drop me a comment if you have any questions about this recipe. I will do my best to reply as quickly as possible. Monya xxx


Calories: 137kcal | Carbohydrates: 4.2g | Protein: 5.3g | Fat: 11g

Creamy Cauliflower Rice (Keto)
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Creamy Cauliflower Rice (Keto)
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Nutritional Information per serving
Calories                        137Kcal / 573kJ
Fat                                11g
Carbohydrates              4.2g
Protein                          5.3g

Eggs (may be found in some brands of cream cheese - check label)

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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
Disclosure: Like many blogs, Fats of Life is part of the Affiliates Program on Amazon. The links to the products recommended here are affiliate links, meaning - at no additional cost to you - the author will earn a small commission if you click through and make a purchase.


  1. I’ve recently purchased your cookbook and found your website, it’s great and so pleased to see some fabulous dishes and flavours. I’ve tried a few dishes but so need to make adjustments to some ingredients. (I’ve been following paleo keto diet for years). I have so many food allergies/intolerances, Gluten, dairy, eggs, tomatoes, apples, sunflower oil are the main food issues, with onions, garlic as probable issues, I can just about tolerate a little butter or goats/sheep cheeses occasionally. I am fine with coconut milk/oil and nuts.
    Is there anything you can suggest as suitable alternatives to replace especially all dairy products and eggs in recipes? Thank you

    1. Hi Julie, you aren’t entirely alone. Gluten is definitely off-limits for those doing keto and so is sunflower oil. I feel bad for you having egg and dairy intolerance though, because I love both so much! You could try using ghee (clarified butter where milk solids are removed) and use a full fat coconut milk if you like the taste? xxxx

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