“This is a nifty way to mimic rice when you are serving a dish that needs 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. Be sure to also check out my Creamy Keto Cauliflower Mash.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Cauliflower Rice…
One of the primary benefits of cauliflower is its low carbohydrate content. Cauliflower rice is a versatile and popular substitute for traditional rice on the keto diet, offering several nutritional benefits that align with the principles of ketogenic diet.
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Cauliflower is a good source of dietary fibre, which is important for digestive health and can help with satiety. Fiber also helps stabilise blood sugar levels, preventing spikes and crashes, which is essential on a keto diet to maintain a state of ketosis.
Cauliflower is a nutrient-dense vegetable that provides essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients contribute to overall health and well-being, ensuring that you receive essential vitamins and minerals while following a keto diet.
Cauliflower rice is a blank canvas that can be seasoned and flavoured to suit a variety of dishes. It absorbs flavours well, making it a versatile ingredient in keto recipes, from stir-fries to casseroles and even pizza crusts.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Cauliflower Rice, as well as all the Sides dishes on Fats of Life®.
Cauliflower Rice
Per serving
Equipment
Ingredients
- 500 g (17.6 oz) cauliflower florets
- 2 TB unsalted butter
- 1/2 onion, peeled and finely chopped
- 3 cloves garlic, peeled and finely chopped
- salt and white pepper
Instructions
- Blitz the cauliflower florets (cut into small, equal-size pieces) in a food processor. (If you are using a mini food processor like I did, do this in two or three batches.) Set aside.
- Heat the butter 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.
- Tip in all the blitzed cauliflower and increase the heat to high. Stirring continuously to ensure all the cauliflower is coated in the onion/garlic mixture.
- Cook for 5-10 minutes, then remove the pan from the heat.
- Season with salt and white pepper and serve as needed as a side dish.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories             107Kcal / 448kJ
Fat                 7.4g
Carbohydrates        5.3g
Protein              4.9g
Allergens
Milk
See all the Side dishes on Fats of Life:
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.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx