Discover how to make cauliflower rice ... no-mess method. The easiest and tastiest recipe is an absolute low carb, keto and Paleo staple recipe.
You can adapt and flavour cauliflower rice any which way you like.
If you have ever made cauliflower rice with a hand grater/shredder and found cauliflower covering your entire kitchen, then watch the quick cooking video, and watch how I end up with ZERO mess using my method.
Cauliflower Rice
If you have been eating low carb for a while, you will have heard of cauliflower rice.
What is so wrong with rice I hear you say? Rice is incredibly high in carbs and isn't that nutritious?
Take a look at the comparison below showing Cauliflower Rice is far more nutritious.
Cauliflower is incredibly low carb, high in fibre, Vit A, Vit B6, and Vit C. The calcium and magnesium are slightly lower, but this is of little concern when eating LCHF because your entire diet will be high in these anyway because we emphasise variety and whole foods.
Another point to remember with rice, is that many people either overeat (who eats just 1 cup?) so you could easily consume a few days worth of carbs in one sitting.
Cauliflower rice vs white and brown rice nutrition
Cauliflower 1 cup serving: 5.3g carbs, 2.5g fibre, 2.4g sugar, Vit A 0.3%, Vit B6 10%, Vit c 77%, calcium 2.2%, iron 2.4%, magnesium 4%
White rice 1 cup cooked : 53.2g carbs, 0.6g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 0.6%, iron 15%, magnesium 21%
Brown rice 1 cup cooked : 44.8g carbs, 3.5g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 2%, iron 4.5%, magnesium 21% (% of your daily requirement)
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How to flavour cauliflower rice?
With cauliflower rice, the sky is the limit. You can eat and eat as much as you like without feeling guilty or feeling bloated and stodgy for hours. When I explain that we have gone low carb, many react saying it is restrictive and not healthy.
I have never eaten so many vegetables since I switched to a low-carb and keto diet.
In fact, I eat more vegetables than many vegetarians I know. My children have never eaten so many vegetables and such a wide variety. Yes, it takes a while to get used to doing things a bit differently, but it soon becomes the 'new normal'.
I try and make all my recipes as easy as possible. I don't use a hand shredder/grater, I don't pre-soak, I don't pre-season.... I shred/grate it all using the blender, then cook in coconut cream and seasoning. All in all, it is actually quicker than cooking rice! I like to flavour mine so it is not so 'cauliflowery', but plain rice needs flavouring too. Cauliflower rice can really add to the meal, rather than being the vehicle for the meat to go on.
Cauliflower Rice
Recipe Video (tap to play)
Calculate ingredients
Ingredients
- 1/2 cauliflower cut into pieces, small enough to fit into your blender
- 250 ml coconut cream full fat
- 25 g desiccated/shredded coconut unsweetened
- 1 tsp coriander/cilantro dried or fresh
- salt to taste
Equipment
Instructions
- Grate/shred all the cauliflower using the blender.
- Place in a large saucepan and add the coconut cream, coconut, coriander and salt.
- Cook on a medium/high heat until softened, stirring occasionally to stop the coconut cream from burning.
- Garnish with more coriander and desiccated coconut.
Nutrition
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Cauliflower rice can be served with these dishes - can you tell I love curry recipes?
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Sonia
When cooking cauliflower rice I often saute mine with butter or ghee, coconut oil and garlic powder.
Trvelly Cuthbert
Wont be coming back here. Click after click to find what you want. Lifes to short to be manipuated by you lot.
Libby www.ditchthecarbs.com
No probelm. If you would lie to be part of my private website that has no adverts, you can join here 🙂
Letesa
Is this a good recipe to meal prep with? How long does it stay fresh in the fridge?
Libby www.ditchthecarbs.com
Yes, this is brilliant for meal prep. You can cook a large batch and keep in the fridge for a few days OR you can even freeze cauliflower rice, ready to reheat when needed. YAY!
anita
i find that it gives a lot of water even when lightly stire fried.
Libby www.ditchthecarbs.com
Are you using fresh or frozen? Fresh cauliflower should be nice and dry. I add coconut cream and sometimes even turmeric or smoked paprika - yum.
Stephanie
If I strain the water out of coconut milk can I use the thick stuff because I have forgotten the coconut cream ?
Libby www.ditchthecarbs.com
Sure that would work!
Diana
What a good idea to use coconut cream and coconut--I bet this would go well with my de-carbed chicken tikka masala! I"ve been making my cauliflower rice by cooking it with a little heavy whipping cream and stirring in a beaten egg in the end, fluffing it up to give it body--that prep is really good with pot roast and dishes with sauces where you want a neutrally flavored rice. I'm going to try your coconut rice next with my new favorite Indian dish, pork vindaloo!
Libby www.ditchthecarbs.com
Diana this is a wonderful suggestion. As you can tell from the number of low-carb curries on my site, my family an children loooooove curries.
Margaret
Is the total carb = net carb? Or i have to subtract the fiber to get the net carb?
Libby www.ditchthecarbs.com
All recipes here state total carbs. To find the net, simply deduct the fibre value.
Brandy
Could you provide an approximate weight for half a cauliflower? Heads vary widely in size here and I would like to try this with the proper ratio of veg to cream, thank you!
Libby www.ditchthecarbs.com
Gosh I have never weighed my cauliflower, in fact the ratios are there as a guide as I generally throw the cauliflower in the food processor, blitz it up, then pour on the coconut cream and salt. If I were to estimate an amount, I would guess about 4-5 cups of cauliflower once it is processed.
Karen
Hi Liibby - I'm currently living in Spain & having no luck finding coconut cream. I have found creamed coconut - which is packaged in a solid block. Is it the same thing but just needs to be loosened off?
Thanks, Karen
Libby www.ditchthecarbs.com
Yes you could use this, just add as much as you think you need to flavour it, and possibly a little water.
Kari
Karen, where in Spain are you? Here in Costa del Sol we have all the coconut milk and cream we'll ever need.
djnikkik
I like to lightly saute my processed cauliflower in olive oil for my cauliflower rice, as I love the taste of cauliflower and don't feel the need to add any flavourings. But this makes a nice alternative, especially to serve with Thai and Indian curries where the coconut flavour goes well.
Jan C
Does this taste like coconut? I don't like the taste/texture of coconut & it seems to be used in so many low carb recipes.
Libby www.ditchthecarbs.com
Yes it does but I like to use the coconut to hide the cauliflower taste. You could easily omit the coconut and use other flavours such as a little curry paste (for a curry), mustard (to accompany meat), garlic (to accompany chicken) or dill (to accompany salmon) - just a few examples. I just don't like plain cauliflower rice and I think that is why so many other people try and fail at cauli rice as the taste is so strong. I like to 'pimp my cauli' 😉
TheGiantGirl
I hail your genius! This is better then rice. Absolutely delicious. And perfect with spiced chicken. Can't wait to try it with low carb green chicken curry bites (a recipe I am yet to devise, but NOW -with this wonderful rice - it will be a priority).
Carolyn
Just had this for lunch with baked salmon. No coconut cream, so use heavy cream. I freeze packets of it, so always have it handy. So good!
Fluffy
First time I try the cauliflower rice and it's a success! I set aside a portion of it without coriander, put it in a pan with a bit of more cream, vanilla extract and chocolate powder and cooked it for a bit. It made a delicious chocolate rice pudding! 🙂
Libby www.ditchthecarbs.com
Brilliant! I love your idea of turning it into a chocolate rice pudding - genius.
Tina B
Sorry if this has been asked before but I can't seem to find it in the comments...does 'c' stand for cup(s)?
Libby www.ditchthecarbs.com
Yes c is the standard abbreviation for cups. I'll maybe try and write cups from now on.
ashley neil
Can anyone tell me how many calories per portion please?
Pete Cram
Hi. I am single. Can I cook this recipe and freeze the rest for later? Thanks very much.
Libby www.ditchthecarbs.com
I'm sure you could. Freeze it in individual portion sizes then defrost and heat on the stove top so it doesn't go soggy.
Kirsten
Just like homemade baby food, puree veggies can be frozen in ice cube trays and cooked later on stove top or microwave. Each cube is about 1oz.
Ruth Peck
What exactly do you mean when you say "coconut cream" in the ingredients? Do you mean canned coconut milk? I'm sure you don't mean that sugared version of cream of coconut.
Libby www.ditchthecarbs.com
Take a look at my page on Food Brands. Coconut cream is generally only 1-3% carbs and 25% fat, but brands vary widely.
woodplus2014
To clarify: you are right, Libby does not mean the creamed coconut which usually comes in a jar and tastes to me like coconut ice (very sweet and nearly solid) she means coconut cream which usually comes in a can and is thicker (if you get a good brand) than the coconut milk in a can. 🙂
thehomeschoolingdoctor
Wish my family would eat it better. I keep trying! They do so well with other things, but not cauliflower except served as cauliflower. Will keep trying. Thanks!
Amie
Try roasting it in the oven. This is my favorite way to have cauliflower rice. I use a little avocado oil, salt, pepper, & turmeric. 30 mins in a hot oven, and you have a delicious side.
Jel
How many degrees?
Jel
I just fry it with some olive oil, salt en garam massala.4-5 minutes. No taste of cauliflower any mire and nice and dry!
woodplus2014
Recipe looks great but the dish you presented it in is beautiful!!! It is so much more interesting to eat food presented well 🙂 and I'm keen to try this as I don't usually like cauliflower!
Ron
Not to mention that if you are diabetic like I am, You cannot eat rice at all. this is my new rice!!! It is also my new mashed potatoes.