How to Make Keto Cauliflower Rice

keto cauliflower rice
Photo: CC0 Public Domain / Unsplash - Amber Faust

Keto cauliflower rice is great for those following a low-carb diet, or for those looking to add more vegetables into their diet. We’ll show you an easy recipe that is prepared in 10-15 minutes.

Regional and seasonal vegetables like cauliflower are the basis of any balanced diet, meaning everyone can benefit from delicious keto cauliflower rice. To find out when cauliflower is in season where you live, check out the Seasonal Food Guide.

Ingredients for Low-Carb Rice 

The ketogenic (keto) diet is a very low-carb, high-fat diet. Cauliflower rice is a great way to enjoy your favorite rice dishes without the extra carbs.

For two servings of keto cauliflower rice, you’ll need the following ingredients:

  • 1 small cauliflower
  • 1 tbsp. olive or coconut oil 
  • salt & pepper 
  • 1 tbsp. chopped herbs

To make cauliflower rice, you will need either a food processor or box grater, and a frying pan.

  • Prep Time: 5 minutes
  • Cook Time: 8 – 10 minutes

When making keto cauliflower rice, it is best to use organic ingredients. Organic cultivation ensures that vegetables are free of chemical-synthetic pesticides and come from sustainable agriculture. It is also important to use regional produce whenever possible. Vegetables from regional cultivation have shorter transport distances and are therefore better for your personal CO2 footprint. 

How to Make Keto Cauliflower Rice 

keto cauliflower rice
Herbs, nuts and berries make a great addition to cauliflower rice. (Photo: CC0 Public Domain / Flickr - Marco Verch)

Making keto cauliflower rice is actually very simple: 

  1. Remove the leaves and cut the head of cauliflower into small florets.
  2. Wash the cauliflower florets carefully.
  3. Add the cauliflower florets to your food processor and blitz until you get rice-sized pieces. Alternatively, you can finely grate the cauliflower with a box grater.
  4. Heat the oil in a frying pan.
  5. Fry the cauliflower rice over medium heat for approximately five to seven minutes to cook it.
  6. Season the cauliflower rice with salt, pepper, and chopped herbs.

Note: It is important that you add the salt at the very end. Salt draws the water out of the cauliflower, which would consequently steam the vegetable instead of frying it.

You can serve your cauliflower rice alongside main dishes like briam or or a vegan roast. Alternatively, you can use your cauliflower rice to make cauliflower bread!

This article has been translated from German by Karen Stankiewicz. You can find the original here: Blumenkohlreis: Schneller Low-Carb-Reisersatz

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