Low carb cauliflower rice

Cauliflower rice

Cauliflower rice is a low-carb and low-calorie alternative to rice that you make from, you guessed it, cauliflower! Use cauliflower rice when you want the texture of rice but you don’t want the carbs and calories that come with it.

Cauliflower is one of the most versatile low-carb vegetables and can play a big part in your healthy diet. Did you know that one cup of cauliflower rice contains 35 calories, 7 grams of carbohydrates, and provides 2 vegetable servings?  If you compare that to a cup of brown rice (which has 215 calories and 44.8 grams of carbohydrates) you can see why cauliflower rice is a winner!

Cauliflower has many other health benefits, including anti-inflammatory and cancer-fighting properties, and is high in fibre, vitamins, and minerals. If you think you might want to incorporate more cauliflower into your diet, check out our mashed cauliflower recipe, which shows you how to use cauliflower to make a low-carb substitute for mashed potatoes.

One medium-sized head of cauliflower makes about four 1-cup servings of cauliflower rice.

Cauliflower Rice
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins

Learn how to make the perfect cauliflower rice -  an easy-to-make low carb replacement for rice! Use it when you want the texture of rice but not all the carbs and calories.

Course: Side Dish
Cuisine: Low Carb
Keyword: cauliflower
Servings: 4
Calories: 35 kcal
  • 1 head cauliflower (medium sized)
  1. Wash the cauliflower and remove leaves.

  2. Cut the cauliflower into quarters and remove the core. 

  3. Grate the cauliflower using a hand-held grater. If that's too much work, you can use a food processor to chop it into small pieces about the size of rice, but the texture isn't quite as nice.

  4. Heat a large, nonstick frying pan on medium-high heat, and add the cauliflower. Don't add any water or oil!

  5. Dry-fry the cauliflower for about 5 minutes, stirring constantly, until tender.