Low carb cauliflower rice

Cauliflower rice

Cauliflower rice is a low-carb and low-calorie alternative to rice that is made from… cauliflower! Use cauliflower rice in your meals when you want the texture of rice but you don’t want the starch and calories that come with it.

Cauliflower is one of the most versatile low-carb vegetables and can play a big part in any healthy diet. One cup of cauliflower rice contains 35 calories, 7 grams of carbohydrates, and provides 2 vegetable servings. Compare that to a cup of brown rice, which has 215 calories and 44.8 grams of carbohydrates, and you can see how cauliflower rice is a winner.

Cauliflower has many other health benefits, including anti-inflammatory and cancer-fighting properties, and it’s high in fibre, vitamins, and minerals. If you want to incorporate more cauliflower into your diet, you might also want to try mashed cauliflower, a low-carb substitute for mashed potatoes.

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


  • 1 medium-sized head of cauliflower


  1. Wash and core the cauliflower, removing any green leaves.
  2. Grate the cauliflower with a hand-held grater, or chop it coarsely with a food processor.
  3. Heat a large, nonstick frying pan on medium-high heat, add the cauliflower, and stir-fry. There is no need to add oil or water – the water contained in the cauliflower does the cooking.
  4. Cook for 5 minutes, stirring constantly, until tender.
  5. Serve with your favourite recipe in place of rice.
Cauliflower rice Serves 4
Calories 35
Total Fat 0.3g
Total Carbohydrate 7.5g
   Dietary Fiber 3.6g
   Sugars 0.0g
Protein 2.8g
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Cauliflower rice
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