On a ketogenic diet, rice is a no-no. That’s because it’s loaded with carbs. In fact, there are 46 total carbs in a cup of rice. So, what’s the solution?
Well, if you’ve been missing rice, cauliflower rice is a fantastic substitute. In comparison to regular white rice, a cup of cauliflower rice has only 5 g of carbs.
When you grate raw cauliflower, it makes a fantastic faux-rice option. The best part is that it can be seasoned to your liking, giving you the ability to stand in for any of your rice-based recipes.
Today, I thought I would share a keto herb cauliflower rice that is seasoned with cilantro, parsley, and lime. It pairs beautifully with chicken, pork, beef, or even by itself.
Cauliflower rice is naturally vegetarian, vegan, and Paleo. Plus, it’s super easy to make.
I have a few other cauliflower rice recipes on the site, like my keto Mexican cauliflower and chicken and my keto cauliflower fried rice, which you might also want to check out.
If you are looking for recipes that pair well with keto cauliflower rice, my keto Cuban picadillo recipe and my keto Mediterranean picadillo fit the bill perfectly.
Keto Herb Cauliflower Rice
Without a doubt, rice is a staple in many cuisines. So, it can be difficult to remove it from your diet when you are trying to reduce your carbs.
Although cauliflower isn’t precisely like rice, it does mimic the texture very well. Because cauliflower has a mild taste, it absorbs well, no matter what flavor you add to it.
This keto herb cauliflower rice is a perfect example of how you can adapt cauliflower rice into many delicious keto-friendly options.
In fact, I’ve even made paella with cauliflower rice with fabulous results. It also works well as a stand-in for couscous or pasta.
How To Make Keto Cauliflower Rice
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When I first started the keto diet back in 2014, cauliflower rice was not available in grocery stores.
Today, it’s readily available, frozen, and fresh in the United States. However, you might not live in any area where cauliflower rice is easily accessible.
Regardless, learning how to make this great rice substitute will be a skill you’ll use often. A large head of cauliflower makes about 7-8 cups of faux rice.
You’ll need either a box grater like this. Or a good food processor like this one. Although it will be more tedious, you can also use a sharp chef’s knife to make your cauliflower rice.
If using a box grater, then use the side of the medium-sized holes, it is the one used to grate cheese. If using the food processor then use the grater blade and pulse into small pieces.
Be sure to process your cauliflower in batches by cutting the cauliflower into eight equal pieces so that you get consistent results when using the processor.
Something I do once I grate my cauliflower is to squeeze out any excess liquid by placing it into a large absorbent paper towel or dish towel.
This helps to ensure that the cauliflower rice is dry by removing any excess moisture.
How To Cook Your Cauliflower Rice
Cooking your cauliflower rice is a breeze once it’s processed. Just sauté in a large skillet over medium heat in a tablespoon of oil.
You’ll then want to add a lid to allow the cauliflower to steam and cook to tender. This takes anywhere from 5-10 minutes.
Be sure to stir occasionally during this process. Then, once steamed, add your flavors of choice.
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To make herb cauliflower rice, chop cilantro, parsley, and garlic cloves and stir them into the steamed cauliflower. Then, add lime juice, salt, and pepper to taste.
Is Cauliflower Rice Better for You Than Rice?
Cauliflower rice is often considered a healthier alternative to traditional rice, especially for individuals following a low-carb diet. There are several reasons why someone might choose to swap out rice for cauliflower rice:
- Low in carbohydrates: One of the main reasons people opt for cauliflower rice is its significantly lower carbohydrate content compared to rice. While a cup of cooked white rice typically contains around 45–50 grams of carbs, the same amount of cauliflower rice contains only 5–6 grams of carbs. This makes cauliflower rice a great option for anyone who is watching their carb intake, such as individuals on low-carb or ketogenic diets.
- Low in calories: Cauliflower rice is also lower in calories compared to regular rice. A cup of cooked white rice usually provides around 200 calories, while the same amount of cooked cauliflower rice provides only about 25–30 calories. If weight loss is a goal, swapping rice for cauliflower rice can be a helpful strategy to reduce overall calorie intake.
- Nutrient-dense vegetable: Cauliflower contains several essential vitamins and minerals. It’s a good source of vitamin C, vitamin K, folate, and potassium. By choosing cauliflower rice instead of traditional rice, you can increase your intake of these nutrients while keeping your overall carbohydrate intake lower.
- High in fiber: Fiber is an important component of a healthy diet, as it helps with better digestion, promotes satiety, and helps regulate blood sugar levels. Cauliflower rice is relatively high in fiber, providing approximately 3 grams of fiber per cup. In contrast, traditional rice contains less fiber, with only around 1 gram of fiber per cup.
- Versatility: Cauliflower rice is incredibly versatile and can be used as a substitute for rice in various dishes. It has a mild flavor and a rice-like texture, making it a suitable replacement in stir-fries, and grain bowls.
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Keto Herb Cauliflower "Rice"
If you're missing rice while doing a keto diet, this herb cauliflower rice is the perfect option. Stop craving rice and learn how to make your own cauliflower rice.
Ingredients
- 1 head of cauliflower
- ½ cup chopped cilantro
- ½ cup chopped parsley
- 5-garlic cloves
- Juice of 1 lime
- Salt and pepper to taste
- 2 tablespoons of coconut oil for sautéing
Instructions
- Finely dice the garlic cloves and herbs. (set the herbs aside)
- Remove the core steam of the cauliflower and break into smaller chunks.
- In a food processor or box grater. Process or grate the cauliflower until it’s the size of rice.
- Then heat a couple of tablespoons of coconut oil in a large sauté pan.
- Cook the garlic cloves until very lightly brown, add the riced cauliflower and stir until coated with the oil.
- Next, place a lid on the pan and cook for 5-10 minutes until tender.
- Then stir in the herbs and cook for another 3 to 5minutes.
- Lastly, add salt and pepper to taste and toss the juice of the lime.
- Store leftovers in the fridge. Enjoy hot or cold!
Nutrition Information:
Serving Size: 1Amount Per Serving: Calories: 59Total Fat: 4.6gSaturated Fat: 3.9gCholesterol: 0mgSodium: 18mgCarbohydrates: 4.5gNet Carbohydrates: 3.1gFiber: 1.4gSugar: 1.3gProtein: 1.3g