Prep Time: 5 Minutes
Cook Time: 10-15 Minutes


Approx. Total/Net Carbs for Entire Dish: 
29 g / 17 g


  • 1 large cauliflower, cut into florets

  • 1 tbsp cooking oil of choice (or more if needed)


  • Cauli rice is a great base for really any dish that has a sauce (e.g. curry) or as a quick and easy side to increase your vegetable intake. If you need more ideas of how to incorporate it, take a look at the rest of our recipes or just think of any dish you would eat rice with and use cauli rice instead.

Tips & Substitutions

  • If you are typically short on time and don't mind spending a bit more, you can often buy cauli rice at grocery stores fresh or frozen.

  • The oil you choose depends on the flavor profile of your dish and the temperature you will be cooking at. As a general guideline:

    • Asian Dishes - Coconut oil

    • European/American Dishes - Avocado oil

    • Low Temperature - Coconut oil

    • High Temperature - Tallow, lard, avocado oil, or ghee

  • Don't leave you cauliflower just sitting in the pan - move it around occasionally to prevent it from burning.

  • If you make this dish once and find that your cauli rice is coming out a bit soggy for your taste, you have a few options:

    • Increase the amount of time you cook the rice with the lid off vs lid on.

    • Prior to sautéing, put your cauli rice in a clean towel or paper towel and squeeze or press to remove excess moisture. This is annoying though so I wouldn't personally recommend it but it is an option.

  • Spice it up! Add scallions, coconut aminos (though be aware, 1 tsp of coconut aminos has about 2g of sugar), and any spices you desire.


  1. Box Grater: Use medium-sized holes to grate cauliflower.
    Food Processor: Install the grater attachment to your food processor. Feed cauliflower into food processor to get it to a rice-like consistency.

  2. Sauté cauli rice in 1 tbsp of oil of your choice at medium heat. In the first 5-8 minutes of cooking, keep the lid on to retain steam and make the cauliflower more tender. Once the cauliflower is almost there, take the lid off and continue cooking for 2-3 minutes at medium-high heat to cook off excess liquid.