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.
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.
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.