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Low-Carb Buffalo Cauliflower Rice

4.5 stars, average of 10 ratings

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My cheats low-carb version of buffalo rice! Made with cauliflower for a low-carb, keto-friendly alternative. A no fuss, one pan healthy keto side that’s packed with all the flavours of the popular rice version but with less carbs.

You can make this into more of a softer risotto sort of texture by adding the stock, which I like, or leave the stock out for a firmer cauliflower rice. You may like to add a little more butter of olive oil if you prefer the crunchier version. Serve with roasted chicken or any protein of choice.

This recipe makes 4 generous side servings (or eaten as a light vegetarian keto dish), or up to 6 smaller side servings.

Hands-on Overall

Serving size about 1 cup

Allergy information for Low-Carb Buffalo Cauliflower Rice

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free

Nutritional values (per serving, about 1 cup)

Net carbs8.3 grams
Protein11.7 grams
Fat18.6 grams
Calories252 kcal
Calories from carbs 13%, protein 19%, fat 68%
Total carbs12.3 gramsFiber4 gramsSugars4.9 gramsSaturated fat10.6 gramsSodium808 mg(35% RDA)Magnesium43 mg(11% RDA)Potassium641 mg(32% EMR)

Ingredients (makes 6 servings)

  • 1 medium cauliflower, cut into florets (600 g/ 1.3 lb)
  • 2 tbsp butter or ghee (28 g/ 1 oz)
  • 1/2 small yellow onion (35 g/ 1.2 oz)
  • 2 medium celery sticks, chopped (80 g/ 2.8 oz)
  • 1 clove garlic, minced
  • 1/4 cup Frank’s Buffalo Sauce (60 ml/ 2 fl oz), or Sriracha sauce - you can make your own Sriracha
  • 1/2 tsp salt, or to taste
  • 1/4 tsp cracked black pepper
  • Optional: 1 tbsp chicken broth or filtered water
  • 1 cup shredded cheddar cheese (113 g/ 4 oz)
  • 1/4 cup crumbled blue cheese (28 g/ 1 oz)
  • 1 medium spring onion, sliced (15 g/ 0.5 oz)


  1. Pulse the cauliflower florets in a food processor until they resemble rice. A grating blade works best as it will most resemble rice. Low-Carb Buffalo Cauliflower Rice
  2. Place the butter, ghee or coconut oil in a pan. Add the onions and celery. Sauté for 3 to 5 minutes on a medium-low heat until soft. Stir through the garlic.
    Low-Carb Buffalo Cauliflower Rice
  3. Add the cauliflower rice and franks hot sauce. Stir until combined and season.
    Low-Carb Buffalo Cauliflower Rice
  4. Add the stock (if you want a softer, moist, risotto type cauliflower rice) and simmer on a low-medium heat for about 3 to 5 minutes until nearly all the stock has absorbed.
  5. Remove from the heat and stir through the cheddar. Top with blue cheese and spring onions. Taste and adjust the seasoning to taste.
    Note: Depending on what hot sauce or sriracha you use, you may wish to amend the hot sauce quantity. Start with a little and keep adding until it’s to your taste.
    Low-Carb Buffalo Cauliflower Rice
  6. Store in a sealed container in the fridge for up to 3 days. Freeze for up to 1 month (The texture after freezing won't be the same as fresh but can be done if you need to prep it in advance).
    Low-Carb Buffalo Cauliflower Rice

Ingredient nutritional breakdown (per serving, about 1 cup)

Net carbsProteinFatCalories
Cauliflower, fresh
4.5 g2.9 g0.4 g38 kcal
Butter, unsalted, grass-fed
0 g0.1 g5.8 g51 kcal
Onion, brown (yellow), raw
0.6 g0.1 g0 g3 kcal
Celery stalk, fresh
0.3 g0.1 g0 g3 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Sriracha Hot Chili Sauce, homemade (KetoDiet blog)
1.4 g0.4 g0.9 g15 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.2 g0 g0 g1 kcal
Cheddar cheese
0.9 g6.5 g9.4 g114 kcal
Cheese, blue
0.2 g1.5 g2 g25 kcal
Spring onion, scallion, green onion, fresh
0.2 g0.1 g0 g1 kcal
Total per serving, about 1 cup
8.3 g11.7 g18.6 g252 kcal

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Jo Harding
Creator of

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (2)

I made this, with the optional stock, last night and it was delicious! I made it to the exact recipe, including the hot sauce and it was tasty, with some bite, but not too hot! The only thing that I did differently was to cook it a little longer to soften the cauliflower a little more. My husband, who does not really enjoy Cauliflower thought it was very good indeed!

Thank you Diane, I'm glad you enjoyed!