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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
Nutritional values (per 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)
Instructions
- Pulse the cauliflower florets in a food processor until they resemble rice. A grating blade works best as it will most resemble rice.
- 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.
- Add the cauliflower rice and franks hot sauce. Stir until combined and season.
- 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.
- 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.
- 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).
Buffalo Cauliflower Rice
Step by Step
Ingredients
- 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)
Instructions
- Pulse the cauliflower florets in a food processor until they resemble rice. A grating blade works best as it will most resemble rice.
- 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.
- Add the cauliflower rice and franks hot sauce. Stir until combined and season.
- 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.
- 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. - 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).
Nutrition (per serving, about 1 cup)
Calories252kcal
Net Carbs8.3g
Carbohydrates12.3g
Protein11.7g
Fat18.6g
Saturated Fat10.6g
Fiber4g
Sugar4.9g
Sodium808mg
Magnesium43mg
Potassium641mg
Detailed nutritional breakdown (per about 1 cup)
| Total per about 1 cup |
| 8.3 g | 11.7 g | 18.6 g | 252 kcal |
| Cauliflower, fresh |
| 4.5 g | 2.9 g | 0.4 g | 38 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 5.8 g | 51 kcal |
| Onion, brown (yellow), raw |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Celery stalk, fresh |
| 0.3 g | 0.1 g | 0 g | 3 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Sriracha Hot Chili Sauce, homemade (KetoDiet blog) |
| 1.4 g | 0.4 g | 0.9 g | 15 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Cheddar cheese |
| 0.9 g | 6.5 g | 9.4 g | 114 kcal |
| Cheese, blue |
| 0.2 g | 1.5 g | 2 g | 25 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
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