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Low-Carb Cauliflower Rice 3 Ways

4.4 stars, average of 64 ratings

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Recipe originally shared at Hello Glow.

Have you ever made flavoured cauliflower rice? Trust me, you need to give it a go! Skip the starchy sides, and make keto-friendly cauliflower rice instead: It’s the perfect partner for slow-cooked meat and flavourful sauces. With only 5 to 6 grams of net carbs per serving, this is the perfect ketogenic side for your Sunday roast, midweek curry, and tastes amazing even on its own.

I'd like to thank Emily Caruso of Hello Glow for reviewing my Keto Slow Cooker & One-Pot Meals Cookbook and creating a beautiful video to share my Cauliflower Rice 3 Ways. I've been making flavoured cauliflower rice with different herbs and spices for years and these are some of my favourite flavours.

Hands-on Overall

Serving size about 1 cup Masala Cauli-Rice

Allergy information for Low-Carb Cauliflower Rice 3 Ways

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving, about 1 cup Masala Cauli-Rice)

Net carbs5.8 grams
Protein3.6 grams
Fat8.1 grams
Calories116 kcal
Calories from carbs 21%, protein 13%, fat 66%
Total carbs9.6 gramsFiber3.8 gramsSugars3.5 gramsSaturated fat4.7 gramsSodium347 mg(15% RDA)Magnesium30 mg(7% RDA)Potassium578 mg(29% EMR)

Ingredients (makes 4 servings)

Basic Cauli-rice:
  • 1 medium cauliflower (720 g/ 1.6 lb)
  • 2 tbsp ghee or other healthy cooking fat (30 ml)
  • Sea salt and freshly ground black pepper, to taste
Masala Cauli-Rice:
Lemon & Herb Cauli-Rice:
  • 2 tbsp fresh herbs such as basil, oregano, thyme, and parsley
  • 1 tsp fresh lemon zest
  • 1/2 tsp garlic powder
Spanish Cauli-Rice:
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 2 tbsp tomato paste (30 ml)


  1. Run the cauliflower florets through a hand grater or food processor with a grating blade. Pulse until the florets resemble grains of rice.
  2. Grease a large saucepan with ghee and add all the aromatics for the preferred cauli-rice recipe: Masala, lemon & herb cauliflower, or Spanish.
  3. Mix and cook over a medium-low heat for up to 1 minute. Add the cauliflower rice and cook for 5 to 7 minutes, stirring constantly. Season with salt and pepper, and serve with slow-cooked meat and sauce.
  4. To store, let it cool down and place in an airtight container. Refrigerate for up to 5 days.

Ingredient nutritional breakdown (per serving, about 1 cup Masala Cauli-Rice)

Net carbsProteinFatCalories
Cauliflower, fresh
5.3 g3.5 g0.5 g45 kcal
0 g0 g7.5 g68 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Garam masala, spice mix
0.1 g0 g0 g1 kcal
Onion powder, spices
0.2 g0 g0 g1 kcal
Turmeric, spices (dried, ground)
0.1 g0 g0 g0 kcal
Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder)
0 g0 g0 g0 kcal
Total per serving, about 1 cup Masala Cauli-Rice
5.8 g3.6 g8.1 g116 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (2)

Ms Slajerova,
I was diagnosed with Hashimoto's, I packed on 22 pounds in 7 months which is the most I've ever weighed. I've always been a small person until this last year. Now as of 2 weeks ago I've got thyroid cancer. I'm trying to quit the sugar, grains, processed foods. The processed foods have been easy for me but the sugar and grains I've had a little harder time. Do you have any suggestions.

I am so sorry to hear that Michelle, that is a lot to deal with! The ketogenic diet used in cancer treatment is very different from "regular" keto and you may have to consider making significant changes. I can give you some general tips - these are good posts to read and learn more about this approach:
Can the Ketogenic Diet Help Patients with Brain Cancer? (includes some general advice)
Ketogenic Diet and Cancer - Coconut Oil or Snake Oil? (includes some useful links)
The Ketone Craze - Who Really Benefits From High Ketone Levels? (Includes some information on the therapeutic use of the ketogenic diet)
Exogenous Ketones - What You Need To Know (same as above)
I hope this helps!