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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
Nutritional values (per 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)
Instructions
- Run the cauliflower florets through a hand grater or food processor with a grating blade. Pulse until the florets resemble grains of rice.
- Grease a large saucepan with ghee and add all the aromatics for the preferred cauli-rice recipe: Masala, lemon & herb cauliflower, or Spanish.
- 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.
- To store, let it cool down and place in an airtight container. Refrigerate for up to 5 days.
Ingredients
- 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
- 1 tsp garam masala
- 1/2 tsp onion powder
- 1/4 tsp turmeric powder
- 1/8 tsp chili powder
- 2 tbsp fresh herbs such as basil, oregano, thyme, and parsley
- 1 tsp fresh lemon zest
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 2 tbsp tomato paste (30 ml)
Instructions
- Run the cauliflower florets through a hand grater or food processor with a grating blade. Pulse until the florets resemble grains of rice.
- Grease a large saucepan with ghee and add all the aromatics for the preferred cauli-rice recipe: Masala, lemon & herb cauliflower, or Spanish.
- 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.
- To store, let it cool down and place in an airtight container. Refrigerate for up to 5 days.
Nutrition (per serving, about 1 cup Masala Cauli-Rice)
Calories116kcal
Net Carbs5.8g
Carbohydrates9.6g
Protein3.6g
Fat8.1g
Saturated Fat4.7g
Fiber3.8g
Sugar3.5g
Sodium347mg
Magnesium30mg
Potassium578mg
Detailed nutritional breakdown (per about 1 cup Masala Cauli-Rice)
| Total per about 1 cup Masala Cauli-Rice |
| 5.8 g | 3.6 g | 8.1 g | 116 kcal |
| Cauliflower, fresh |
| 5.3 g | 3.5 g | 0.5 g | 45 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Garam masala, spice mix |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Onion powder, spices |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Turmeric, spices (dried, ground) |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Chile (chili) powder, spices (ancho, chipotle, Mexican chile powder) |
| 0 g | 0 g | 0 g | 0 kcal |
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