Are you tired of sacrificing flavor for a low-carb lifestyle? Look no further! Cauliflower rice has become a game-changer for busy cooks on the ketogenic diet, offering a delicious and nutritious alternative to traditional grains. With its mild flavor and versatility, cauliflower rice can be seasoned and cooked in countless ways to create mouth-watering dishes that are sure to please even the pickiest eaters.
In this article, we’ll dive into 18 scrumptious keto cauliflower rice recipes that will keep you satisfied and on track with your dietary goals. From creamy and cheesy casseroles to spicy stir-fries and savory bowls, there’s something for everyone in this roundup of tasty and easy-to-make dishes. Whether you’re a seasoned cook or just starting out, these recipes are sure to inspire you to get creative in the kitchen and enjoy the benefits of a keto lifestyle.
Garlic Butter Keto Cauliflower Rice
Transform cauliflower into a delicious and healthy substitute for traditional rice with this easy recipe. Enjoy the rich flavor of garlic butter on your keto diet!
Ingredients:
– 1 head of cauliflower
– 2 tablespoons (30g) unsalted butter, softened
– 2 cloves of garlic, minced
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. In a large skillet, melt the butter over medium heat.
4. Add the minced garlic and cook for 1 minute, until fragrant.
5. Add the cauliflower “rice” to the skillet and stir to combine with the garlic butter mixture.
6. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but still slightly firm.
7. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Cheesy Bacon Cauliflower Rice Casserole
A comforting and flavorful casserole that combines the sweetness of cauliflower with the smokiness of bacon and the creaminess of cheese. Perfect for a cozy dinner or a satisfying side dish.
Ingredients:
– 1 head of cauliflower, broken into florets
– 6 slices of bacon, cooked and crumbled
– 2 cups of cooked white rice
– 1 cup of shredded cheddar cheese
– 1/2 cup of grated Parmesan cheese
– 1/4 cup of butter, melted
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the cauliflower florets in a little bit of oil until tender.
3. In a separate bowl, combine cooked rice, crumbled bacon, shredded cheddar cheese, and grated Parmesan cheese.
4. Add the melted butter, salt, and pepper to the rice mixture; mix well.
5. In a 9×13 inch baking dish, create a layer of cauliflower followed by a layer of the rice mixture.
6. Repeat steps 5-6 until all ingredients are used, ending with a layer of the rice mixture on top.
7. Bake for 25-30 minutes or until golden brown and bubbly.
Cooking Time: 25-30 minutes
Spicy Mexican Cauliflower Rice
Transform cauliflower into a flavorful and spicy Mexican-inspired rice dish that’s perfect as a side or added to your favorite recipes. This low-carb alternative is packed with flavor from cumin, chili flakes, and lime juice.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– 1/4 teaspoon chili flakes (adjust to desired level of heat)
– Salt and pepper, to taste
– 2 tablespoons freshly squeezed lime juice
– Optional: diced tomatoes, avocado, or crumbled queso fresco for added flavor
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add cumin, chili flakes, salt, and pepper to the skillet and stir for 1 minute.
4. Add cauliflower “rice” to the skillet and cook for 5-7 minutes, stirring frequently, until tender and lightly browned.
5. Stir in lime juice and adjust seasoning as needed.
6. Serve hot, garnished with optional toppings if desired.
Cooking Time: 15-20 minutes
Lemon Herb Cauliflower Rice Pilaf
A bright and flavorful twist on traditional pilafs, this Lemon Herb Cauliflower Rice Pilaf is a perfect side dish for any occasion. With the natural sweetness of cauliflower and a hint of citrus from lemon, it’s a refreshing change from traditional grains.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon chopped fresh parsley
– Salt and pepper to taste
– 1 teaspoon dried thyme
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Toss cauliflower with olive oil, onion, garlic, lemon juice, parsley, salt, pepper, and thyme on a baking sheet.
4. Roast for 20-25 minutes or until tender and lightly browned.
5. Fluff with a fork to resemble rice. Serve warm.
Cooking Time: 20-25 minutes
Curry Coconut Cauliflower Rice
A flavorful and healthy twist on traditional rice, this Curry Coconut Cauliflower Rice dish is perfect for a quick weeknight dinner or a nutritious meal prep option. With the added bonus of being gluten-free and vegan-friendly!
Ingredients:
– 1 head of cauliflower
– 2 tablespoons coconut oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon curry powder
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 can (14 oz) full-fat coconut milk
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a large skillet, heat the coconut oil over medium-high heat. Add the onion and garlic; cook until softened, about 5 minutes.
4. Add the curry powder, salt, and pepper to the skillet and stir to combine. Cook for 1 minute.
5. Add the cauliflower to the skillet and stir to coat with the curry mixture. Cook for 2-3 minutes or until tender.
6. Stir in the coconut milk and bring to a simmer.
7. Reduce heat to low and let cook, covered, for 10-12 minutes or until the liquid has been absorbed and the rice is tender.
8. Garnish with fresh cilantro leaves and serve hot.
Cooking Time: 20-22 minutes
Keto Cauliflower Fried Rice
Transform traditional fried rice into a healthier, keto-friendly dish using cauliflower and savory seasonings.
Ingredients:
– 1 head of cauliflower, grated
– 2 tablespoons coconut oil or avocado oil
– 2 cloves garlic, minced
– 1 cup cooked chicken, diced (such as leftover roasted chicken)
– 2 cups mixed veggies (e.g., peas, carrots, corn)
– 2 teaspoons soy sauce (make sure it’s sugar-free and keto-friendly)
– Salt and pepper to taste
– Optional: 2 tablespoons chopped green onions and 1 tablespoon grated cheddar cheese for garnish
Instructions:
1. Heat the coconut oil in a large skillet or wok over medium-high heat.
2. Add the garlic and cook for 1 minute, until fragrant.
3. Add the cauliflower, chicken, and mixed veggies. Cook, stirring occasionally, for about 5 minutes or until the cauliflower is tender-crisp.
4. Stir in soy sauce and season with salt and pepper to taste.
5. Serve hot, garnished with green onions and cheddar cheese if desired.
Cooking Time: Approximately 10-12 minutes
Pesto Parmesan Cauliflower Rice
This recipe transforms cauliflower into a delicious rice substitute, infused with the rich flavors of pesto and parmesan cheese. Perfect as a side dish or used as a base for your favorite dishes.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup pesto sauce
– 1/4 cup grated parmesan cheese
– Salt, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat. Add the cauliflower “rice” and cook for 5-7 minutes, stirring occasionally.
5. Stir in pesto sauce and cook for an additional minute.
6. Remove from heat and stir in parmesan cheese. Season with salt to taste.
7. Serve hot.
Cooking Time: 15-20 minutes
Teriyaki Chicken Cauliflower Rice Bowl
A flavorful and nutritious bowl filled with tender chicken, roasted cauliflower, and savory teriyaki sauce, all served over a bed of fluffy rice.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 2 cups mixed vegetables (such as broccoli, carrots, bell peppers)
– 1 head of cauliflower
– 1 cup cooked white or brown rice
– 1/4 cup teriyaki sauce (homemade or store-bought)
– 1 tablespoon sesame oil
– Salt and pepper to taste
– Optional: green onions, toasted almonds, or sesame seeds for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together teriyaki sauce, sesame oil, salt, and pepper.
3. Add chicken breast to the marinade and coat evenly. Let sit for at least 15 minutes.
4. Roast cauliflower in the oven with mixed vegetables for about 20-25 minutes, or until tender.
5. Grill or bake chicken breast for about 15-20 minutes, or until cooked through.
6. Cook rice according to package instructions.
7. Assemble bowls by placing chicken on top of rice, then adding roasted cauliflower and drizzling with remaining teriyaki sauce.
Cooking Time: 35-40 minutes
Shrimp Scampi Cauliflower Rice
Get ready to impress your family with this flavorful and healthy take on shrimp scampi, featuring cauliflower rice instead of traditional pasta.
Ingredients:
– 1 head of cauliflower
– 12 large shrimp, peeled and deveined
– 2 tablespoons butter
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, melt butter over medium-high heat. Add garlic and sauté for 1 minute.
4. Add shrimp and cook until pink, about 2-3 minutes per side.
5. Add white wine (if using) and lemon juice to the skillet, scraping up any browned bits.
6. Stir in cauliflower “rice” and season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Mediterranean Cauliflower Rice Salad
This refreshing salad combines the subtle sweetness of roasted cauliflower with the tanginess of feta cheese and the brightness of Mediterranean herbs. Perfect as a side dish or light lunch.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 1 teaspoon dried oregano
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese
– Chopped fresh parsley or cilantro (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem. Cut into florets.
3. Toss with olive oil, garlic, oregano, paprika, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender and lightly browned.
4. Let cool slightly then transfer to a bowl.
5. Stir in lemon juice and crumbled feta cheese.
6. Garnish with chopped parsley or cilantro, if desired.
Cooking Time: 20-25 minutes
Buffalo Cauliflower Rice Bake
This recipe combines the flavors of buffalo wings and cauliflower rice for a deliciously spicy and satisfying side dish or main course. With just a few simple ingredients, you can create a mouth-watering meal that’s perfect for game day gatherings or weeknight dinners.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 cup buffalo sauce (store-bought or homemade)
– 1/2 cup cooked white rice
– 1 cup shredded cheddar cheese
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Rinse the cauliflower and remove leaves and stem. Cut into small florets and place on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the cauliflower and toss to coat. Roast in the preheated oven for 20-25 minutes, or until tender and lightly browned.
4. In a large bowl, combine cooked rice, buffalo sauce, and shredded cheese. Mix well to combine.
5. Add roasted cauliflower to the bowl and stir until coated with the buffalo rice mixture.
6. Transfer the mixture to a baking dish and top with additional shredded cheese if desired. Bake for an additional 10-15 minutes, or until heated through and cheese is melted.
7. Sprinkle chopped cilantro on top and season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Kimchi Fried Cauliflower Rice
This recipe combines the crunch of cauliflower with the bold flavors of kimchi, all wrapped up in a savory fried rice dish. Perfect for vegetarians and vegans looking for a healthy and delicious meal option.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1/4 cup of kimchi, chopped (homemade or store-bought)
– 2 cups cooked rice (preferably day-old)
– Salt and pepper to taste
– Optional: sesame seeds, chopped green onions for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat. Add the onion and garlic; cook until translucent.
3. Add the kimchi and cook for 1 minute, stirring constantly.
4. Add the cauliflower “rice” and cooked rice to the skillet. Stir-fry for 2-3 minutes, breaking up any clumps with a spatula.
5. Season with salt and pepper to taste. Garnish with sesame seeds and chopped green onions if desired.
Cooking Time: 10-12 minutes
Thai Basil Cauliflower Rice Stir-Fry
This vibrant dish combines the flavors of Thailand with the health benefits of cauliflower rice, creating a delicious and nutritious meal.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 onion, thinly sliced
– 2 cloves of garlic, minced
– 1 cup of mixed bell peppers (any color)
– 1/4 cup of Thai basil leaves
– 2 teaspoons of soy sauce
– 1 teaspoon of fish sauce (optional)
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves, stem, and florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the oil in a large skillet or wok over medium-high heat.
4. Add the onion and garlic; stir-fry for 2-3 minutes until tender.
5. Add the bell peppers; stir-fry for an additional 2-3 minutes until they start to soften.
6. Add the cauliflower “rice,” Thai basil, soy sauce, and fish sauce (if using). Stir-fry for about 4-5 minutes, or until the cauliflower is tender but still slightly crunchy.
7. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Cauliflower Rice Sushi Rolls
This innovative recipe transforms cauliflower rice into the perfect sushi filling, eliminating grains and refined carbohydrates while maintaining the delicate flavor and texture of traditional sushi. With just a few simple ingredients and steps, you can create a delicious and healthy snack or meal.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons sesame oil
– 1 tablespoon rice vinegar
– 1/4 cup chopped scallions (optional)
– 1/4 cup toasted sesame seeds (optional)
– 1 sheet of nori seaweed
– Salt to taste
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat sesame oil in a pan over medium heat and cook cauliflower “rice” for 5-7 minutes, stirring frequently.
3. Add rice vinegar and season with salt to taste. Let cool.
4. Lay nori sheet flat and spread about 1/2 cup of cooled cauliflower mixture onto the seaweed, leaving a 1-inch border at the top.
5. Roll sushi using a bamboo sushi mat or your hands, applying gentle pressure.
6. Slice into individual pieces and garnish with chopped scallions and toasted sesame seeds, if desired.
Cooking Time: 20-25 minutes
Beef and Broccoli Cauliflower Rice
A twist on the classic beef and broccoli dish, this recipe replaces traditional rice with cauliflower rice for a low-carb and nutritious option.
Ingredients:
– 1 pound beef strips (sirloin or ribeye work well)
– 2 cups broccoli florets
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium-high heat. Add beef and cook until browned, about 3-4 minutes. Remove from heat and set aside.
4. In the same skillet, add onion and garlic and cook until softened, about 2 minutes.
5. Add broccoli to the skillet and cook until tender, about 3-4 minutes.
6. Stir in soy sauce and cooked beef. Cook for an additional minute.
7. Serve beef and broccoli mixture over cauliflower rice.
Cooking Time: 20-25 minutes
Cauliflower Rice Stuffed Peppers
Transform traditional stuffed peppers into a healthier and flavorful dish by substituting the rice with cauliflower rice. This recipe is perfect for a quick and nutritious meal that’s easy to make and packed with nutrients.
Ingredients:
– 4 large bell peppers, any color
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/2 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add cooked cauliflower “rice” to the skillet; stir to combine with onion mixture.
5. Cut off pepper tops and remove seeds and membranes. Fill each pepper with cauliflower rice mixture, dividing evenly.
6. Sprinkle with paprika and salt. Top with shredded cheese (if using).
7. Bake for 25-30 minutes or until peppers are tender.
Cooking Time: 25-30 minutes
Taco Cauliflower Rice Skillet
A flavorful twist on traditional tacos, this skillet recipe combines the best of both worlds – tender cauliflower “rice” and savory taco flavors.
Ingredients:
– 1 head of cauliflower
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 pound ground beef (or ground turkey, chicken, or beans for a vegetarian option)
– 1 packet of taco seasoning
– 1 cup frozen peas and carrots
– Salt and pepper to taste
– Optional toppings: shredded cheese, diced tomatoes, sour cream, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium-high heat. Add the diced onion and cook for 3-4 minutes, or until translucent.
4. Add the garlic and ground beef (or alternative protein). Cook, breaking up the meat with a spoon, until browned, about 5-6 minutes.
5. Stir in the taco seasoning and frozen peas and carrots. Cook for an additional minute.
6. Add the cauliflower “rice” to the skillet and stir until combined. Season with salt and pepper to taste.
7. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the cauliflower is tender.
Cooking Time: 30-35 minutes
Cauliflower Rice Risotto with Mushrooms
Transform traditional risotto into a healthier, low-carb option by using cauliflower “rice” and savory mushrooms. This dish is perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– 1/4 cup vegetable broth
– 1 tablespoon grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, heat oil over medium-high. Add onion and cook until translucent, about 3-4 minutes.
4. Add mushrooms and garlic; cook until mushrooms release their liquid and start to brown, about 5 minutes.
5. Add cauliflower “rice” and stir to combine. Cook for 2-3 minutes or until lightly toasted.
6. If using wine and broth, add them to the skillet and cook until absorbed, stirring frequently.
7. Remove from heat; stir in Parmesan cheese. Season with salt and pepper to taste.
8. Serve hot.
Cooking Time: 25-30 minutes
Summary
Get ready to revolutionize your low-carb meals with these mouth-watering keto cauliflower rice recipes! Whether you’re in a hurry or looking for inspiration, this collection of 18 delicious and easy-to-make dishes has got you covered. From classic garlic butter to international flavors like Thai basil and kimchi fried rice, there’s something for every taste bud. Plus, many of these recipes are quick, one-pot wonders that’ll save you time in the kitchen. Explore the world of cauliflower rice and discover a whole new level of flavor and nutrition on your keto journey!
