If you hate mushy cauliflower rice, this post is for you! We’re going from full head to fluffy, firm and downright delicious …cauliflower. Yes you heard correctly 😉
I know it doesn’t sound like the sexiest recipe in the world but if you’re new to low-carb / keto diet you’ll learn that turning cauliflower into stuff is going to become one of your greatest accomplishments.
This recipe is also great if you:
- Can’t consume grains
- Looking for a lighter alternative to grains
- Want to see what all the fuss is about
Luckily this cauli rice recipe is pretty easy, it’s a staple item and once you’ve mastered this technique, the little grain gap in your heart will be filled 🙂
Nutritional Highlights
- Cauliflower is a great source of fibre. This is really important for everyone across the board, but especially getting enough fibre is especially important if you’re on a low-carb / keto diet you want to be getting as much fibre as you can.
Fiber also keeps digestion moving and helps to stabilize your blood sugar
- Packed with tons of vitamins and low in calories.
Cauliflower is jam-packed with lots of vitamins and minerals and does all of this while being relatively low-carb. Cauliflower is a good source of vitamin C, potassium, folic acid, vitamin B6, calcium, magnesium and manganese. - Cauliflower is a great source of antioxidants. Like other cruciferous vegetables it contains glucosinolates and isothiocyanates. Both have shown to slow the growth of cancer and fight free radicals in the body.
- Good quality fats! I use coconut oil, which is a good source of omega 3s and has a high smoke point (good for sauté or frying). I finish my dish with some grass fed butter…mmmm. Also a good source of omega 3s and tastes great!
INGREDIENTS
1 head of cauliflower
2-3 tbsp coconut oil
A few pinches of salt
1 tbsp butter or ghee
EQUIPMENT
food processor or box grater
Large frying pan with lid
Spatula
DIRECTIONS
- Trim cauliflower to either a) fit through the feeder of your food processor or b) into large pieces for grating.
- Grate cauliflower using a food processor or box grater. Set aside.
- Add oil to the pan and heat on med-high until oil is hot.
- Add cauliflower to hot oil in the pan. Stir to evenly coat the cauliflower in the oil. Add 1 tbsp water + salt and cover for 2 mins.
- Uncover pan and stir again. Repeat this once or twice until your cauliflower rice is tender yet firm.
- Remove pan from the heat and add ghee or butter.
A few tips…
Keeping the cauli rice moving is how you’re going to achieve a rice like texture without accidentally over cooking. It typically takes me approx 6 mins to make cauli rice 🙂
So there we have it, Cauliflower rice!
Cauliflower is really versatile. It has a great knack for soaking up other flavours, which is great when you just want to pair it with something delicious or make it into something delicious yourself.
I love to read the comments! Let me know if you made this recipe!
