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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:

  1. Can’t consume grains
  2. Looking for a lighter alternative to grains
  3. 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 

  1. 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

  1. 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. 
  2. 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.
  3. 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!


1 head of cauliflower

2-3 tbsp coconut oil

A few pinches of salt

1 tbsp butter or ghee  


food processor or box grater

Large frying pan with lid



  1. Trim cauliflower to either a) fit through the feeder of your food processor or b) into large pieces for grating.
  2. Grate cauliflower using a food processor or box grater. Set aside.
  3. Add oil to the pan and heat on med-high until oil is hot.
  4. 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.
  5. Uncover pan and stir again. Repeat this once or twice until your cauliflower rice is tender yet firm.
  6. 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!