When it comes to a low-carb diet, one of the biggest challenges can be finding tasty and satisfying alternatives to traditional grains. That’s where cauliflower rice comes in – this versatile vegetable can be transformed into a grain-free substitute that’s perfect for keto dieters. And today, we’re excited to share 20 mouthwatering recipes that showcase just how delicious cauliflower rice can be.
From comforting casseroles to spicy stir-fries and tangy salads, these recipes will keep your taste buds dancing while keeping you in ketosis. Whether you’re a seasoned low-carber or just starting out on the keto journey, we’ve got you covered with our collection of 20 flavorful keto cauliflower rice recipes.
Garlic Butter Cauliflower Rice
Elevate your meal game with this simple yet flavorful recipe that replaces traditional rice with nutritious cauliflower. Perfect as a side dish or added to your favorite main courses, garlic butter cauliflower rice is sure to become a staple in your kitchen.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons unsalted butter
– 3 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
3. In a large skillet, melt the butter over medium heat. Add the garlic and sauté for 1-2 minutes until fragrant.
4. Add the cauliflower “rice” to the skillet, stirring to combine with the garlic butter mixture.
5. Cook for approximately 5-7 minutes or until the cauliflower is tender and lightly browned.
6. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Cheesy Bacon Cauliflower Rice Casserole
This casserole combines the flavors of crispy bacon, creamy cheese, and tender cauliflower rice to create a comforting dish perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower, pulsed into “rice”
– 6 slices of bacon, cooked and crumbled
– 2 cups shredded cheddar cheese
– 1 cup shredded mozzarella cheese
– 1/2 cup heavy cream
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, combine cauliflower “rice,” crumbled bacon, and garlic powder. Cook over medium-high heat until the cauliflower is tender.
3. In a separate bowl, mix together cheddar and mozzarella cheese.
4. Add the heavy cream to the cheese mixture and stir until smooth.
5. Combine cooked cauliflower mixture with the cheese sauce and season with salt and pepper to taste.
6. Transfer the mixture to a 9×13 inch baking dish and top with additional shredded cheese if desired.
7. Bake for 25-30 minutes or until the casserole is golden brown and bubbly.
Cooking Time: 25-30 minutes
Spicy Sriracha Cauliflower Rice Stir-Fry
A flavorful and nutritious vegetarian stir-fry that combines the spiciness of sriracha with the creaminess of cauliflower “rice”.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon grated ginger
– 1/4 cup sriracha sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Add oil, onion, garlic, and ginger to the skillet. Cook until the onion is translucent.
4. Add the cauliflower “rice” and cook for 5 minutes, stirring occasionally.
5. Stir in sriracha sauce and season with salt and pepper to taste.
6. Cook for an additional 2-3 minutes or until the cauliflower is tender.
7. Garnish with chopped green onions if desired.
Cooking Time: 15-20 minutes
Lemon Herb Cauliflower Rice Pilaf
Brighten up your meals with this refreshing and flavorful pilaf, made with cauliflower “rice” instead of traditional grains. This dish is perfect for a light and healthy lunch or dinner.
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
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and cook for 3-4 minutes or until translucent.
4. Add minced garlic and cook for an additional minute.
5. Add the cauliflower “rice” to the skillet, stirring to combine with the onion mixture.
6. Cook for 5-7 minutes, stirring frequently, until the cauliflower is tender and lightly browned.
7. Stir in lemon juice, parsley, salt, and pepper.
8. Serve hot, garnished with additional parsley if desired.
Cooking Time: 20-25 minutes
Coconut Lime Cauliflower Rice
A refreshing twist on traditional cauliflower rice, this recipe combines the natural sweetness of cauliflower with the tanginess of lime and the creaminess of coconut. Perfect as a side dish or used as a base for bowls and salads.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons unsweetened shredded coconut
– 1 tablespoon freshly squeezed lime juice
– 1 clove garlic, minced
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat 1 tablespoon of coconut oil over medium-high heat.
5. Add the garlic, salt, and pepper, and cook for 1 minute.
6. Add the cauliflower “rice” and stir to combine. Cook for 2-3 minutes or until tender.
7. Stir in the unsweetened shredded coconut and lime juice.
Cooking Time: 15-20 minutes
Mexican Cauliflower Rice with Avocado
Transform cauliflower into a flavorful and nutritious “rice” dish by adding bold Mexican spices and creamy avocado. This recipe is perfect for a quick and easy weeknight dinner or as a side dish for your next fiesta.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 2 ripe avocados, diced
– Fresh cilantro leaves for garnish (optional)
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 olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add cumin and chili powder; cook for an additional minute.
4. Stir in the cauliflower “rice” and season with salt and pepper to taste.
5. Serve warm, topped with diced avocado and garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Parmesan Pesto Cauliflower Rice
This recipe combines the flavors of rich pesto, nutty parmesan cheese, and tender cauliflower to create a delicious and healthy side dish. Perfect for any occasion, this creamy cauliflower rice is sure to please!
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup freshly made pesto (or store-bought)
– 1/4 cup grated Parmesan cheese
– Salt and pepper, to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Add the garlic and cook for 1 minute, or until fragrant.
5. Add the processed cauliflower “rice” to the skillet and cook for 3-4 minutes, stirring occasionally.
6. Stir in the pesto and Parmesan cheese. Season with salt and pepper to taste.
7. Cook for an additional 2 minutes, or until the cauliflower is tender.
8. Serve hot and enjoy!
Cooking Time: Approximately 10-12 minutes.
Teriyaki Chicken Cauliflower Rice Bowl
A flavorful and healthy twist on traditional chicken bowls, this recipe combines the savory flavors of teriyaki sauce with the crunch of cauliflower rice.
Ingredients:
– 1 lb boneless, skinless chicken breast
– 1 head of cauliflower
– 2 tbsp teriyaki sauce
– 1 tsp soy sauce
– 1 tsp honey
– 1/4 cup water
– Salt and pepper to taste
– Optional: sesame seeds and chopped green onions 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 bowl, whisk together teriyaki sauce, soy sauce, honey, and water. Add chicken breast and marinate for at least 15 minutes or up to 30 minutes in the refrigerator.
4. Bake the chicken for 20-25 minutes or until cooked through.
5. Toss the cauliflower florets with a pinch of salt and pepper. Spread on a baking sheet and roast for 10-12 minutes or until tender.
6. Cook according to package instructions for any additional ingredients (e.g., sesame seeds).
7. Assemble the bowls by placing chicken, cauliflower rice, and any desired garnishes.
Cooking Time: 35-40 minutes
Curried Cauliflower Rice with Peas
This flavorful side dish is a game-changer for cauliflower enthusiasts and curry lovers alike. With the addition of fresh peas, this recipe brings together the best of both worlds in just 20 minutes.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of olive oil
– 1 small onion, finely chopped
– 1 teaspoon of ground cumin
– 1/2 teaspoon of curry powder
– Salt and pepper to taste
– 1 cup of fresh peas
– 2 cloves of garlic, minced (optional)
Instructions:
1. Preheat your oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook for 2-3 minutes or until translucent.
5. Add the cumin, curry powder, salt, and pepper to the skillet. Cook for an additional minute, stirring constantly.
6. Add the cauliflower “rice” and peas to the skillet. Stir well to combine.
7. Reduce heat to low and simmer for 10-12 minutes, or until the cauliflower is tender.
8. Taste and adjust seasoning as needed.
Cooking Time: 20 minutes
Kimchi Fried Cauliflower Rice
Kimchi Fried Cauliflower Rice is a flavorful and nutritious twist on traditional rice bowls. This recipe combines the bold flavors of kimchi with the earthy sweetness of cauliflower, perfect for a quick and easy dinner.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup kimchi, chopped
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat the oil in a large skillet or wok over medium-high heat. Add the onion and garlic and cook until softened, 3-4 minutes.
3. Add the chopped kimchi and cook for an additional minute, stirring constantly.
4. Add the cauliflower “rice” to the skillet and stir-fry for 5-7 minutes, or until tender and lightly browned.
5. Season with soy sauce and salt and pepper to taste.
6. Garnish with chopped scallions if desired.
Cooking Time: 15-20 minutes
Mediterranean Cauliflower Rice Salad
Mediterranean Cauliflower Rice Salad Recipe
This refreshing salad combines the flavors of the Mediterranean with a nutritious twist – cauliflower “rice” takes center stage! With its mild flavor and satisfying crunch, this recipe is perfect for a light lunch or dinner.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– 1 tablespoon chopped fresh parsley
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/2 cup crumbled feta cheese (optional)
– 1/4 cup chopped fresh mint
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat.
5. Add garlic and cook for 1 minute, then add cauliflower “rice” and cook for 5-7 minutes or until tender.
6. Stir in lemon juice, paprika, salt, and pepper.
7. Top with feta cheese and mint, if using.
8. Serve warm or at room temperature.
Cooking Time: 15-20 minutes
Buffalo Ranch Cauliflower Rice Bake
Transform cauliflower into a creamy, cheesy, and spicy bake that’s perfect for a weeknight dinner or a game-day snack. This Buffalo Ranch Cauliflower Rice Bake is an easy and flavorful twist on traditional rice dishes.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, chopped
– 1 clove garlic, minced
– 1 cup buffalo ranch dressing (see note)
– 1 cup shredded cheddar cheese
– 1/4 cup crumbled blue cheese (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F.
2. Rinse the cauliflower and remove leaves, stem, and florets. Pulse in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 5 minutes.
4. Stir in buffalo ranch dressing. Bring to a simmer and let cook for 1-2 minutes.
5. In a greased 9×13-inch baking dish, combine cauliflower “rice,” buffalo ranch mixture, and shredded cheese. Top with crumbled blue cheese (if using).
6. Bake for 25-30 minutes or until the top is golden brown and the cauliflower is tender.
Cooking Time: 25-30 minutes
Shrimp Scampi Cauliflower Rice
Elevate your seafood game with this creamy and flavorful Shrimp Scampi Cauliflower Rice recipe. By substituting traditional rice with cauliflower, you’ll enjoy a lower-carb and nutritious twist on the classic Italian dish.
Ingredients:
– 1 head of cauliflower
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons butter
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– 1 tablespoon fresh lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse cauliflower and pulse 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, stirring to deglaze.
6. Stir in cauliflower “rice” and cook until heated through, about 3-4 minutes.
7. Season with salt and pepper to taste. Garnish with parsley, if desired.
Cooking Time: 15-20 minutes
BBQ Pulled Pork Cauliflower Rice
Transform your mealtime with this mouth-watering BBQ Pulled Pork Cauliflower Rice recipe, where tender pork and crispy rice come together in perfect harmony.
Ingredients:
– 1 lb boneless pork shoulder
– 1 head of cauliflower
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup BBQ sauce
– Salt and pepper to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Preheat oven to 300°F (150°C).
2. Season the pork shoulder with salt and pepper.
3. In a large skillet, heat olive oil over medium-high. Sear the pork until browned on all sides, about 5 minutes per side. Transfer to a baking dish and cover with foil.
4. Roast the pork for 2-3 hours or until tender.
5. Meanwhile, pulse cauliflower florets in a food processor until resembling rice.
6. In a large skillet, heat olive oil over medium. Add diced onion and cook until translucent. Add garlic and cook for an additional minute.
7. Add BBQ sauce to the skillet and stir to combine.
8. Shred the cooked pork with two forks and add it to the BBQ mixture. Stir to coat.
9. Serve the BBQ Pulled Pork over cauliflower rice, garnished with cilantro or scallions if desired.
Cooking Time: 3-4 hours (including cooking time for the pork)
Thai Basil Cauliflower Rice
This recipe combines the flavors of Thailand with a low-carb twist on traditional rice. By using cauliflower as the base, you’ll get a nutritious and flavorful side dish that’s perfect for any meal.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons coconut oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup fresh Thai basil leaves
– 1 tablespoon soy sauce
– 1 tablespoon fish sauce (optional)
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the coconut oil in a large skillet over medium-high heat.
4. Add the chopped onion and cook until translucent, about 3-4 minutes.
5. Add the minced garlic and cook for an additional minute.
6. Add the processed cauliflower “rice” to the skillet and stir-fry for about 5 minutes, or until tender.
7. Stir in the Thai basil leaves, soy sauce, and fish sauce (if using).
8. Season with salt and pepper to taste.
9. Serve hot.
Cooking Time: 15-20 minutes
Sun-Dried Tomato Cauliflower Rice
A flavorful twist on traditional rice, this recipe combines the natural sweetness of cauliflower with the savory flavor of sun-dried tomatoes.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup of sun-dried tomatoes, chopped
– 2 tablespoons of olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and cook for 1-2 minutes or until fragrant.
5. Add the cauliflower “rice” to the skillet and cook for 4-5 minutes, stirring occasionally, or until tender.
6. Stir in the chopped sun-dried tomatoes and season with salt and pepper to taste.
7. Serve hot.
Cooking Time: 15-20 minutes
Greek Yogurt Cauliflower Rice with Dill
This refreshing side dish combines the creaminess of Greek yogurt with the subtle flavor of fresh dill, perfectly complementing any meal. A healthier alternative to traditional rice, this recipe uses cauliflower as a low-carb and low-calorie substitute.
Ingredients:
– 1 head of cauliflower
– 1/2 cup Greek yogurt
– 2 tablespoons olive oil
– 1 tablespoon freshly chopped dill
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium-high heat. Add the cauliflower “rice” and cook for 4-5 minutes, stirring occasionally, until tender.
4. In a small bowl, mix together the Greek yogurt and chopped dill.
5. Stir the yogurt-dill mixture into the cooked cauliflower rice. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 15-20 minutes
Jalapeño Popper Cauliflower Rice
Add a spicy twist to your cauliflower rice with this creamy, cheesy, and addictive recipe.
Ingredients:
– 1 head of cauliflower, pulsed into rice-like consistency
– 2 tablespoons butter
– 1/4 cup grated cheddar cheese
– 1/4 cup grated Monterey Jack cheese
– 1/2 cup cream
– 1 tablespoon chopped fresh cilantro
– 1 jalapeño pepper, seeded and finely chopped
– Salt and pepper to taste
Instructions:
1. Melt butter in a large skillet over medium-high heat.
2. Add cauliflower “rice” and cook until tender, about 5 minutes.
3. Stir in cheddar and Monterey Jack cheese until melted and well combined.
4. Pour in cream and stir until heated through.
5. Add chopped cilantro, jalapeño pepper, salt, and pepper. Stir to combine.
6. Cook for an additional 2-3 minutes or until the mixture reaches desired spiciness level.
Cooking Time: 10-12 minutes
Truffle Oil Mushroom Cauliflower Rice
This recipe combines the earthy flavors of mushrooms and truffle oil with the creamy texture of cauliflower rice, perfect for a quick and impressive side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1 teaspoon truffle oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat. Add onion and cook until translucent, about 3-4 minutes.
4. Add mushrooms and garlic; cook until mushrooms release their moisture and start to brown, about 5 minutes.
5. Stir in truffle oil and season with salt and pepper.
6. Add cauliflower “rice” to the skillet and stir to combine with the mushroom mixture.
7. Cook for an additional 2-3 minutes or until the cauliflower is tender but still crisp.
8. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Cilantro Lime Cauliflower Rice Tacos
This recipe combines the flavors of cilantro and lime with the ease of cauliflower “rice” to create a delicious and healthy twist on traditional tacos. Perfect for a quick weeknight dinner or a flavorful meal prep option.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded cheese, avocado, sour cream, or your favorite taco fixings
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse into “rice” in a food processor.
2. Heat the olive oil in a large skillet over medium-high heat. Add the cauliflower “rice” and cook for 5-7 minutes, stirring occasionally, until tender and lightly browned.
3. Stir in cilantro, lime juice, cumin, salt, and pepper.
4. Warm tortillas according to package instructions or grill for a few seconds on each side.
5. Assemble tacos by spooning the cauliflower mixture onto tortillas and adding your desired toppings.
Cooking Time: 20-25 minutes
Summary
Get ready to spice up your keto diet with these 20 mouth-watering cauliflower rice recipes! From classic garlic butter to bold and spicy sriracha, these creative dishes will make you forget all about grains. With flavors ranging from cheesy bacon to Mediterranean, there’s something for everyone on this list. Whether you’re in the mood for a comforting casserole or a quick stir-fry, these keto-friendly recipes are sure to please. Give them a try and start enjoying your favorite foods without the carbs!