Are you a low-carb lover looking for new and exciting ways to enjoy your favorite dishes while sticking to a ketogenic diet? Look no further! Cauliflower rice has become a staple in many keto households, and for good reason. This versatile veggie can be transformed into a delicious and nutritious base for a wide range of recipes.
In this article, we’ll share 20 mouthwatering keto cauliflower rice recipes that are sure to satisfy your cravings while keeping your carb count in check. From creamy and cheesy casseroles to savory and spicy stir-fries, there’s something on this list for everyone. Whether you’re a seasoned keto veteran or just starting out on your low-carb journey, these recipes are sure to become new favorites.
Get ready to elevate your keto game with our collection of flavorful cauliflower rice recipes!
Garlic Butter Keto Cauliflower Rice
Transform cauliflower into a flavorful, low-carb “rice” dish that’s perfect for keto dieters and anyone looking to reduce their grain intake.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1 clove garlic, minced
– 1 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
2. Pulse the cauliflower in a food processor until it resembles rice-sized pieces.
3. In a large skillet, melt the butter over medium-high heat. Add the garlic and cook for 1-2 minutes or until fragrant.
4. Add the cauliflower “rice” to the skillet and stir to combine with the butter mixture.
5. Season with salt and pepper to taste.
6. Cook for 5-7 minutes or until the cauliflower is tender and lightly browned, stirring occasionally.
Cooking Time: 12-15 minutes
Cheesy Bacon Cauliflower Rice Casserole
A creamy, cheesy casserole packed with the flavors of crispy bacon and tender cauliflower rice.
Ingredients:
– 1 head of cauliflower
– 6 slices of cooked bacon, crumbled
– 2 cups of cooked white rice
– 1 cup of grated cheddar cheese
– 1/4 cup of milk
– 1 tablespoon of olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and pulse in a food processor until it resembles rice.
3. In a large skillet, sauté the crumbled bacon and cooked cauliflower “rice” in olive oil until tender.
4. Add the cooked white rice, salt, and pepper to the skillet; stir to combine.
5. In a separate bowl, whisk together the grated cheese and milk.
6. Grease a 9×13 inch baking dish with cooking spray. Add the cauliflower mixture, followed by the cheesy mixture.
7. Bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Spicy Sriracha Cauliflower Rice Stir-Fry
A flavorful and healthy stir-fry recipe that combines the spicy kick of sriracha with the creamy texture of cauliflower “rice”.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 tablespoon sriracha sauce
– 1 teaspoon soy sauce
– Salt and pepper, to taste
– Chopped green onions and toasted sesame seeds for garnish (optional)
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Add the vegetable oil, onion, and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the cauliflower florets to the skillet, stirring to combine with the onion mixture.
4. Cook for an additional 5-7 minutes, or until the cauliflower is tender and slightly caramelized.
5. Stir in the sriracha sauce, soy sauce, salt, and pepper; cook for 1 minute to allow flavors to meld.
6. Serve hot, garnished with chopped green onions and toasted sesame seeds if desired.
Cooking Time: 15-20 minutes
Lemon Herb Cauliflower Rice Pilaf
This vibrant pilaf combines the natural sweetness of cauliflower with the brightness of lemon and herbs, making it a perfect side dish for any occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons chopped fresh parsley
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
– 1 cup chicken or vegetable broth
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add cauliflower florets to the skillet; cook for 5 minutes, stirring occasionally.
4. In a small bowl, whisk together lemon juice, parsley, and dill. Pour mixture over cauliflower; season with salt and pepper.
5. Add broth to the skillet and stir to combine.
6. Transfer the pilaf to a baking dish and cover with aluminum foil. Bake for 20-25 minutes or until cauliflower is tender.
Cooking Time: 30-35 minutes
Coconut Curry Cauliflower Rice
Transform cauliflower into a flavorful and nutritious “rice” dish infused with the warmth of coconut curry.
Ingredients:
• 1 head of cauliflower, broken into florets
• 2 tablespoons of coconut oil
• 1 small onion, finely chopped
• 1 teaspoon of grated fresh ginger
• 1/2 teaspoon of ground cumin
• 1/4 teaspoon of turmeric powder
• 1 can of full-fat coconut milk
• Salt and pepper to taste
• Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss cauliflower florets with 1 tablespoon of coconut oil, salt, and pepper on a baking sheet.
3. Roast in the oven for 20-25 minutes or until tender and lightly caramelized.
4. In a large skillet, heat the remaining 1 tablespoon of coconut oil over medium heat.
5. Add chopped onion and cook until translucent, about 3-4 minutes.
6. Stir in grated ginger, cumin, and turmeric. Cook for an additional minute.
7. Add roasted cauliflower to the skillet, stirring to combine with the curry mixture.
8. Pour in canned coconut milk and stir until well combined.
9. Serve hot, garnished with fresh cilantro leaves if desired.
Cooking Time: 30-40 minutes
Mexican Cauliflower Rice with Avocado
Add a flavorful twist to your cauliflower rice dish with the creamy addition of avocado and a hint of Mexican spice.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– 1/4 teaspoon paprika
– Salt and pepper, to taste
– 2 ripe avocados, diced
– 1 tablespoon fresh cilantro, chopped (optional)
Instructions:
1. Pulse cauliflower florets in a food processor until they resemble 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, paprika, salt, and pepper to the skillet and stir to combine. Cook for an additional minute.
4. Add cauliflower “rice” to the skillet and cook, stirring frequently, until it’s tender but still crisp, about 5-6 minutes.
5. Stir in diced avocado and chopped cilantro (if using). Serve hot.
Cooking Time: Approximately 15-20 minutes
Pesto Parmesan Cauliflower Rice
Transform cauliflower into a creamy, cheesy rice-like side dish with the bold flavors of pesto and parmesan.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup pesto
– 1/2 cup grated parmesan cheese
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
2. In a large skillet, heat the olive oil over medium-high heat. Add the garlic and sauté for 1 minute.
3. Add the cauliflower to the skillet in batches, cooking until tender and lightly browned (about 5-7 minutes per batch).
4. Stir in the pesto and cook for an additional 2 minutes, until heated through.
5. Remove from heat and stir in the parmesan cheese until melted and well combined. Season with salt to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 20-25 minutes
Teriyaki Chicken Cauliflower Rice Bowl
Transform your mealtime with this flavorful and nutritious bowl, featuring tender chicken, cauliflower rice, and a sweet teriyaki sauce.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups cauliflower florets
– 2 tbsp teriyaki sauce (homemade or store-bought)
– 2 tbsp olive oil
– 1 tsp grated ginger
– 1/4 cup soy sauce
– 2 cloves garlic, minced
– Salt and pepper to taste
– Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, whisk together teriyaki sauce, soy sauce, ginger, garlic, salt, and pepper.
3. Add chicken to the marinade and refrigerate for at least 30 minutes or up to 2 hours.
4. Remove chicken from marinade and cook in a skillet with olive oil until cooked through.
5. Meanwhile, pulse cauliflower florets in a food processor until they resemble rice.
6. Cook cauliflower “rice” in a microwave-safe bowl with a tablespoon of water for 3-4 minutes or until tender.
7. Serve chicken on top of cauliflower “rice,” garnished with sesame seeds and chopped green onions if desired.
Cooking Time: 45 minutes
Kimchi Fried Cauliflower Rice
A spicy and savory twist on traditional fried rice, this recipe combines the crunch of cauliflower with the bold flavor of kimchi.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons vegetable oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup kimchi, chopped (store-bought or homemade)
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Scallions, thinly sliced (optional)
Instructions:
1. Heat 1 tablespoon of oil in a large skillet over medium-high heat.
2. Add the cauliflower florets and cook until tender and lightly browned, about 5-7 minutes.
3. Remove the cauliflower from the skillet and set aside.
4. In the same skillet, add the remaining 1 tablespoon of oil. Cook the diced onion and minced garlic until softened, about 3-4 minutes.
5. Add the chopped kimchi to the skillet and stir-fry for 2-3 minutes, allowing the flavors to meld together.
6. Add the cooked cauliflower back into the skillet and stir-fry everything together.
7. Season with soy sauce, salt, and pepper to taste.
8. Garnish with thinly sliced scallions, if desired.
Cooking Time: 15-20 minutes
Mediterranean Cauliflower Rice Salad
This salad combines the nutty flavor of cauliflower “rice” with the brightness of Mediterranean flavors, perfect for a light and refreshing side dish or main course.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small red onion, finely chopped
– 2 cloves garlic, minced
– 1 cup Kalamata olives, pitted
– 1/4 cup artichoke hearts, canned or marinated
– 2 tablespoons freshly squeezed lemon juice
– 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.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat the olive oil in a large skillet over medium-high heat. Add the onion, garlic, olives, and artichoke hearts. Cook for 5-7 minutes, stirring occasionally.
5. Add the cauliflower “rice” to the skillet and stir to combine. Cook for an additional 2-3 minutes, until heated through.
6. Season with lemon juice, salt, and pepper to taste.
7. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Buffalo Ranch Cauliflower Rice Bake
This recipe transforms cauliflower into a creamy, cheesy “rice” dish infused with the bold flavors of buffalo ranch. A game-day favorite gets a healthy twist!
Ingredients:
– 1 head of cauliflower
– 2 tbsp olive oil
– 1/4 cup buffalo ranch seasoning
– 1 cup shredded cheddar cheese
– 1/2 cup chopped green onions (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower head and pulse into “rice” in a food processor.
3. In a large skillet, heat olive oil over medium-high. Add the cauliflower “rice” and cook until tender, about 5 minutes.
4. In a separate bowl, mix buffalo ranch seasoning with shredded cheese.
5. In a 9×13 inch baking dish, combine cooked cauliflower “rice”, buffalo ranch-cheese mixture, and chopped green onions (if using).
6. Season with salt and pepper to taste.
7. Bake for 20-25 minutes or until the top is golden brown and the cauliflower is tender.
Cooking Time: 20-25 minutes
Thai Basil Cauliflower Rice with Shrimp
Discover the flavors of Thailand in this creamy, aromatic dish featuring cauliflower rice and succulent shrimp.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 onion, diced
– 2 cloves of garlic, minced
– 1 pound large shrimp, peeled and deveined
– 2 teaspoons Thai red curry paste
– 1 teaspoon grated fresh ginger
– 1/4 cup fish sauce (or tamari for a gluten-free option)
– 2 tablespoons unsalted butter
– 2 cups mixed mushrooms (such as shiitake and cremini), sliced
– Fresh Thai basil leaves, chopped (about 2 tablespoons)
– Salt and pepper to taste
Instructions:
1. Preheat the 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. In a large skillet, heat the oil over medium-high. Add the onion and garlic; cook until softened, about 3 minutes.
4. Add the shrimp and cook until pink and just done, about 2-3 minutes per side.
5. Stir in curry paste, ginger, fish sauce, and butter until well combined.
6. Add the cauliflower rice and mushrooms to the skillet. Cook for 5 minutes or until the cauliflower is tender and lightly browned.
7. Season with salt and pepper to taste. Garnish with chopped Thai basil leaves.
Cooking Time: 20-25 minutes
Loaded Cauliflower Rice with Cheese and Sour Cream
Transform cauliflower into a creamy, cheesy rice-like dish that’s perfect as a side or main course.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese
– 1/4 cup sour cream
– 1/2 teaspoon garlic powder
– Salt and pepper, to taste
– Optional: chopped green onions, paprika, or bacon bits for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. In a large skillet, melt butter over medium-high heat. Add processed cauliflower and cook, stirring occasionally, until tender (about 5-7 minutes).
3. Stir in cheddar cheese, sour cream, garlic powder, salt, and pepper until well combined.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with chopped green onions, paprika, or bacon bits if desired.
Cooking Time: 15-20 minutes
Greek Cauliflower Rice with Feta and Olives
A flavorful and healthy twist on traditional rice, this Greek-inspired cauliflower rice dish is perfect for a quick weeknight dinner or as a side to your favorite Mediterranean dishes.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– 1/2 cup crumbled feta cheese
– 1/4 cup pitted and sliced green olives
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
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 garlic and sauté for 1 minute.
4. Add the cauliflower “rice” to the skillet, stirring occasionally. Cook for 5-7 minutes or until tender.
5. Stir in the feta cheese and olives. Season with salt and pepper to taste.
6. Garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Jalapeño Lime Cauliflower Rice
Add a burst of flavor to your meals with this spicy and tangy cauliflower rice dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 jalapeño pepper, seeded and finely chopped
– 2 cloves garlic, minced
– 1/4 cup freshly squeezed lime juice
– Salt to taste
– Optional: 1/4 cup grated cheddar cheese (for an extra creamy kick)
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 chopped jalapeño and minced garlic; cook for 1 minute, stirring constantly.
5. Add the processed cauliflower “rice” to the skillet and stir to combine with the jalapeño mixture.
6. Cook for 2-3 minutes or until the cauliflower is tender but still slightly crunchy.
7. Squeeze in the lime juice and season with salt to taste.
8. If using, sprinkle grated cheddar cheese on top and stir to combine.
Cooking Time: 10-12 minutes
Beef and Broccoli Cauliflower Rice Stir-Fry
This recipe is a healthier twist on traditional beef and broccoli stir-fry, using cauliflower rice instead of regular rice. The result is a flavorful and nutritious meal that’s ready in under 30 minutes!
Ingredients:
– 1 lb beef strips (sirloin or ribeye)
– 2 cups broccoli florets
– 1 head of cauliflower, pulsed into “rice”
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
Instructions:
1. Cook the beef strips in a pan with olive oil until browned, about 3-4 minutes. Remove from pan.
2. Add garlic, broccoli, and cauliflower rice to the pan. Cook until the vegetables are tender-crisp, about 5 minutes.
3. Return the beef to the pan, and add soy sauce. Stir-fry everything together for an additional minute.
4. Season with salt, pepper, and red pepper flakes (if using).
5. Serve hot, garnished with green onions or sesame seeds if desired.
Cooking Time: 20-25 minutes
Truffle Oil Cauliflower Rice with Mushrooms
Elevate your cauliflower rice game with the luxurious flavor of truffle oil and the earthy taste of sautéed mushrooms. This recipe is a perfect side dish for your next dinner party or special occasion.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons truffle oil
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (button, cremini, shiitake), sliced
– Salt and pepper to taste
– Fresh parsley, chopped (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 the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until translucent, about 3 minutes.
3. Add the sliced mushrooms to the skillet and cook until they release their moisture and start to brown, about 5 minutes.
4. Add the cauliflower “rice” to the skillet, stirring to combine with the mushroom mixture. Cook for 2-3 minutes, or until the cauliflower is tender but still crisp.
5. Stir in the truffle oil and season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
BBQ Pulled Pork Cauliflower Rice Skillet
This hearty skillet dinner combines tender pulled pork with creamy cauliflower rice, all wrapped up in a rich BBQ sauce. A perfect one-pot meal for a weeknight dinner or weekend brunch.
Ingredients:
– 1 lb boneless pork shoulder
– 2 cups cauliflower florets
– 2 tbsp olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup BBQ sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season pork shoulder with salt and pepper.
3. In a large skillet, heat olive oil over medium-high heat. Sear pork shoulder until browned, about 5 minutes. Transfer to the oven and roast for 20-25 minutes or until tender.
4. Meanwhile, cook cauliflower florets in the same skillet with onion and garlic until tender, about 10-12 minutes.
5. Stir in BBQ sauce and cooked pulled pork. Simmer for an additional 2-3 minutes.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 40-45 minutes
Cilantro Lime Cauliflower Rice with Grilled Chicken
Elevate your mealtime with this flavorful and nutritious recipe that combines the brightness of lime, the freshness of cilantro, and the comfort of grilled chicken. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower
– 2 cups mixed greens (such as parsley, basil, and cilantro)
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– 4 boneless, skinless chicken breasts
– Optional: your favorite seasonings for the chicken
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, sauté garlic and cilantro mixture over medium heat until fragrant.
4. Add cauliflower “rice” to the skillet and cook for 5-7 minutes, stirring frequently.
5. Season with lime juice, salt, and pepper to taste.
6. Grill chicken breasts for 5-7 minutes per side, or until cooked through.
7. Serve grilled chicken atop cilantro lime cauliflower rice.
Cooking Time: 20-25 minutes
Sun-Dried Tomato and Basil Cauliflower Rice
Transform cauliflower into a flavorful rice substitute with the bright flavors of sun-dried tomatoes and fresh basil.
Ingredients:
– 1 head of cauliflower
– 2 cups sun-dried tomatoes, chopped
– 1/4 cup freshly chopped basil
– 2 tablespoons olive oil
– Salt, to taste
– Optional: 1/4 teaspoon garlic powder
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. 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.
4. Add the chopped cauliflower “rice” and cook, stirring frequently, for 5-7 minutes or until tender and lightly browned.
5. Stir in the chopped sun-dried tomatoes and fresh basil.
6. Season with salt and garlic powder (if using).
7. Serve hot as a side dish or use as a base for your favorite dishes.
Cooking Time: 15-20 minutes
Summary
Discover 20 mouthwatering keto cauliflower rice recipes that are perfect for low-carb lovers! From classic garlic butter to bold and spicy options like sriracha stir-fry and kimchi fried rice, there’s something for everyone. Try cheesy casserole recipes or international-inspired dishes like coconut curry and Thai basil with shrimp. Whether you’re in the mood for a comforting bowl or a fresh salad, these flavorful cauliflower rice recipes are sure to satisfy your cravings while keeping your carb count low.
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