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May 10, 2019

How to Make Cauliflower Rice – The Best Keto Rice Substitute

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How to Rice Cauliflower

Rice is quick, easy and certainly in a lot of recipes. When you follow the keto diet though, rice is a big no-no. With over 20 carbs in just half a cup, it would be difficult to eat any amount of rice and still stay in ketosis. That’s where cauliflower rice comes in as great keto rice substitute.

An entire cup of cauliflower rice has just THREE net carbs. So much better than real rice on the carb count! And, it’s just about the easiest keto substitute for rice you can make.

You can use cauliflower rice in a variety of dishes. You can substitute it anywhere you would normally use rice or potatoes. Cauliflower rice makes traditional rice dishes keto friendly.

Great uses of riced cauliflower are in stir fry, sushi, mashed as a potato substitute, shredded as a potato substitute like in our Keto Latke “Potato” Pancake, with cheese as a keto macaroni substitute, in chicken soup, as a taco topping, as a rice substitute in casseroles, as a simple side dish, or as a keto substitute for orzo like in this Copycat Keto Whole Foods Greek Orzo Salad recipe.

Some would argue cauliflower is one of the healthiest vegetables you can eat. Cruciferous vegetables have glucosinolates, which are known to have benefit to cardiovascular, immune, digestive and inflammatory processes.

It also has antioxidants like vitamin C (blood pressure, heart disease, inflammation), beta-carotene (immune and eye health), quercetin (anti-inflammatory), rutin (cholesterol), and kaempferol (cardiovascular and cancer).

So by now, you might be wondering how to rice cauliflower. There are actually a few easy ways to do it at home. I guarantee you already at least have one of the tools needed to rice cauliflower in your kitchen!

Disclaimer: Links below may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here.

How to Make Cauliflower Rice

There are a few ways to make cauliflower rice at home. Making iced cauliflower requires simple kitchen tools.

How to Make Cauliflower Rice in a Food ProcessorHow to Make Cauliflower Rice

By far the easiest method to make cauliflower rice is to use a food processor. It takes longer to clean up the food processor and put it away than it does to make the rice!

I resisted getting a food processor for years, but now that I have one I’m so happy to have it. I asked for the 14 Cup Cuisinart model as a wedding present and I love it.

You’ll find many uses for it once you have it.  If you think you’ll only use it for cauliflower rice and want something less expensive, this Cuisinart mini is rated over four stars on Amazon with over 3,600 reviews and goes for around $39.00.

It would easily pay for itself in several uses given how much it costs to buy premade cauliflower rice at the store. Plus you could use it to chop up the parsley and almonds for a simple Mediterranean stir fry after you rice the cauliflower.

To make cauliflower rice in the food processor, start by chopping your cauliflower into large hunks. Working in smaller batches provides the best consistency. You can either put the cauliflower hunks into the bowl and pulse to rice, or you can use the shred attachment for your food processor. Each produces a slightly different texture. You can decide which method works best depending on the recipe you plan to make.

After some further experimentation while making the video, I discovered that the most consistent results came from breaking the cauliflower into small florets before pulsing in the food processor. You can see that method towards the end of the video below.

How to Rice CauliflowerHow to Make Cauliflower Rice: Keto Rice Substitute With a Cheese Grater

Riced cauliflower using a cheese grater works just fine and creates a good consistency, but it does take some elbow grease.

This method is best when you need just a cup or two of cauliflower rice. If you include the cleanup time, it might be equivalent to making it in a food processor, but it definitely takes more effort.

Begin the same way as above, by cutting your cauliflower into large chunks. Then use the medium side of your cheese grater to make the rice. You may want to experiment with which side of the cheese grater produces the texture you like. Keep grating until your arm gets tired or until you have enough cauliflower rice for your recipe.

HowRice Cauliflower With a Knife

Although part of the reason I resisted a food processor for so long is because I find chopping therapeutic, this is my least favorite method for making cauliflower rice. I still chop everything else on a cutting board with my beloved 10″ Wusthof Chef’s Knife. I adore that knife and have definitely gotten my money’s worth out of it for over 2o years.

However. Chopping cauliflower rice takes a while. Longer than the grater I think, but less effort. If you can look at chopping the keto rice substitute as a moving meditation it’s not as bad as you might initially think. Plus you have the added bonus of really controlling the consistency of the rice.

Buying Riced Cauliflower

Purchasing the riced cauliflower is definitely the easiest option, but also the most expensive. I’ve also found that pre-diced cauliflower varies in quality. Even when the expiration date is far in the future, the cauliflower often has a somewhat slimy consistency and much more of a smell than when it’s in head form.

The most consistent form I’ve found is the frozen variety, but it takes time to thaw if you’re using it in something where you want it raw. It also cooks differently since there tends to be more moisture from it being frozen.

Copycat Whole Foods Greek Orzo SaladEasy Riced Cauliflower Recipes

So now that you have it, how do you use it? A lot of people hesitate to make anything without an exact recipe, but here are a few ideas for quick and simple cauliflower rice dishes.

  1. Start with your favorite keto fat. Whether it’s bacon grease, olive oil, butter, coconut oil or something else, heat it over medium in a skillet.
  2. Think about your flavor profile…do you want Mediterranean, Italian, American, Asian, etc. Add ingredients that match that. For example, Mediterranean cauliflower rice could include the parsley and almonds mentioned above, use olive oil as your fat, and maybe add some chopped olives and sundried tomatoes as well.
  3. Pick a protein. Personally, for the Mediterranean example listed above, I would pick chicken or salmon. But do whatever sounds good to you!
  4. Eat and enjoy. Made up recipes usually turn out pretty well if you keep the flavor profile in mind. As long as you don’t severely burn it you should be fine. Don’t be afraid to experiment.

Have you riced your own cauliflower? What’s your favorite method? Sick of cauliflower on your keto diet? Make sure you try some Simple Bacon Brussels Sprouts. Kale Walnut Salad also makes a great side!

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Filed Under: Keto Sides, Keto Vegetarian, Ketogenic Recipes, Nourish, Recipes

Cheryl McColgan

Cheryl is the founder and editor of Heal Nourish Grow. Her passion for helping others create Ultimate Wellness and live their best lives led her to share this site. She helps people develop the confidence and habits to create lasting change and greater health by sharing her wealth of knowledge and over 25 years of experience in fitness, yoga, health and wellness.

Read more about the journey that created Heal Nourish Grow on the "about" page.

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I love it when I can take leftovers and make them I love it when I can take leftovers and make them into something new! 

The other day I made my stuffed chicken recipe which you can find here: https://healnourishgrow.com/keto-bacon-wrapped-chicken/

Today, I heated the leftovers, shredded the chicken/filling, wrapped it in @cutdacarb and pan-fried in butter and tallow until crispy. Trying to get in more stearic acid!

Some creamy cilantro dressing would be awesome with this, but so was the @thenewprimal buffalo ranch I had on hand.

I wish you could hear the awesome crunch when I break into this but Peter was on a work call in the background so I had to mute 🤷‍♀️

Are you team leftovers or skip them?
Reds opening day is a big celebration in Cincinnat Reds opening day is a big celebration in Cincinnati, and usually very close to my birthday! Got my red turtleneck on and ready to go.⁣
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Today we have a high of 40 forecast, right now with windchill feels like 32 and snow in the air. Never know what you're going to get here this time of year!⁣
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Hitting up Ruth Chris for a steak pre-game, so at least it will be nice and warm there.⁣
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Glad we can celebrate this year even though things will be a lot different.⁣
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This cheese shell 😍 This cheese shell 😍
A recent keto haul plus you know I love my discoun A recent keto haul plus you know I love my discount @Krogerco flowers. I finally tried the @simpletruth4u cloud bread. Pretty good but not really sturdy enough for a bun. I always stock up on @happyeggcousa whenever they're on sale.⁣
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Unfortunately, @carnivoremd keeps ruining things for me LOL No more San Pelligrino when it's on sale...apparently it's full of uranium!?! 😱⁣
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Possibly ok on occasion in low amounts but if you're going for optimal health, probably going to want to ditch that.⁣
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What are some of your go to foods at the grocery?
Happy face-to-face Friday! Three of my favorite th Happy face-to-face Friday! Three of my favorite things in these photos...champagne, a clean kitchen and the ever-present desire to help people look and feel better through education and lifestyle changes.⁣
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On the left was earlier this month just prior to a cook-along Monday where I cook dinner and sprinkle in tidbits about the benefits of a low carb lifestyle long the way (livecookalong.healnourishgrow.com) On the right several years ago when I was super stressed and not taking care of myself. ⁣
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I was still helping others change their lives back then, but I was struggling with my own challenges during a particularly difficult time in my life. Finding balance and health is a constant practice and one that never ends. ⁣
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A big part of health is what you put in your body of course, but it's also getting a handle on stress, sleep and toxic relationships.⁣
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What aspect of your health are you working on right now?⁣
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No need to over complicate keto or just healthy ea No need to over complicate keto or just healthy eating for that matter...meat, low carb veg, done.

What's one of your go to meals?
Crab is one of my favs...I'd have it way more ofte Crab is one of my favs...I'd have it way more often if it wasn't so pricey! However, vacation is for indulgence, no?⁣
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Planning to have it again here shortly at home for by birthday.  We're fortunate to have an awesome seafood provider here in Cincinnati that flies in lobster and crab, @lobstabakes if you're in the area.⁣
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What's your favorite splurge food?
Colorado rack of lamb has been all over the menu o Colorado rack of lamb has been all over the menu out here...it's so delicious we had to have it twice.⁣
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They always recommend medium rare for this lamb cut and we're fine with that.⁣
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Are you a lamb fan?
Had one of my favorite treats for lunch yesterday, Had one of my favorite treats for lunch yesterday,  tuna sashimi. ⁣
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Are you a sushi/sashimi fan?
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Live Cook Along Monday: Cream Garlic Parmesan Shri Live Cook Along Monday: Cream Garlic Parmesan Shrimp. Ask all of your keto, health and wellness, yoga related questions!

Quick and delicious weeknight meal... done in under 30!

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One of my favorite components of entertaining is t One of my favorite components of entertaining is the charcuterie board! This was an extremely simple one but still included a lot of my favs like shrimp and port salut.⁣
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Last night was French night in our house...this be Last night was French night in our house...this beautiful Nicoise salad was courtesy of my friend Marcie. Everything was absolutely delicious and the time with friends much needed!⁣
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She used high-quality olive oil and this recipe from @foodnetwork for the dressing: https://www.foodnetwork.com/recipes/food-network-kitchen/classic-nicoise-salad-recipe-2127613 it was so delicious! ⁣
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Skip the potatoes and you have an amazing keto-friendly salad! I usually use wild-caught @tonnino.tuna for Nicoise.⁣
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Do you ever make Nicoise salad?🥗⁣
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Happy face to face Friday friends!⁣ ⁣ Recently Happy face to face Friday friends!⁣
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Recently found the gem on the left... an unflattering angle for sure but also was pretty depressed and about 15 pounds heavier. ⁣
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I'm so happy to have found a system that works so well for me! Keto+ketones+fasting. My brain and mood have never been better. Not to say I don't still have bad days every once in a while (especially the last year with all the craziness) but overall it's just so much better.⁣
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I can't imagine ever going back. Think keto isn't sustainable? Low carb 5+ and keto 4+ years. It's a lifestyle! I'm going to keep fighting aging every step of the way.⁣
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Heading into 48 like WHAT?!? If you could use help crushing your goals too, get in touch!⁣
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What are some ways you feel like you're getting better with age? Tell me all about it below!👇⁣
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Your weekly dose of meat porn! I promise the rever Your weekly dose of meat porn! I promise the reverse sear tutorial is coming...you'll never have overdone steaks again. I had this on Tuesday night before I started my 23rd reboot fast.⁣
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I eat ribeye at least once a week. What's your favorite cut?⁣
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Make Some Extra Money With Bonuses the Next 3 Mont Make Some Extra Money With Bonuses the Next 3 Months. Huge opportunity that I would love to share with you! Let's all charge towards the 10k extra bonus. This opportunity is for anyone that's into helping others looks and feel better. 

#businessideas #workfromhomelife #sidehussle #wellnesswarrior #extendedfasting #intermittentfasting #eatwellfeelwell #ketofriendly #ketolifestyle #ketocommunity #ketofamily #yogafamily #yogacommunity #bossbabequotes #businessopportunities
The bacon-wrapped stuffed chicken from the Monday The bacon-wrapped stuffed chicken from the Monday cook along turned out so well...it was delicious! ⁣
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The recipe will be up shortly, but in the meantime are you cooking with me this Monday? Let me know in the comments below and what type of dish would you like to see next?! 👇⁣
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Sign up at livecookalong.healnourishgrow.com to get the ingredients ahead of time.⁣
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Bacon-Wrapped Stuffed Chicken Breasts. Live Cook A Bacon-Wrapped Stuffed Chicken Breasts. Live Cook Along Monday 3/1/2021

Bacon-Wrapped Stuffed Chicken Breasts

Quick and delicious weeknight meal... done in under 30 and can be used for leftovers/meal prep too!

#ketogeniclife #lowcarbrecipes #lowcarblife #ketofriendly #ketolifestyle #ketoaf #intermittentfasting #ketorecipes #ketoforbeginners #ketorecipe #ketotransformation #ketoadapted #ketolove #ketobeginner #ketogenicfood #ketoeating #ketoeats #ketofriendly #healthycooking #ketokitchen #tacotuesday #casserole #fitmeals #cheeseburger #chickenrecipes #chickendinner #chickenbreast #weeknightmeal #weeknightdinner
Repotting Rootbound Monstera Adansonii. Lots of ne Repotting Rootbound Monstera Adansonii. Lots of new plant parents during the pandemic! Don't be afraid to be aggressive with your plants, they're not as delicate as you think.  Some plants do like to be rootbound but as you can see with this guy he was just totally out of room! New pot should bring lots of new growth.

#indoorrewilding #indoorjungle #indoorgarden #indoorgardening #monsteramonday #monsteraadansonii #crazyplantlady #crazyplantpeople #ketofamily #ketocommunity #gardensofinstagram #gardenerslife #plantmom #plantlover #plantparent
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