Brenda Khan
Cauliflower rice is a popular dish on the keto diet, as it is a low-carb alternative to rice. It is made by chopping cauliflower into small rice-sized pieces using a food processor, box grater, or knife. With only 5 grams of carbs per cup, it is a healthy and nutritious option, providing vitamins and potassium. It is also gluten-free and refined sugar-free. Cauliflower rice can be served with a variety of dishes, such as curries, stir-fries, and as a substitute for rice in dishes like paella and risotto. It can also be used as a base for pizzas or as a side dish with any main course. Some recipes include adding butter, herbs, garlic, and lemon juice to enhance the flavour and texture.
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What You'll Learn
Keto cauliflower fried rice with chicken
Ingredients:
- Cauliflower
- Chicken
- Eggs
- Salt
- Pepper
- Sesame oil
- Green onions
- Olive oil
- Butter or oil of choice
- Additional vegetables (optional)
Method:
- To make the cauliflower rice, cut a head of cauliflower into small, rice-sized pieces using a food processor, box grater, or knife.
- In a large skillet or wok, melt butter or heat oil of choice over medium-high heat.
- Add the cauliflower rice to the pan and cook until it reaches your desired level of doneness.
- Push the cauliflower rice to one side of the pan and add whisked eggs.
- Season the eggs with a pinch of salt and pepper. Scramble for approximately 1 minute, or until cooked to your liking, then mix with the rest of the ingredients.
- Pre-cook the chicken to your desired level of doneness to prevent under or overcooking.
- Add the chicken to the pan during the last few minutes of cooking, allowing it to heat through.
- Stir through sesame oil and remove from the heat.
- Top with the green part of the onions and adjust seasoning to taste.
Tips:
- For a larger meal, serve it with a side of protein such as duck breast, sliced steak, or pork belly.
- To make it even more filling, add shrimp or prawns.
- For extra flavor, add vegetables such as bell peppers, peas, carrots, or bean sprouts.
- This recipe can be made in about 15 minutes and served as a quick and easy lunch or side dish.
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Keto cauliflower rice pudding
Ingredients:
- Cauliflower rice (fresh or frozen)
- Full-fat coconut milk
- Almond milk
- Sweetener (to taste)
- Vanilla
- Nutmeg
- Cinnamon
- Cardamom
- Salt
- Egg yolks
- Butter (optional)
Method:
First, prepare the cauliflower rice. Pulse the cauliflower florets in a food processor until they resemble rice. You can also use a box grater or knife to chop the cauliflower into small rice-sized pieces. If using frozen cauliflower rice, simply microwave it until cooked.
Next, remove the excess moisture from the cauliflower rice. Place the riced cauliflower in a muslin cloth or fine tea towel and squeeze out as much water as possible. This step is crucial for achieving the perfect texture.
Now, it's time to cook the pudding. In a medium saucepan, combine the coconut milk, almond milk, sweetener, vanilla, nutmeg, cinnamon, and cardamom. Stir well and heat the mixture over medium heat until it is hot but not boiling.
In a separate bowl, whisk the egg yolks. Slowly add a small amount of the hot milk mixture to the egg yolks, whisking continuously to temper the eggs. Once combined, slowly add the egg mixture back into the saucepan, stirring constantly.
Continue to cook the pudding over medium heat for 7-10 minutes, stirring constantly, until the mixture thickens. You can use a thermometer to check if it has reached 170-180 degrees Fahrenheit. Do not let the mixture boil.
Finally, remove the pudding from the heat and stir in the butter (if using). Pour the pudding into serving dishes and chill until set, about 4 hours. The pudding can be served warm or cold, depending on your preference.
Tips and Variations:
- You can adjust the amount of sweetener and spices to suit your taste.
- For a thicker pudding, reduce the amount of almond milk or add more egg yolks.
- Try adding some cream or full-fat yogurt for an even richer pudding.
- If you're short on time, you can use frozen cauliflower rice, but be aware that it may need to cook a bit longer as it tends to be watery.
- For a more indulgent treat, top the pudding with whipped cream, a sprinkle of cinnamon, or some toasted nuts before serving.
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Keto cauliflower risotto
Cauliflower rice has become a staple for those on a keto diet, as it is a low-carb, nutritious, gluten-free, and refined sugar-free alternative to rice. It is also a good source of vitamin C and potassium.
Ingredients
- Cauliflower (fresh or frozen)
- Shallots
- Garlic
- Butter/Ghee/Olive Oil/Coconut Oil
- Chicken/Vegetable Broth
- White Wine (optional)
- Heavy Whipping Cream/Coconut Cream
- Parmesan Cheese/Vegan Cheese
- Salt and Pepper
- Mushrooms (optional)
Method
- Heat a large skillet over medium heat.
- Add some butter/ghee/oil and the shallots to the pan and cook until the edges of the shallots begin to brown.
- Stir in the riced cauliflower and cook until crisp and tender.
- Add the garlic and cook for another minute, stirring frequently.
- (Optional) Add mushrooms and cook until tender.
- Stir in the cream, cheese, salt, and pepper, and cook until the risotto is creamy.
This recipe is very customizable and can be made vegan by substituting ghee with coconut oil and dairy cream and cheese with vegan alternatives. You can also add cooked shrimp, chicken, or sausage to turn it into a complete meal. This keto cauliflower risotto is a great side dish and can be paired with seafood, chicken, or keto pork tenderloin, or pecan-crusted salmon.
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Keto cauliflower rice with ground beef
Cauliflower rice is a popular keto food due to its light, low-carb, nutritious, gluten-free, and refined sugar-free qualities. It is also a good source of vitamin C and potassium.
Ingredients:
- Ground beef
- Diced onions
- Olive oil or butter
- Taco seasoning
- Frozen cauliflower rice
- Diced tomatoes and chilies/Rotel
- Shredded cheese (cheddar or Colby Jack)
- Avocado, sour cream, jalapenos, and lettuce (optional toppings)
Method:
- In a large skillet, heat some olive oil or butter over medium-high heat.
- Add the diced onions and cook until they become soft.
- Put the ground beef in the pan and cook until it is no longer pink, breaking it up into small pieces as it cooks.
- Stir in about 1/2 cup of water and a packet of taco seasoning.
- Add the frozen cauliflower rice and diced tomatoes and chilies/Rotel to the pan. Stir everything together.
- Simmer for about 10 minutes or until hot.
- Top with shredded cheese and allow it to melt.
- Enjoy as is or with optional toppings like avocado, sour cream, jalapenos, or lettuce.
This recipe is a quick and easy one-pan meal that is perfect for busy weeknights. It is also a good option for those who want a delicious and filling comfort food dish. You can also add other vegetables like bell peppers or spinach to this dish for extra flavor and nutrition.
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Keto cauliflower rice pizza crust
Cauliflower rice is a popular keto dish because it is light, low-carb, nutritious, gluten-free, and refined sugar-free. It is also easy to make and can be used in a variety of dishes.
One creative way to use cauliflower rice is to make a pizza crust. This recipe is gluten-free, low-carb, and keto-friendly. Here is a step-by-step guide on how to make it:
Ingredients:
- 1 head of cauliflower, grated into rice using a food processor or box grater
- 1 cup of grated cheese (parmesan, pecorino, or mozzarella)
- 1 egg
- Seasonings of your choice (salt, pepper, Italian herbs, etc.)
- Olive oil or cooking spray
Method:
First, preheat your oven to 400 degrees Fahrenheit. You can either grate the cauliflower into rice yourself or use frozen cauliflower rice. If using fresh cauliflower, remove the florets from the stem before grating.
Place the cauliflower rice in a microwave-safe bowl and cover it. Microwave for 4-5 minutes to soften, or you can saute the rice in a pan on medium heat for 8-10 minutes.
Drain the excess moisture from the rice by transferring it to a nut milk bag or a thin kitchen towel. Squeeze as hard as you can to remove as much liquid as possible.
In a large mixing bowl, combine the drained cauliflower rice, cheese, egg, and seasonings. Use your hands to mix everything together until a dough forms.
Prepare a baking sheet or pizza pan by spraying it with olive oil or cooking spray. Press the dough onto the pan, shaping it into an even circle or rectangle, about 1/4-inch thick.
Bake the crust for 20-25 minutes or until the edges are golden brown and crisp. Remove from the oven and add your favorite keto-friendly pizza toppings. Return the pizza to the oven and bake for an additional 8-10 minutes, or until the cheese is melted and bubbly.
Finally, remove the pizza from the oven, slice it, and serve. Enjoy your delicious and healthy keto cauliflower rice pizza!
Feel free to experiment with different seasonings and toppings to create your perfect pizza. You can also try adding other ingredients to the crust, such as almond flour or coconut flour, to enhance the texture and flavor.
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Frequently asked questions
Cauliflower rice is a low-carb, keto-friendly dish made by chopping cauliflower into small rice-sized pieces using a food processor, box grater, or knife. It is a popular substitute for rice on the keto diet.
Cauliflower rice is a versatile side dish that can be paired with a variety of main courses. It goes well with chicken-based dishes, such as slow-cooked chipotle chicken drumsticks, oven-baked lemon butter chicken thighs, or keto orange chicken. It can also be served with duck breast, sliced steak, pork belly, prawns, shrimp, or fish. For a vegetarian option, it can be used as a base for risotto or stir-fried with vegetables.
To enhance the flavour of cauliflower rice, you can add butter, fresh herbs, lemon juice, garlic, and roasted sliced almonds for extra crunch and texture. You can also experiment with different spices, vinegars, and oils.
Cauliflower rice is a healthy, gluten-free, and nutritious alternative to regular rice. It is low in carbohydrates and calories, making it suitable for keto and paleo diets. Additionally, cauliflower is a cruciferous vegetable that contains compounds with potential anti-cancer effects.
