If you’re plugged into a low-carb living, you’ve most likely heard about cauliflower rice. This keto-friendly food permits you come indulge in rice, minus the carbs. 

As a bonus, cauliflower is a nutritious cruciferous vegetable. And also so eat cauliflower rice isn’t simply low-carb; the downright healthy. 

Well keto folks, listen up: make cauliflower rice is easy. You just need to store a few tips in mind. 

In this article, you will do it learn everything you must know about cauliflower rice: nutrition facts, exactly how to reduced it, chef it, frozen it, and also much more. Store reading. 

What Is Cauliflower Rice?

Cauliflower rice is make from the cruciferous vegetable, cauliflower. The dish is prepared by chopping cauliflower into small rice-sized pieces making use of either a food processor, crate grater, or knife. 

Though that has significantly less carbs than real rice, riced cauliflower tastes similar to the starchy companion. It has actually a mild, neutral flavor that serves together a good base because that a variety of dishes, or together a next dish to just about anything.

Anywhere rice is used, cauliflower rice have the right to be offered too. Like continual rice, the soaks up the odor of spices, herbs, and fats. And also it does so through minimal calories. 

Cauliflower rice has come to be popular on the keto diet since it’s light, low-carb, nutritious, gluten-free, refined sugar free, and also easy. Plus countless keto and paleo dieters miss out on their rice. Cauliflower rice scratches that itch. 

Is Cauliflower Rice Healthy?

Cauliflower is a non-starchy cruciferous vegetable. Cauliflower rice is merely the diced variation of this healthy and balanced food. 

Cruciferous vegetables, through the way, save on computer compounds called isothiocyanates — tiny molecules with promising anti-cancer effects<*>. Many of these compounds are discovered in the floret (not the stem), for this reason they must be preserved if you make cauliflower rice properly.

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Also, chopping increase cruciferous veggies actually rises the lot of sulforaphane, a potent anti-cancer isothiocyanate, in the plant<*>. In this regard, chopped cauliflower rice has actually the sheet over totality cauliflower.

Cauliflower rice is additionally a great source that vitamin C (important because that immunity and also skin health) and potassium (important for bone health and also blood pressure). Most world don’t fight the RDA the 4.7 grams that potassium every day, therefore cauliflower rice can aid get girlfriend there. 


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Cauliflower Rice Nutrition Information

Here is the nutritional info for one cup of cauliflower rice<*>:

Calories: 25Carbohydrates: 5 gramsDietary fiber: 2 gramsFat: 0.3 gramsProtein: 1.9 grams Sodium: 30 milligrams (1% of everyday value)Potassium: 299 milligrams (9% of daily value)Vitamin C: 80% of day-to-day value

As you deserve to see, many of the calories come native carbs. But because cauliflower rice is low-calorie to start with, the carbohydrate don’t amount come much. And if you calculate net carbohydrate (total carbohydrate minus fiber) for 1 cup that cauliflower rice, the carb tally fall 3 grams net carbs. 

How To do Cauliflower Rice

Making cauliflower rice is much easier than that sounds. Every you require is new cauliflower, a sharp knife, and a skillet with oil. 

There are, however, a couple of tools the can considerably reduce her prep time. Check out on.

How To reduced Cauliflower for Cauliflower Rice

Ready come chop cauliflower? Good, because that’s what you will do it be law next. 

First you’ll desire to reduced your head of cauliflower into individual florets. If you’re taking care of florets best out that the bag, it is fine too. 

Your next move will depend on what technique you usage to prepare the rice. There space three main methods:

With a food processorWith a box graterBy hand

For an approach 1, an initial cut the florets right into halves or quarters. These space the ideal size florets because that ricing in a food processor. 

For an approach 2, use larger pieces the cauliflower. Take it the cauliflower and grate versus the medium-sized holes, which space usually booked for cheese. 

If you don’t have a food processor or box grater, just chop the florets right into small, rice-sized pieces through a spicy knife. Depending on your chopping skills, this will add considerably come the total time spent making the dish. 

How To cook Cauliflower Rice

First that all, you don’t require to cook your cauliflower rice. That perfectly healthy raw.

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But food preparation makes it taste more like real rice. Plus the will keep longer. 

To cook your cauliflower rice, warm a skillet to medium warm with a 1 to 2 tablespoons the healthy, heat-stable oil or fat. Butter, coconut oil, or avocado oil would be ideal. Think around what smell you want to impart to the dish too. 

Next, covering the skillet and cook for 5 come 7 minutes. To track the development of her rice, taste together you’re cooking. Pro tip: you’re going for tender, not mushy. 

After the rice is prepared, feel cost-free to season together desired. Salt, turmeric, pepper, basil, and also more—anything you prefer on rice is same game. 

Okay, your cauliflower rice is ready! one of two people eat right away or keep for later. An ext tips on that coming up. 

Tips for Making and Using Cauliflower Rice

Now the you know the basics because that cutting and cooking cauliflower rice, right here are a couple of tips to make every little thing go smoothly:

After cut up the cauliflower, squeeze the raw rice within a file towel to reduce moisture and prevent sogginess.Use oil, no water, to chef your cauliflower rice. Unless you choose mushy vegetables. Usage florets, rather than stems, to make the rice. They’re an ext nutritious and provide much better texture.Don’t use a rice cooker. Make a huge batch and save the leftovers in the fridge or freezer. Large time saver.

Cauliflower Rice FAQ

If you still have actually questions around cauliflower rice, examine out the list listed below for answers. 

Can You frozen Cauliflower Rice?

Absolutely. The simplest means is come prepare the raw rice, squeeze the end the moisture (with a towel), then save it in a freezer-safe bag. 

You might likewise blanch her cauliflower rice prior to freezing the to preserve texture. This would involve submerging the rice in boil water, cooling the off, climate drying and also freezing.

In instance you to be wondering, frozen cauliflower rice should last anywhere from 1 to 4 months.

Can You make Cauliflower Rice In The Microwave?

To cook cauliflower rice in the microwave, just cover in a microwave-safe dish and also cook for around 3 minutes. You can also reheat cooking cauliflower rice using this method. 

How much Cauliflower carry out You have to Make Cauliflower Rice?

Here’s a quick preeminence of thumb: yet much your cauliflower head weighs, division by 2 for the cauliflower rice it will yield. 

So a 2 lb head that cauliflower need to yield somewhere roughly 1 pound (4 to 6 cups) of cauliflower rice. 

How long Does Cauliflower Rice Keep?

Follow these guidelines:

Fresh in fridge: 2 to 3 daysCooked in fridge: 4 to 5 daysCooked in freezer: 1 to 4 months

Can girlfriend Buy Premade Cauliflower Rice?

Yes, numerous stores market pre-cut cauliflower rice. Keep in mind, however, the restricted shelf life that chopped cauliflower — and also watch out for indicators of rot. 

Is Cauliflower Rice Keto?

With only 5 grams of carbs (3 grams network carbs) per cup, yes: Cauliflower rice is keto. 

Normal portions of cauliflower rice are unlikely to kick you the end of ketosis, especially if friend consume them v plenty of healthy fat. Don’t be shy v the olive oil. 

To it is in clear, cauliflower rice shouldn’t be the clip of your ketogenic diet. It has actually very little fat and also protein — both an important macronutrients for optimal low-carb health. 

Nonetheless, cauliflower rice is a fun method to put rice ago on the menu. Happy cooking.

Low-Carb Cauliflower Rice Recipes

Get your chef cap on. These keto recipes will be a substantial hit at your table: