Cauliflower rice makes the perfect substitute for gluggy, carb filled rice. You will be pleasantly surprised at just how good it is!
Check out that Beef Goulash above. It takes just 15 minutes to make and is served on a bed of cauliflower rice.
Honestly, it is almost like eating rice, yet it has a 4 times less carbs than regular rice, making it a safe and friendly option for diabetics.
Cauliflower Rice
Servings: 1 person
Calories: 137kcal
Carbs: 11g
Net Carbs: 6g
Ingredients
- 1/4 cauliflower – approx. 200 g per person
- 2 teaspoon olive oil – or butter or coconut oil
Instructions
- Roughly chop the cauliflower, place it into a food processor and pulse for 1 minute until it’s a ‘rice like’ consistency.
- Alternatively, use a grater to grate the cauliflower.
- Heat oil in a pan.
- Add cauliflower and fry up until it’s browned and cooked through, stirring it occasionally throughout the cooking process.
- Serve it as a bed for your favorite dishes, it’s as easy as that!
Notes
OPTIONS
Storage – will keep in the fridge for 2 days so you can cook a bigger batch for a few meals.
Additions – Add some finely diced onion for a slightly different flavor, cook the onion first for a few minutes before adding the cauliflower to the pan.
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Maria
I hate cauliflower and have tried to do so many things with it but I just don’t like it. What can I use as a substitute to rice? Please help.
Emily - Dietitian (MS, RD)
Check out this article for a few additional ideas – konjac rice or cabbage chucks are some popular alternative ideas to for low carb rice. It could be a matter of seasoning the cauliflower rice a little differently than you have in the past – adding things like butter and different seasonings might change the flavor profile and make you enjoy it.
Maryliz
Can you make cauliflower rice like Spanish rice?
Emily - Dietitian (MS, RD)
You can certainly season the cauliflower rice with all the same flavors – try adding diced onion, pepper and tomato and seasoning with taco seasoning or a combination of cumin, chili powder, paprika, garlic and onion powder. Let us know how it turns out!
Winnie Fernsndes
I particularly liked the idea of substituting cauliflower rice for actual rice since it’s low carb. Shall certainly try it out. Thanks for the awesome recipes!
debbie fagan
All 3 recipes sound easy to prepare and cook. I will try these
for my family. Thanks, Debbie fagan
Jedha
Fantastic Debbie. Let us know how you go.