Are you a low-carb lover looking for creative and delicious ways to enjoy cauliflower rice? Look no further! In this article, we’ll dive into 18 mouth-watering ketogenic cauliflower rice recipes that are sure to satisfy your cravings. From classic combinations like garlic butter and parmesan to international twists like Korean kimchi and Thai peanut, there’s something for everyone.
Whether you’re a seasoned keto dieter or just starting out, these recipes offer a flavorful and nutritious way to incorporate more veggies into your diet. And the best part? Cauliflower rice is incredibly versatile – it can be used as a base for many different dishes, from savory main courses to tasty side dishes.
In this article, we’ll explore 18 different keto cauliflower rice recipes that are sure to become new favorites. From comforting casseroles to quick and easy stir-fries, there’s something here for every taste bud. So let’s get started and discover the many delicious ways you can enjoy cauliflower rice on a ketogenic diet!
Garlic Butter Cauliflower Rice with Parmesan
Transform cauliflower into a creamy, flavorful “rice” dish infused with garlic butter and topped with nutty Parmesan cheese.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons unsalted butter
– 2 cloves garlic, minced
– 1 cup grated Parmesan cheese
– Salt and pepper to taste
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. In a large skillet, melt butter over medium heat. Add garlic and sauté for 1 minute.
5. Add the cauliflower “rice” to the skillet and cook for 2-3 minutes, stirring frequently.
6. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until lightly toasted.
7. Remove from oven and stir in Parmesan cheese. Season with salt and pepper to taste.
8. Serve hot and enjoy!
Cooking Time: 15-17 minutes
Spicy Mexican Cauliflower Rice with Chorizo
Spicy Mexican Cauliflower Rice with Chorizo Recipe
A twist on traditional rice, this spicy cauliflower dish is packed with flavor and heat from chorizo sausage. Perfect as a side or main course, it’s sure to become a family favorite.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup cooked chorizo sausage, sliced
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 lime, juiced
– 1-2 jalapeños, seeded and finely chopped (optional)
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse cauliflower and remove leaves, stem, and florets.
3. Pulse florets in a food processor until resembling rice.
4. Heat olive oil in a large skillet over medium-high heat.
5. Add onion and garlic; cook until softened, about 3-4 minutes.
6. Add chorizo, cumin, smoked paprika, salt, and pepper; cook for 1 minute.
7. Stir in cauliflower “rice” and lime juice; cook for an additional 2-3 minutes or until heated through.
8. If desired, add chopped jalapeños for an extra kick of heat.
9. Garnish with cilantro leaves and serve hot.
Cooking Time: 15-20 minutes
Lemon Herb Cauliflower Rice with Grilled Chicken
A refreshing twist on traditional rice, this recipe combines the bright flavors of lemon and herbs with the nutritious goodness of cauliflower. Perfect for a quick and easy weeknight dinner or a healthy meal prep option.
Ingredients:
– 1 head of cauliflower
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh parsley, chopped
– 2 tbsp freshly squeezed lemon juice
– 1 tsp dried thyme
– Salt and pepper to taste
– 4 boneless, skinless chicken breasts
Instructions:
1. Preheat grill to medium-high heat.
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium. Add garlic and cook for 1 minute.
4. Add cauliflower “rice” to the skillet and cook for 5-7 minutes or until tender.
5. Stir in parsley, lemon juice, thyme, salt, and pepper.
6. Grill chicken breasts for 5-6 minutes per side or until cooked through.
7. Serve grilled chicken with Lemon Herb Cauliflower Rice.
Cooking Time: 20-25 minutes
Coconut Curry Cauliflower Rice with Shrimp
Experience the tropical flavors of Southeast Asia in this vibrant and nutritious dish, where cauliflower “rice” takes center stage alongside succulent shrimp.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons coconut oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 pound large shrimp, peeled and deveined
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/4 teaspoon turmeric
– 1 can (14 oz) coconut milk
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower into “rice” in a food processor.
3. In a large skillet, heat coconut oil over medium-high. Add onion and garlic; cook until softened, 3-4 minutes.
4. Add shrimp; cook until pink and just cooked through, about 2-3 minutes per side.
5. Stir in curry powder, cumin, turmeric, salt, and pepper.
6. Add cauliflower “rice” to the skillet; stir to combine with coconut milk and spices.
7. Serve immediately, garnished with cilantro.
Cooking Time: 20-25 minutes
Bacon and Cheddar Cauliflower Rice Casserole
Transform cauliflower into a delicious rice substitute and combine it with crispy bacon, creamy cheddar, and savory spices for a mouthwatering casserole that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower
– 6 slices of bacon, diced
– 1/2 cup grated cheddar cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°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, cook the diced bacon over medium-high heat until crispy. Remove from heat and set aside.
4. Add olive oil to the same skillet and sauté the garlic and paprika for 1 minute.
5. Add the cauliflower “rice” to the skillet and cook for 5 minutes, stirring occasionally.
6. In a large bowl, combine the cooked cauliflower, bacon, cheddar cheese, and parsley. Season with salt and pepper to taste.
7. Transfer the mixture to a 9×13 inch baking dish and bake for 20-25 minutes or until the casserole is golden brown.
Cooking Time: 25-30 minutes
Pesto Cauliflower Rice with Sun-Dried Tomatoes
Transform cauliflower into a delicious rice substitute, infused with the flavors of pesto and sun-dried tomatoes.
Ingredients:
– 1 head of cauliflower
– 1/4 cup pesto
– 2 tablespoons olive oil
– 1/4 cup sun-dried tomatoes, chopped
– Salt and pepper to taste
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 processed cauliflower and cook for 5-7 minutes, stirring occasionally, until tender but still slightly crunchy.
4. Stir in the pesto and chopped sun-dried tomatoes. Season with salt and pepper to taste.
5. Serve hot, garnished with additional sun-dried tomatoes if desired.
Cooking Time: 15-20 minutes
Korean Kimchi Cauliflower Rice Stir-Fry
This vibrant stir-fry combines the spicy kick of kimchi with the creamy texture of cauliflower rice, all wrapped up in a flavorful and nutritious package. Perfect for a quick weeknight dinner or lunch prep.
Ingredients:
– 1 head of cauliflower
– 2 cups kimchi (homemade or store-bought)
– 2 tablespoons sesame oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1/4 cup chopped green onions for garnish
– Salt and pepper to taste
– Optional: 1/4 cup toasted sesame seeds and 1 tablespoon soy sauce (for added depth of flavor)
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat the sesame oil in a large skillet or wok over medium-high heat.
3. Add the onion and garlic; cook, stirring occasionally, until softened (about 3-4 minutes).
4. Add the kimchi and cauliflower “rice”; stir-fry for about 5 minutes, breaking up any clumps with a spatula.
5. Season to taste with salt, pepper, and optional sesame seeds and soy sauce.
6. Garnish with green onions; serve immediately.
Cooking Time: 15-20 minutes
Cheesy Cauliflower Rice with Spinach and Mushrooms
This comforting side dish is a game-changer for cauliflower lovers and those looking for a low-carb alternative to traditional rice. With the added nutrition from spinach and earthy flavor of mushrooms, this recipe is sure to become a staple in your household.
Ingredients:
– 1 head of cauliflower
– 2 cups fresh spinach leaves
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons butter
– 1/2 cup grated cheddar cheese
– Salt and pepper to taste
– Optional: garlic powder, paprika for added flavor
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse cauliflower and pulse into “rice” in a food processor.
3. In a large skillet, melt butter over medium heat. Add mushrooms and cook until tender, about 5 minutes.
4. Add spinach leaves to the skillet and cook until wilted, about 1-2 minutes.
5. Mix cooked cauliflower “rice” with mushroom-spinach mixture.
6. Transfer mixture to a baking dish and top with grated cheddar cheese.
7. Bake for 15-20 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Chipotle Lime Cauliflower Rice with Avocado
Elevate your cauliflower rice game with this flavorful and refreshing recipe, infused with the tanginess of lime juice and the smokiness of chipotle peppers.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/2 cup diced onion
– 1 clove garlic, minced
– 1/4 teaspoon ground cumin
– 1/4 teaspoon smoked paprika (chipotle)
– 1 lime, juiced
– Salt and pepper to taste
– 1 ripe avocado, diced
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Pulse in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat.
5. Add diced onion and cook until translucent, about 3-4 minutes.
6. Add minced garlic and cook for an additional minute.
7. Stir in cumin, smoked paprika, and lime juice. Cook for 1-2 minutes.
8. Add the cauliflower “rice” to the skillet and stir to combine with the spice mixture.
9. Season with salt and pepper to taste.
10. Serve hot, topped with diced avocado and garnished with fresh cilantro leaves if desired.
Cooking Time: Approximately 15-20 minutes.
Greek-Style Cauliflower Rice with Feta and Olives
A flavorful and nutritious twist on traditional cauliflower rice, this recipe combines the creamy tang of feta cheese and the brininess of Kalamata olives for a deliciously Greek-inspired side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1/4 cup crumbled feta cheese
– 1/4 cup pitted and sliced Kalamata olives
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°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. Heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook until translucent, about 5 minutes.
4. Add the minced garlic and cook for an additional minute.
5. Stir in the processed cauliflower “rice” and cook for 2-3 minutes or until slightly tender.
6. Remove from heat and stir in crumbled feta cheese and sliced olives. Season with salt and pepper to taste.
7. Transfer to a baking dish and bake for 10-12 minutes, or until lightly toasted.
Cooking Time: 20-22 minutes
Teriyaki Cauliflower Rice with Sesame Seeds
Elevate your cauliflower rice game with this flavorful and nutritious recipe, featuring the sweet and savory combination of teriyaki sauce and sesame seeds.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 2 tablespoons teriyaki sauce
– 1 tablespoon soy sauce
– 1 teaspoon honey
– 1/4 cup sesame seeds
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem.
3. Pulse in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat.
5. Add garlic and sauté for 1 minute.
6. Add teriyaki sauce, soy sauce, and honey. Stir to combine.
7. Add cauliflower “rice” and stir until well coated with the sauce mixture.
8. Transfer the skillet to the preheated oven and bake for 20-25 minutes or until tender.
9. Remove from oven and sprinkle sesame seeds on top. Toss to combine.
10. Season with salt and pepper to taste.
Cooking Time: 25 minutes
Cauliflower Rice Paella with Chicken and Saffron
Experience the flavors of Spain with this innovative twist on traditional paella, substituting cauliflower “rice” for the traditional Arborio rice. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower
– 2 boneless, skinless chicken breasts, cut into bite-sized pieces
– 1 onion, diced
– 2 cloves of garlic, minced
– 1 cup of chicken broth
– 1/4 cup of saffron threads, soaked in 2 tablespoons of hot water
– 1 tablespoon of olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Pulse cauliflower into “rice” in a food processor.
3. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned, about 5 minutes. Remove from skillet and set aside.
4. Add onion and garlic to skillet; cook until softened, about 3 minutes.
5. Add cauliflower “rice” to skillet, stirring to combine with onion mixture. Cook for an additional 2-3 minutes.
6. Stir in chicken broth, saffron threads, and cooked chicken. Bring to a simmer and let cook for 5 minutes.
7. Serve hot, garnished with fresh parsley if desired.
Cooking Time: Approximately 20-25 minutes.
Buffalo Chicken Cauliflower Rice Bowl
A spicy twist on traditional chicken rice bowls, this recipe combines the flavors of buffalo chicken with cauliflower “rice” and creamy blue cheese dressing.
Ingredients:
– 1 head of cauliflower
– 1 lb boneless, skinless chicken breast
– 1/2 cup Frank’s RedHot sauce
– 1 tablespoon butter
– 1 cup cooked white rice (or cauliflower “rice”)
– 1/4 cup crumbled blue cheese
– Salt and pepper to taste
– Optional: chopped green onions and crispy bacon for garnish
Instructions:
1. Preheat oven to 400°F.
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a separate bowl, whisk together buffalo sauce and butter.
4. Add chicken breast to the buffalo sauce mixture and toss to coat.
5. Bake chicken for 20-25 minutes or until cooked through.
6. Cook cauliflower “rice” according to package instructions (or cook white rice according to package instructions).
7. In a small bowl, mix blue cheese with a squeeze of lemon juice.
8. Assemble bowls by placing chicken on top of cauliflower “rice”, then drizzle with buffalo sauce and sprinkle with blue cheese crumbles.
Cooking Time: 25-30 minutes
Mediterranean Cauliflower Rice with Artichokes
A flavorful and nutritious twist on traditional rice, this recipe combines the creamy goodness of cauliflower “rice” with the sweet, tender taste of artichoke hearts.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1 teaspoon paprika
– 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. Cut into florets and pulse in a food processor until it resembles rice.
3. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 5 minutes.
4. Add cauliflower “rice” to the skillet and stir to combine with the onion mixture. Cook for 2-3 minutes, or until slightly tender.
5. Stir in artichoke hearts, paprika, salt, and pepper. Cook for an additional minute.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: About 15-20 minutes.
Thai Peanut Cauliflower Rice with Tofu
A flavorful and nutritious vegan twist on traditional Thai peanut chicken, this recipe substitutes cauliflower “rice” for grains and adds protein-rich tofu. Perfect as a main dish or side.
Ingredients:
– 1 head of cauliflower
– 1/2 cup firm tofu, cut into small cubes
– 2 tablespoons peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons coconut oil
– 1 tablespoon grated fresh ginger
– 2 cloves garlic, minced
– 1 teaspoon Thai red curry paste
– Salt and pepper to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. In a large skillet, heat coconut oil over medium-high. Add tofu and cook until golden brown on all sides, about 5-7 minutes. Remove from pan.
4. In the same pan, combine peanut butter, soy sauce, ginger, garlic, and curry paste. Cook for 1 minute, stirring constantly.
5. Add cauliflower “rice” to the pan and stir-fry for 2-3 minutes or until slightly tender.
6. Return tofu to the pan and stir-fry for an additional 1-2 minutes, ensuring everything is well coated with the peanut sauce.
7. Serve hot, garnished with cilantro or scallions if desired.
Cooking Time: 25-30 minutes
Sausage and Kale Cauliflower Rice Skillet
A hearty and flavorful one-pot meal that combines the best of sausage, kale, and cauliflower rice.
Ingredients:
– 1 lb sweet Italian sausage, casings removed
– 2 cups cauliflower florets
– 2 cups chopped curly kale
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cook the sausage in a large oven-safe skillet over medium-high heat, breaking it up with a spoon as it cooks, until browned, about 5 minutes.
3. Remove the sausage from the skillet and set aside. Leave any drippings behind.
4. Add the cauliflower florets to the skillet and cook, stirring occasionally, until they start to soften, about 5 minutes.
5. Add the kale, garlic, and olive oil to the skillet. Cook, stirring frequently, until the kale is wilted, about 3-4 minutes.
6. Return the cooked sausage to the skillet and stir to combine with the cauliflower rice mixture.
7. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Turmeric Cauliflower Rice with Roasted Vegetables
A flavorful and nutritious side dish that’s perfect for a quick weeknight dinner or as a accompaniment to your favorite main course. This recipe is vegan-friendly and packed with the health benefits of turmeric.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 teaspoon ground turmeric
– 1 small onion, diced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Your choice of roasted vegetables (e.g., broccoli, Brussels sprouts, carrots)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a large bowl, toss the cauliflower with olive oil, turmeric, onion, garlic, salt, and pepper until well coated.
4. Spread the cauliflower mixture on a baking sheet in a single layer.
5. Roast in the preheated oven for 20-25 minutes or until tender and lightly browned.
6. Toss your choice of roasted vegetables with olive oil, salt, and pepper. Spread on a separate baking sheet and roast for 15-20 minutes or until tender.
Cooking Time: 40-50 minutes
Creamy Garlic Mushroom Cauliflower Rice
Transform your cauliflower rice into a decadent and flavorful dish with the added richness of garlic, mushrooms, and cream.
Ingredients:
- 1 head of cauliflower
- 2 cloves of garlic, minced
- 8 oz mixed mushrooms (button, cremini, shiitake), sliced
- 2 tbsp unsalted butter
- 1/4 cup heavy cream
- Salt and pepper to taste
Instructions:
- Rinse the cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
- In a large skillet, melt butter over medium-high heat. Add garlic and sauté for 1 minute, until fragrant.
- Add mushrooms to the skillet and cook until they release their liquid and start browning, about 3-4 minutes.
- Pour in heavy cream and stir to combine with mushroom mixture. Bring to a simmer and let cook for 2-3 minutes, or until cream has reduced slightly.
- Stir in cauliflower rice and season with salt and pepper to taste. Cook for an additional 1-2 minutes, until cauliflower is tender.
Cooking Time: Approximately 15-20 minutes.
Summary
Get ready to revolutionize your low-carb diet with these 18 mouth-watering keto cauliflower rice recipes! From classic garlic butter to spicy Korean kimchi, and from cheesy casseroles to Mediterranean paella, there’s something for every taste bud. Try adding chorizo to give it a Mexican twist or go all out with grilled chicken and lemon herb. Or, if you’re in the mood for something creamy, try pairing cauliflower rice with spinach and mushrooms. Whatever your craving, these recipes are sure to satisfy!
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