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Cauliflower Rice

Cauliflower is the new kale according to food-trend reports for 2014. For those of you who love rice but are watching your carbohydrate intake – THIS is magic…


Don’t be fooled by the lack of colour, just like it’s cousin kale, cauliflower is one of the healthiest vegetables with many health benefits. If you’re looking for a low carb alternative to rice this is it. Best thing is, a cup of cauliflower is only 30 calories! I can eat as much as I want!

Low carb alternative to rice!

Preparation is simple. Start with a medium-sized head of cauliflower. Trim off any brown bits.

Low carb alternative to rice!

Rinse and pat dry. You don’t want excess water or you’ll have soggy “rice”.

Low carb alternative to rice!

Cut into pieces and pulse in your food processor.

Low carb alternative to rice!

Careful not to over pulse, or it will become cauliflower purée.

Low carb alternative to rice!

Look at this fine fluffy texture. It’s very similar to couscous because I pulsed a little too much.

A low carb alternative to rice!

Wilt over medium heat in a non-stick pan, no oil is necessary if you are making a plain rice. Stir occasionally to cook evenly. Once softened (about 10 minutes), the cauliflower will look and feel like fluffy rice (or couscous).

Low carb alternative to rice!

Here I added leftover tomato meat sauce for a sort of spanish fried rice.

The cauliflower flavour is pleasantly mild and hardly noticeable under a curry or stir fry. I like to keep a container of cooked plain cauliflower rice in the fridge, ready to heat up with any meal during the week. You can also store it raw in the freezer for future use.

A low carb alternative to rice.

If you’re cutting out rice for whatever reason, try this! It’s a pretty darn good substitute.

A low carb alternative to rice!

Cauliflower Rice
Prep time
Cook time
Total time
A low-carb alternative to rice!
Serves: 6-8
  • One medium head of cauliflower
  1. Trim cauliflower into smaller chunks of florets.
  2. Pulse in food processor, being careful not to over process,
  3. In a non-stick pan, heat cauliflower rice over medium heat. Stirring occasionally.
  4. When it's wilted, soft and fluffy, it's ready. Use anywhere in place of rice.

Godello - Brilliant simplicity Jill. Vegetable Zen. Ven! Going to make this tonight and when the leeks pop up, take it to a whole ‘nother level.

Jill Chen - I love wild leeks! It will be amazing!

Mary - Hi Jill, that is a most interesting way of preparing cauliflower and I will try it. As it happens, I have one in the fridge. I usually prepare it with curry sauce, onions, garlic and tomatoes as a vegetable side dish. Thanks for all the information on the benefits of cauliflower. Great tp know it is the new kale. So much easier to fit in the vegetable compartments!