Diabetic Foodie

Low-Carb Cauliflower Rice – Diabetic Foodie

Whether you’re watching your carbs or just don’t want to wait an hour for rice to cook, this low-carb cauliflower rice is a delicious and much healthier option!

For many years, I used to eat brown rice as a healthier alternative to white rice. It has a lower glycemic index plus more fiber and nutrients.

But brown rice still has more carbs than I like to eat. I would cook a measly ⅓ cup to stay within my carb limits, and it took nearly an hour to make

That’s why I prefer this low-carb cauliflower rice! Cauliflower is a nutritional powerhouse compared to any kind of rice, plus the whole thing only takes 25-30 minutes to make.

Not to mention, I can actually enjoy a whole cup as my serving.

So whenever you’re craving rice to go with your stir fry, burrito bowl, or just as a simple side, give this quick and easy recipe a try!

How to make low-carb cauliflower rice

This simple dish comes together in just a few steps.

Step 1: Place a single layer of cauliflower in a food processor fitted with the steel blade.

Step 2: Pulse until the cauliflower is a little larger than the size of rice, then transfer into a microwave-safe bowl.

Step 3: Repeat with the remaining cauliflower.

Step 4: Cover the bowl and microwave the cauliflower at 100% for 5 minutes.

Step 5: Spread the cauliflower onto a clean dish towel and let it sit until it’s cool enough to handle, about 10 minutes.

Step 6: Bring the edges of the towel together to form a pouch. While holding the cauliflower rice over a bowl, twist and squeeze to remove as much liquid from the cauliflower as possible.

Step 7: Heat the oil over medium heat in a large skillet or wok. Once hot, add the onions and sauté, stirring constantly, until translucent and soft, about 5 minutes.

Step 8: Add the garlic, ginger, and salt, then cook for an additional minute, stirring constantly.

Step 9: Add the cauliflower and cook, stirring often, until heated through, about 5 minutes.

I like to season mine with white pepper to taste before serving.

Adding flavor to your rice

This recipe uses flavors and spices that would go well with an Asian-inspired dish. I love it with my chicken cashew stir-fry or low-carb General Tso’s chicken!

But if you want to serve your rice with another kind of cuisine, I recommend adjusting the spices.

For example, if you’re making a Mexican-inspired dish, try using olive oil instead of coconut oil, skipping the ginger, and adding cumin or chili powder. It would be perfect for a burrito bowl!

For an Indian-inspired dish, you might want to substitute turmeric or curry powder for the ginger. Try it with my Laziz Tikka Masala.

Have some fun with it! You can pick any spices plus a healthy fat that will work with your main course.

Storage

This recipe is for 4 servings. If you have any leftovers, they can be stored covered in the refrigerator for 3-4 days.

Want to prep some of this recipe in advance? You can chop the cauliflower ahead of time, then store it covered in the refrigerator.

When you’re ready to eat, start by cooking the cauliflower in the microwave and then simply follow the rest of the recipe as usual!

Other low-carb side dishes

Trying to find side dishes to round out your main course while still keeping your carbs low? Good news: there are so many delicious options! Here are a few of my favorite recipes for low-carb sides:

When you’ve tried this dish, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Recipe Card

Cauliflower rice in a black bowl

Low-carb Cauliflower Rice

Whether you’re watching your carbs or just don’t want to wait an hour for rice to cook, this low-carb cauliflower rice is a delicious and much healthier option!

Prep Time:15 minutes

Cook Time:10 minutes

Total Time:25 minutes

Author:Diabetic Foodie

Servings:4

Instructions

  • Place a single layer of cauliflower in a food processor fitted with the steel blade.

  • Pulse until the cauliflower is a little larger than the size of rice, then transfer into a microwave-safe bowl.

  • Repeat with the remaining cauliflower.

  • Cover the bowl and microwave the cauliflower at 100% for 5 minutes.

  • Spread the cauliflower onto a clean dish towel and let it sit until it’s cool enough to handle, about 10 minutes.

  • Bring the edges of the towel together to form a pouch. While holding the cauliflower rice over a bowl, twist and squeeze to remove as much liquid from the cauliflower as possible.

  • Heat the oil over medium heat in a large skillet or wok. Once hot, add the onions and sauté, stirring constantly, until translucent and soft, about 5 minutes.

  • Add the garlic, ginger, and salt, then cook for an additional minute, stirring constantly.

  • Add the cauliflower and cook, stirring often, until heated through, about 5 minutes.

Recipe Notes

This recipe is for 4 servings.
The spices in this recipe were intended to go with an Asian-inspired dish. Feel free to use different spices and seasonings to fit your main course.
Leftovers can be stored covered in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts

Low-carb Cauliflower Rice

Amount Per Serving

Calories 76
Calories from Fat 36

% Daily Value*

Fat 4g6%

Saturated Fat 3g19%

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 0mg0%

Sodium 71mg3%

Potassium 25mg1%

Carbohydrates 9g3%

Fiber 4g17%

Sugar 4g4%

Protein 3g6%

Net carbs 5g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Side Dishes

Cuisine: American

Diet: Diabetic

Keyword: easy side dish recipes, low-carb cauliflower rice

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