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36 Keto Cauliflower Rice Recipes for Perfect Pilaf or Craveable Couscous!

Louise Hendon | June 20
36 Keto Cauliflower Rice Recipes for Perfect Pilaf or Craveable Couscous! https://ketosummit.com/keto-cauliflower-rice-recipes

Creamy risotto, fluffy couscous, and succulent pilaf- all things you can’t enjoy when you’re living the Keto lifestyle, right? Nope! If you haven’t discovered cauliflower rice already, let me be the first to sing the praises of this fantastic ingredient.

Made by “ricing” or finely mincing cauliflower (I use a food processor), the resulting look and texture are just about perfect for any recipe that calls for traditional white rice or even couscous. I’ve put together a list of my favorite Keto-friendly cauliflower rice recipes so you can get to enjoying this fantastic (and nutritious!) ingredient asap!

There are many great reasons to get more cauliflower in your diet.  Registered Dietitian Brianna Elliott, RD says, “Cauliflower is very low in calories yet high in vitamins. In fact, cauliflower contains some of almost every vitamin and mineral that you need.”

Although I’ve put a few recipes on the list that will help you to make cauliflower rice at home, did you know you can now buy pre-made cauliflower rice at many grocery stores? It’s worth having a packet or two stored away in the pantry, just in case you get a craving for fried rice or a delicious pilaf with mint and peas or even a cauliflower rice pilaf- all Keto-friendly recipes you can find on this list!

Here are just a few of the Keto Cauliflower Rice Recipes we’ve included:

If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.

Keto Cauliflower Rice Recipes

Dehydrated Cauliflower Rice

– Low Carb Yum

Dehydrated Cauliflower Rice

Photo Credit: Lisa from Low Carb Yum

Ingredients: dry riced cauliflower, olive oil or avocado oil, water.


This recipe is too easy as it involves using a packet of ready-dehydrated cauliflower rice and adding water to make it into a rice side dish you can use to serve with stews or curries. This is a handy ingredient to have in your larder if you don’t have much time to cook, as it only takes fifteen minutes to prepare. The dehydrated cauli rice can also be used to make pizza crust.

How To Make Cauliflower Rice

– Oh My Veggies

Ingredients: large cauliflower.

This is one of those simple and basic recipes that are easy to follow and are perfect for those of you who are not used to cooking regularly. Cauliflower rice does not taste like white rice, but it works the same way when served with stews or curries. It is also a very useful side for the keto way of eating as it is very low in carbohydrates.

How To Make Cauliflower Rice

– Minimalist Baker

Ingredients: cauliflower head.

This keto recipe shows you two ways to prepare the cauliflower to turn it into rice. You can either use a grater or a food processor, but I find processing it can result in a fair amount of water coming out of the cauliflower, so it is a good idea to blot it dry with kitchen paper first before you cook it or add it to another dish. This is the perfect alternative for regular rice in any dish, hot or cold.


Quick Cauliflower Rice

– Low Carb Yum

Quick Cauliflower Rice

Photo Credit: Lisa from Low Carb Yum

Ingredients: cauliflower.

In this handy recipe, you can have the cauliflower rice ready in just a few minutes, so this would be the perfect keto side to serve with stews, curries or other casseroles. Microwaving the rice works the same way as steaming the vegetable, and you don’t need to add any water as there is enough in the cauliflower to ‘steam’ it on its own.

How To Make Cauliflower Rice

– MOMables

Ingredients: cauliflower head.

This is another great basic recipe for cauliflower rice that is so easy to make that even the least experienced cook can do it! You can use cauliflower rice in exactly the same way as you would use white or brown rice, but without the inflammatory issues caused by traditional rice. The ‘rice’ can be frozen in individual portions before it is cooked so you will always have some handy.

How To Make Cauliflower Rice

– The Kitchn

Ingredients: cauliflower head.

If you are making this cauliflower rice in a food processor, you might find it better to use a pulse setting rather than the normal blender, as you don’t want to turn it into a paste. Pulsing it means you can stop as soon as the pieces look like rice. Suitable for both keto and paleo diets, this rice substitute can then be used in any recipe where you need rice.

Low Carb Cauliflower Rice

– My Keto Kitchen

Ingredients: cauliflower, butter, salt.

Although this recipe is a keto one, it does involve a small amount of dairy for cooking the cauliflower rice before serving, so if you need to keep it dairy-free you can use any suitable fat or oil instead. Cauliflower is the perfect vegetable to do this way as it is low in carbohydrates and does not cause inflammation the way traditional rice can.

Cheesy Cauliflower Rice (Contains Dairy)

– Low Carb Yum

Cheesy Cauliflower Rice

Photo Credit: Lisa from Low Carb Yum

Ingredients: cauliflower riced, cheddar cheese, cream cheese, garlic powder, no sugar bacon.

Cauliflower and cheese together are popular all over the world and it can be turned into a quick keto lunch or side as cauliflower rice is lower in carbs than regular rice. This tasty recipe also adds crispy bacon for extra protein, but you can actually serve this as it is with eggs for breakfast instead. This is a fantastic side to serve with steak, pork chops or chicken.

How to Make Cauli-rice

– Keto Diet Blog

Ingredients: cauliflower.

This is a great recipe to have as it gives you four different ways of cooking cauliflower rice, depending on how you want to use it, so no need to avoid rice to keep things keto! Most times people will use cauliflower rice in place of regular rice in curries and with stews, but it can also be used to thicken sauces and as a pasta replacement in traditional soups like minestrone.

Keto Cauliflower Rice Stir Frys

Cauliflower White Rice

– Paleo Flourish

Cauliflower White Rice

Ingredients: cauliflower, coconut oil, salt.

You know that feeling of bloating you get after a helping of white rice? Then half an hour later you’re hungry again? Well, let me introduce you to cauliflower rice! It has the same texture and can be used in any ‘rice’ dish but without the health issues. This keto and paleo-friendly recipe introduce the best way to cook what I am sure will become a staple in your household to serve with curries, stews or salads.

Paleo Turmeric Cauliflower “Rice” Recipe

– Paleo Flourish

Paleo Turmeric Cauliflower “Rice” Recipe

Ingredients: cauliflower, coconut oil, turmeric powder, black pepper, salt.

Turmeric is rapidly being acknowledged as having remarkable health properties and has been shown to reduce the risk of heart disease, so it can be ideal to include in your diet. Not only that, but it adds such a depth of color that it can brighten loads of dishes! You can serve this with keto or paleo curries, chili or stews, as the cauliflower rice takes on the flavors from other ingredients.

For all the health benefits of turmeric, be sure to pair it with black pepper for better absorption.  If you don’t want to miss a day, consider supplementing with our own Turmeric Soothe.

Keto Cauliflower Fried Rice

– Keto Summit

Keto Cauliflower Fried Rice

Ingredients: cauliflower, eggs, leek or scallions, ham, tamari soy sauce (gluten and grain-free), coconut oil, salt.

Fried rice is such a popular dish, but when you are eating paleo, you might avoid it. Why not give this one a try and see how easy it is to make yourself? Cauliflower rice has almost the same texture as regular rice and some people prefer it because it is not so filling. It can also take on the flavors of other seasonings and goes so well in this fried rice recipe that it could become a go-to on a busy night.

Keto Cauliflower White Rice

– Keto Summit

Keto Cauliflower White Rice

Ingredients: cauliflower, coconut oil, salt.

Here is another helpful recipe that shows you different ways to cook cauliflower rice, which is a staple on the ketogenic diet. You can even make it nuttier, like regular brown rice, by roasting the cauliflower in the oven first before grating or processing it into rice-like pieces. The veggie rice can also be used cold in salads in place of couscous for a grain-free lunch.

Cauliflower Rice Pilaf with Mint and Peas

– Empowered Sustenance

Cauliflower Rice Pilaf with Mint and Peas

Photo Credit: Empowered Sustenance

Ingredients: cauliflower, coconut oil, shallots, shiitake or button mushrooms, garlic, tamari sauce, balsamic vinegar, frozen green peas, mint, juice of lemon, salt, pepper, pistachios.

This pilaf dish has its origins in the Middle East, but this is a wonderful keto take on the traditional. You have cauliflower rice flavored with tamari, a gluten-free soy sauce and studded with peas. Frozen peas can be used here instead of fresh, and they will still have all the nutrients because they are picked and packed really quickly. This pilaf makes a lovely light lunch to share with friends.

Cauliflower Rice

– Ditch the Carbs

Cauliflower Rice

Photo Credit: Libby from Ditch The Carbs

Ingredients: cauliflower, coconut cream full fat, desiccated/shredded coconut unsweetened, coriander/cilantro, salt.

Cauliflower rice is a great side to have on the keto diet as it is low in carbohydrates, not as starchy as regular rice and can help you increase your intake of healthy vegetables. It is easy to adapt the ‘rice’ to suit whatever dish you are serving it with by adding in different flavorings; for example, you can add ginger and garlic and a touch of tamari for Chinese meals.

Dirty Cauliflower Rice

– Cavegirl Cuisine

Dirty Cauliflower Rice

Photo Credit: Michelle from Cavegirl Cuisine

Ingredients: coconut oil, onion, mushrooms, hot sauce, Creole spice/seasoning, garlic, sea salt, ground black pepper, riced cauliflower.

The recipe here uses Creole spice and hot sauce to give you cauliflower rice that is so spicy and full of flavor that it would be perfect to serve with simple grilled chicken or even with eggs at breakfast. The spices can mask the flavor of the cauliflower, so this keto recipe might be a good one for those in the family who are not real cauli fans. You can turn this into a filling meal by adding in some cooked chicken or shrimp.

How To Make Cauliflower Rice

– Cook Eat Paleo

How To Make Cauliflower Rice

Photo Credit: Lisa from Cook Eat Paleo

Ingredients: cauliflower, olive oil/ghee or bacon fat, sea salt, ground pepper.

Cauliflower rice fits with just about any diet plan including keto, paleo, and vegan, so it is a great ingredient to use if your friends or family have allergies or dietary issues. It can be frozen raw then cooked when you need it and it makes a lovely light side dish to serve with stews and curries. So just follow this recipe for low carb rice and keep it keto!

Cilantro-Lime Cauliflower Rice

– Popular Paleo

Cilantro-Lime Cauliflower Rice

Photo Credit: Ciarra from Popular Paleo

Ingredients: cauliflower, yellow or white onion, garlic, cilantro, lime zest, lime juice, coconut oil, salt, pepper.

Cauliflower rice is a great invention as it allows you to mimic normal rice but without the side effects! Flavored with cilantro and lime, it is the perfect side dish to serve with Thai or Asian-inspired dishes. It works well with chicken or fish dishes, such as Paleo Thai Chicken. If you are using a food processor, just be careful not to overdo it or you can end up with mash instead!

Keto Cauliflower Rice Casseroles

Low Carb Baked Chicken and Cauliflower Rice

– I Breathe I’m Hungry

Low Carb Baked Chicken and Cauliflower Rice

Photo Credit: Mellissa from I Breathe I’m Hungry

Ingredients: raw cauliflower, parsley, pitted green olives, lemon zest, lemon juice, chicken stock, black pepper, kosher salt, garlic powder, olive oil, chicken pieces (drumsticks, thighs, or breasts), onion powder, paprika.

Baked chicken and rice is a classic meal that most of us had growing up, and there is no reason why you should give up eating it just because of the ketogenic diet. Like all baked chicken dishes, this one works best with either drumsticks or thighs as the meat closest to the bone has a more intense flavor. The lemon juice and zest add freshness to the flavor but they don’t overpower the flavor of the meat.

Chicken Pesto Cauliflower Rice Bake

– Beauty and the Foodie

Chicken Pesto Cauliflower Rice Bake

Photo Credit: Stacey from Beauty and the Foodie

Ingredients: almonds, fresh basil leaves, fresh parsley, garlic, olive oil, sea salt, black pepper, boneless chicken breasts, cauliflower florets, tomato, homemade pesto.

This keto recipe is for another one-pot wonder – perfect to cut down on the washing-up! The flavors of the garlic, basil and tomato give this chicken and cauliflower rice bake a real Italian influence and if you are having a Mediterranean dinner party you could cook this in individual dishes and serve straight from the oven for a tasty and impressive main.

Low-Carb Chicken and Cauliflower Casserole (Contains Dairy)

– The Spruce Eats

Ingredients: boneless chicken breasts, olive oil, salt, black pepper, heavy cream (or half-and-half), head cauliflower, dried herbs, parsley, cheddar cheese.

There is a real ‘comfort food’ feel about this keto casserole and you will find it warming and filling but full of flavor, especially if you choose to use the cheese. The cauliflower will absorb some of the flavors of the fresh herbs in this recipe, making it a great low carb base for the meat and sauce. Although this dish looks as if it takes a while to prepare, it can be prepped in under twenty minutes, so could be handy for dinner on a midweek night.

Loaded Cauliflower Bake (Contains Dairy)

– Perfect Keto

Ingredients: large head cauliflower, butter, heavy cream, cream cheese, sharp cheddar cheese, salt, pepper, bacon, green onions.

Cauliflower cheese was a common meal for us when we were young as it was filling but quite cheap, and the same can be said for this great keto version! It does have an added protein source from the bacon, but what dish doesn’t taste better with bacon! This is a comforting and filling meal, but it won’t leave you feeling bloated the way regular rice dishes can.

Broccoli Cauliflower Rice Chicken Casserole (Contains Dairy)

– Isabel Eats

Ingredients: boneless chicken breasts, olive oil, frozen cauliflower rice, frozen broccoli cuts, eggs, mozzarella cheese, sea salt, garlic powder, onion powder, butter, Italian blend cheese.

When you see the ingredients listed in this keto-friendly and gluten-free recipe, you might wonder about frozen broccoli, but let me reassure you! I use it all the time and it tastes just as good as fresh but at a fraction of the price. This chicken casserole has meat, vegetables and ‘rice’, so there is no need for an extra side dish as this is a satisfying one-pot meal.

Mexican “Cauliflower Rice” Casserole (Contains Dairy)

– Dr. Laura’s Kitchen

Ingredients: butter, onion garlic, ground beef or boneless chicken, sea salt, oregano, cumin, chili powder, head cauliflower, tomato sauce, cheddar cheese.

This great keto recipe is adaptable to suit your tastes as it can be made with either ground beef or chicken, and it can be made as spicy as your family likes. This is a dish that can be made in thirty minutes and gives you a hearty and filling meal the whole family will enjoy. The recipe suggests a few different toppings, but I find the dish is tasty enough to enjoy on its own.

Roasted Cauliflower “Rice” with Garlic and Lemon

– Skinny Taste

Ingredients: riced cauliflower, olive oil, garlic, kosher salt, parsley, lemon juice.

If you find regular cauliflower rice is a bit bland, this keto recipe will jazz things up for you! Roasting the cauliflower can give it a lovely nutty flavor that is set off really well by the garlic and lemon. This makes a fantastic side to serve with fish or chicken and it works equally well if you use pre-prepared frozen cauliflower, which is handy for busy people who don’t have time to prep fresh cauliflower.

Green Chile Cauliflower Rice Casserole (Contains Dairy)

– A Sweet Life

Ingredients: cauliflower rice, Mexican or cheddar cheese, green chilies, garlic, salt, black pepper, butter.

When you are following the keto pathway there is no need for you to miss out on comfort food when you have delicious recipes like this one! This is a spicy, filling dish that is packed with flavor and would be a great main for dinner midweek. It also works as a side with plain grilled chicken or with shrimp or fish if you need extra protein. You can use fresh or frozen cauliflower rice in this dish.

Baked Paleo Rice

– Paleo Gone Sassy

Ingredients: head of cauliflower.

If you have tried to make cauliflower rice on the stove top and found it went a bit soggy, why not try baking it! The texture of the ‘rice’ is much more like regular rice and it has a slightly sweeter, nutty flavor. Whether you are eating paleo or keto for health reasons, to lose weight or just to be healthier, this ‘rice’ can be a great side with loads of mains and it can help keep your meals low in carbohydrates.

Other Keto Cauliflower Rice Recipes

Cauliflower Rice Recipe

– Paleo Flourish

Cauliflower Rice Recipe

Ingredients: cauliflower, onion, red bell pepper, green jalapeno, eggs, coconut oil, salt, pepper.

This recipe gives you an alternative to traditional Chinese egg fried rice, but without the rice! You still have all the flavor you would expect from the bell peppers and the coconut aminos and this dish can be served on its own or as a side for Asian-inspired meals. I like to serve this with stir-fries as an alternative to using noodles, but really the choice is yours! Riced cauliflower can also be frozen then cooked when you need it.

Paleo Chinese Cauliflower Fried Rice

– Paleo Flourish

Paleo Chinese Cauliflower Fried Rice

Ingredients: cauliflower, eggs, cubed carrots and peas-frozen package, tamari soy sauce (gluten and grain-free), coconut oil, salt.

Fried rice is such a popular dish, but when you are eating paleo, you might avoid it. Why not give this one a try and see how easy it is to make yourself? One of the best ingredients in this recipe is the frozen vegetables. Already cut for you, frozen veg is prepared so quickly that it still retains all of its original goodness, and it also helps you cut down on waste as you only use what you need. The cauliflower has almost the same texture as rice and some people prefer it because it is not so filling.

Paleo Thai Chicken and “Rice”

– Paleo Flourish

Paleo Thai Chicken and “Rice”

Ingredients: cauliflower, ginger, eggs, chilies, garlic, meat from a whole chicken (or use cooked chicken breasts), salt, coconut oil, cilantro.

You will probably be surprised at the amount of ‘rice’ you can get from one head of cauliflower, so make sure you use a large pan for this dish. Cauliflower rice makes a great base for any protein and can be used as a low carb substitute for ordinary rice. This is also a great way to get the children eating healthy as they won’t be able to tell the difference, thanks to the delicious chicken flavored with the ginger and garlic.

Lime & Coconut Cauliflower Rice

– Meatified

Lime & Coconut Cauliflower Rice

Photo Credit: Rach from Meatified

Ingredients: coconut oil or avocado oil, cauliflower florets, full-fat coconut milk, unsweetened shredded coconut, lime juice, lime zest, fresh cilantro.

The cauliflower rice in this recipe has a texture, not unlike sticky rice as it is simmered in coconut milk, and works really well with curries and other Asian dishes. It also makes a good low carb alternative to sticky rice when you are making sushi! The lime adds a lovely citrus zing to the dish and helps to mask the flavor of the cauliflower when you are serving it to folks who don’t like the taste.

Coconut Lime Cauliflower Rice

– I Breathe I’m Hungry

Coconut Lime Cauliflower Rice

Photo Credit: Mellissa from I Breathe I’m Hungry

Ingredients: cauliflower, coconut milk powder, coconut oil, water, fresh cilantro, fresh lime zest.

Here is another cauliflower rice dish that lets you experiment with different flavoring for this low carb side dish. It has a creamy texture, not unlike a risotto, and the zingy lime gives the cauliflower rice a fresh taste that goes really well with chicken and fish dishes. This would work with a keto-friendly Thai-inspired green curry.

Low Carb Keto Breakfast Burrito Bowl Recipe

– Ketogasm

Low Carb Keto Breakfast Burrito Bowl Recipe

Photo Credit: Tasha from Ketogasm

Ingredients: lean ground beef, keto taco seasoning, water, cauliflower riced, cilantro, ghee, eggs, sea salt, pepper.

This keto low carb breakfast bowl recipe has all the nutrition you would need for a healthy start in the morning, but it can also be served as a main for dinner instead. It is a fusion of three parts – taco meat, scrambled egg, and flavored cauliflower rice and the whole dish is very tasty and filling. This would be the perfect dish to have if you are facing a busy day and it might be a long time till lunch!

Cauliflower Rice

– The Health Nut Mama

Cauliflower Rice

Photo Credit: The Health Nut Mama

Ingredients: cauliflower, ghee, Bone Broth, sea salt.

This is another good basic recipe that explains clearly how to make cauliflower rice that you can use in any dish as a replacement for regular white rice. It is significantly lower in carbohydrates and is grain-free, which can be helpful with inflammatory issues. So why not serve this instead next time you are having a curry or stew – you might even prefer it!

Sautéed Chicken Livers with Riced Cauliflower, Collards and Herbs

– Autoimmune Wellness

Ingredients: solid fat (lard), leek, chicken livers, collard greens, cauliflower-coarsely riced, mint leaves, basil leaves, Italian parsley, flat leaf parsley, sea salt.

If you have struggled in the past to get the family to eat more organ meat, you might find this dish goes down much easier. The chicken livers are much milder and don’t have the strong taste of beef liver, and paired with the rice and herbs, can be a great source of nutrition for the whole family. This AIP and keto-compliant dish can be frozen, so any leftovers can be used for future meals.

Saffron Herbed Cauliflower Rice in the Instant Pot® Duo Mini

– Cavegirl Cuisine

Saffron Herbed Cauliflower Rice in the Instant Pot® Duo Mini

Photo Credit: Michelle from Cavegirl Cuisine

Ingredients: water, cauliflower, ghee, garlic, saffron threads, mint, cilantro, sea salt, black pepper, lemon juice, lemon zest.

Now I know that saffron is more expensive than gold, but as a little touch of luxury or for a surprise celebration meal it really works! It adds a subtle flavor and aroma to the rice and gives lovely golden flecks through the dish. You can also vary this by using different herbs depending on what your main course is going to be – for example, you can use parsley and oregano along with an Italian-inspired meal.

36 Keto Cauliflower Rice Recipes for Perfect Pilaf or Craveable Couscous! https://ketosummit.com/keto-cauliflower-rice-recipes


Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.