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Keto Cauliflower White Rice Recipe

Louise | May 4
Keto Cauliflower White Rice Recipe #keto

As you’ve probably noticed, cauliflower rice comes up a lot as a component of many of my keto recipes, such as this crave-able list of keto cauliflower recipes.

Keto cauliflower white rice recipe is also great on its own as a side dish. And remember that you are using a low-carb vegetable to replace rice.

How to Prepare the Cauliflower

Most of you will be picking up an intact head of cauliflower to work with. That means it’s on you to reduce it to rice-sized pieces.

You have two (good) options here. Using a food processor is probably going to be your best bet. You may have to work in batches depending on the size of your machine. If you pack too much in, you’re going to end up with larger chunks than desired.

If you’re working without a food processor, you can use the coarse side of a box grater to do the job. These guys may end up a little bigger than grains of rice, but they should be fairly uniform.

I also like to press out excess water using a paper towel or a dish towel.

Tips for Cooking Cauliflower Rice

If you’re using a pan, leave it uncovered. Covering the pan will yield mushy results – exactly what you want to avoid.

As noted in the instructions, if you’re using salt, do so after cooking. Adding salt after cooking will again help keep the ketogenic “rice” dry and fluffy.

For a nuttier flavor, you can also roast it in the oven. Cook the cauliflower at 425 degrees F for about 25 minutes. Shuffle the pieces around with a spatula a couple of times while it’s roasting.

If you need to speed things up, you could also microwave it. Use a microwave-safe glass, cover it with cling wrap, and cook for about 4 minutes. You’ll want to give it a stir at the halfway point.

Now you are done and ready with your keto cauliflower white rice recipe. For a different variation, this recipe teaches you to make cauliflower couscous.

Keto Cauliflower White Rice Recipe #keto

Keto Cauliflower White Rice Recipe #keto

Keto Cauliflower White Rice Recipe

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Cuisine: Chinese


  • 1 head of cauliflower (600 g), broken into small florets
  • 3 Tablespoons of coconut oil (45 ml), to cook with
  • Salt to taste


  1. Dry the cauliflower florets and food process them to form small rice-like particles.
  2. Add the coconut oil to a large frying pan and cook the cauliflower rice until slightly softened.
  3. Season with salt to taste.
  4. Enjoy as an easy side with curries, sautés, stews.


All nutritional data are estimated and based on per serving amounts.

Net Carbs: 4 g


  • Calories: 125
  • Sugar: 4 g
  • Fat: 11 g
  • Carbohydrates: 8 g
  • Fiber: 4 g
  • Protein: 3 g

Louise co-founded Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. She 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.