Go Back
Judy John

Cauliflower Rice Keto

Light and fluffy keto cauliflower rice sautéed with garlic, onion, herbs, and lemon. This quick low-carb side pairs beautifully with curries, stir-fries, grilled foods, and bowls.
Print Recipe
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Servings: 4 servings
Course: Main Dish, Side Dish, Snack
Cuisine: American
Calories: 105
Ingredients Equipment Method Notes

Ingredients
  

Cauliflower Rice
  • 1 large head (700 g) cauliflower — cut into florets
  • 1 tablespoon (15 ml) olive oil
  • 1/4 cup (40 g) yellow onion — finely diced
  • 3 cloves (9 g) garlic — finely minced
  • 1/2 teaspoon (3 g) salt
  • 1/4 teaspoon (0.5 g) black pepper
  • 1/2 teaspoon (1.5 g) dried parsley
  • 1 tablespoon (4 g) fresh parsley — chopped
  • 1 teaspoon (5 ml) fresh lemon juice
Seasoning Variations
  • 1/2 teaspoon (1 g) smoked paprika — optional
  • 1/4 teaspoon (0.5 g) red pepper flakes — optional
  • 2 tablespoons (10 g) grated Parmesan — optional

Equipment

  • Food Processor
  • Cutting Board
  • Chef's Knife
  • Large Skillet
  • Wooden Spoon
  • Measuring Cups
  • Measuring Spoons
  • Colander
  • Serving Bowl

Method
 

  1. Cut the cauliflower into small florets. Rinse and dry them thoroughly so excess moisture does not make the finished rice soggy.
  2. Pulse the florets in a food processor in short bursts until they resemble small rice grains. Stop before the pieces become wet or pureed.
  3. Heat olive oil in a large skillet over medium heat. Add the diced onion and cook for 2 to 3 minutes until softened.
  4. Add the minced garlic and stir for about 30 seconds until fragrant. Keep the heat moderate so the garlic does not burn.
  5. Add the cauliflower rice, salt, black pepper, and dried parsley. Toss thoroughly so the seasoning coats the grains evenly.
  6. Cook uncovered for 5 to 7 minutes, stirring occasionally, until the cauliflower becomes tender while remaining light and fluffy.
  7. Stir in fresh parsley, lemon juice, and optional smoked paprika or red pepper flakes. Add Parmesan if using and toss gently.
  8. Taste and adjust the seasoning. Serve immediately while the grains remain fluffy, with no excess liquid pooling in the skillet.

Notes

Dry the cauliflower thoroughly before processing and cooking. For fluffy keto cauliflower rice, use short food-processor pulses and cook uncovered so steam can escape. For softer rice, cover the skillet during the final 2 minutes. For a drier, slightly firmer texture, cook uncovered for an extra 1 to 2 minutes. Handle the cooked rice gently during assembly to preserve the grain-like texture. Customize with cumin, turmeric, curry powder, cilantro, lime juice, Parmesan, chili flakes, nutritional yeast, or butter. Prepare raw cauliflower rice up to 2 days ahead and refrigerate it in an airtight container. Freeze raw cauliflower rice in freezer-safe bags for up to 3 months, then cook directly from frozen with several extra minutes. Store cooked rice in the refrigerator for up to 3 days. Reheat quickly in a hot skillet instead of the microwave to reduce excess moisture and keep the texture fluffy.