Cauliflower Rice – Low Carb Recipe

Cauliflower Rice! Apparently, Cauliflower is the latest trend for carb-conscious healthy food enthusiasts.
If this sounds strange to you then let me explain. Cauliflower rice is a rice substitute made from raw Cauliflower. It’s got so many health benefits which might make it a winner over rice, if you’re a Fitfam or healthy food enthusiast.


In addition to the Liver and Cancer-protective benefits of Cauliflower, it’s also much lower on the Carb front, so it’s an ideal substitute for someone who loves rice and the whole experience of enjoying rice dishes but is desperate to shift some body fat without being deprived of one of their go-to favourite dishes. Or, maybe you’re not doing a huge deal of exercise at the moment or you’re trying to reduce your unnecessary Carb load as the most part of your day is spent at your desk so there’s no need to replenish your Carbohydrate tank at lunchtime. Cauliflower rice allows you to enjoy your favourite Rice accompaniments like stews and sauces without the fear of excess calories.

cauliflower rice


Cauliflower rice can be made in several ways, these include steaming in a microwave, sautéing, oven roasted, amongst others. I’ll be sharing the microwave steaming and saute techniques.


1 Head Cauliflower (This serves 2-3 people)

1 Tablespoon your preferred cooking oil

Tablespoon Butter

1/2 Teaspoon each Garlic and Ginger Powder

Chopped Coriander (Optional)

1/2 Teaspoon Salt


Chop off the leaves and hard core, then chop into smaller pieces..


Rinse the Cauliflower thoroughly and leave to dry. Alternatively, press through a fine cloth or paper towel to remove excess moisture. You’ll end up with soggy Cauliflower rice if you skip this step.
Pulse the Chopped Cauliflower in a food processor or use a box grater to grate to a semi firm consistency…

cauliflower rice

Microwave Technique:

Pour the contents into a Microwave safe bowl, cover loosely, do not add water. Microwave on full power for 4-5 minutes. Then, add the Salt and Butter, stir through. Serve with any Stew, Sauce or any accompaniment you prefer…

Cauliflower rice

Saute Technique:

Place a Skillet or Frying pan on medium heat. When it’s hot, add the Oil.


Then add the Chopped Cauliflower…


Toss around and toast for 6-7 minutes, then add the Garlic, Ginger Powder, Salt and also the Chopped Coriander..
Then, combine and toast for a further minute or until soft…






So, do these Cauliflower rice recipes interest you? Well, will be waiting to read your feedback when you’ve tried it. Do you prepare your Cauliflower rice differently, please share your recipe with us, let us learn from you. See you soon!



9 thoughts on “Cauliflower Rice – Low Carb Recipe

  1. Thank for this recipe, i tried it out today with vegies and i loved it, so i called it cauliflower fried rice, i used the nigerian shrimp fried rice idea, it came out lovely

  2. I tried the microwave technique and it was on point. I have been getting it wrong all this while. Love healthy recipes like this, thank you!!!!

  3. Thank you very much sister for every now and then recipe which I have been following for a while now. I have tried most of them, and they all turned out delicious as yours. Thank you for this good work. I believe a lot of homes have been saved all because of your recipe. God bless you and yours.

Join the discussion!

Love Our Recipes? Then Stalk Us Here!