Best Easy Cauliflower Rice for Keto

Are you looking for an easy keto side dish substitute that tastes better than the original? You are going to love this easy cauliflower rice recipe. With just a single ingredient, you can have this low-carb side dish ready in no time!

Cauliflower rice is perfect in keto bowls, stir-fries, burritos, and more.

Cauliflower Rice | Nutrition Facts | Keto | Buy | Recipe | Freeze

What Is Cauliflower Rice?

Cauliflower rice is a gluten-free, low-carb side dish fitting a keto diet. In short, it is simply cauliflower that is cut into a rice-like shape.

There are rumors that a Californian chef is the father of the idea and first created a dish called cauliflower couscous 25 years ago.

Check out my mashed cauliflower and keto pizza crust, if you liked this recipe. You will love it!

Net Carbs and Nutrition Values

100 grams of cauliflower rice cooked with butter has the following nutritional values (*):

  • Energy: 45 calories
  • Protein: 2.0 grams
  • Fat: 2.5 grams
  • Carbohydrates: 5.0 grams
  • Dietary fiber: 2.0 grams
  • Net carbs: 3.0 grams
cauliflower can be grated into rice for a keto side dish

Is Cauliflower Rice Keto-Friendly?

Yes, homemade cauliflower rice is keto.

A typical portion of cauliflower rice as a side dish only yields 2.4 grams of net carbs (*).

Even one pound of cauliflower rice is below the average carbohydrate limit for ketosis.

The homemade cauliflower rice recipe is 100% keto-friendly. Adding more grass-fed butter for flavor improves fat to net carbohydrates dramatically. That’s another plus for keto dieters.

Things can be very different if you buy ready-made cauliflower rice.

Can You Buy Keto-Friendly Riced Cauliflower?

Yes, you can buy cauliflower rice which is keto.

If you are in a hurry, there is now ready-made organic cauliflower rice made from 100% cauliflower. Here’s a product link: Riced Cauliflower.

However, my keto rice recipe with fresh cauliflower is the real deal.

How to Make Cauliflower Rice Taste Good

The secret to tasty cauliflower rice is proper preparation and grass-fed butter or ghee.

I recommend grass-fed ghee to stir-fry cauliflower rice on high heat.

There are two effective methods for preparing cauliflower rice. You can use a box or cheese grater with medium-sized holes or a food processor with a grating blade to grate the cauliflower into small pieces.

Either method will give you pieces that are about the size of rice.

However, to fry the rice to taste great, you must first remove the water from the rice.

To do this, squeeze the rice in a tea towel. After that, you can keep it as an essential ingredient for keto rice dishes or prepare it as a side dish.

If you want extra crispy cauliflower rice as a side dish, you can heat the rice in the microwave for 2-3 minutes. If you squeeze it in a tea towel, more liquid will escape.

This way, you will get fried rice, and the dish won’t get mushy.

How to Flavor Keto Cauliflower Rice

Adding Grass-fed butter or ghee enhances the flavor of cauliflower rice. If you like the nutty flavor, add additional ghee to the recipe. Otherwise, go for butter.

This addition of healthy fat offers a heavenly flavor and is ideal for a keto diet. So, you do not even have to skimp on it. Extra virgin olive oil will do the trick if you do not have butter at home or want to go vegan on the dish.

Cauliflower rice does not need more seasoning than healthy fat, pink Himalayan salt, and black pepper to taste great. If you are on the spicy side, add chili as you like.

Can You Freeze and Cook Cauliflower Rice?

You can freeze and store cauliflower rice. The best time for freezing is after you squeeze the water out of the rice and before cooking. Using an airtight container or stasher bag would also be best.

How Long Does Cauliflower Rice Last?

Do not store raw cauliflower rice. It will develop an unpleasant smell. Freeze it instead.

However, after cooking, you can store cauliflower rice. Store your leftovers in sealed containers as well. Cauliflower rice will stay good for five days in the refrigerator.

Best Keto Cauliflower Rice

Prep Time 5 minutes
Cook Time 5 minutes


  • 1 cauliflower head big
  • 3.5 oz grass-fed ghee butter
  • 1 tsp pink Himalayan salt


  • Cut the cauliflower into evenly sized florets. Either process the florets into rice with a kitchen grater (medium holes) or place in a blender. When doing so, fill only half of the bowl at a time.
  • If you chose the blender, puree the cauliflower on the pulse setting. Continue to pulse until it resembles rice. If there are individual large pieces left over, you can puree them again separately.
  • Then squeeze the rice in a tea towel to remove water.
  • Heat a frying pan over medium heat and add butter and Himalayan salt. Let the butter melt. Then add the cauliflower.
  • Stir fry the cauliflower for 5-8 minutes. Then serve.

Frequently Asked Questions

Is cauliflower rice Healthy?

Yes, cauliflower rice is healthier than regular rice.

Can I eat cauliflower rice on a low-carb diet?

Yes, you can eat cauliflower rice on low-carb diets.

How many carbs are in riced cauliflower?

A typical portion of homemade cauliflower rice has only 2.4 grams of net carbs.

Mag. Stephan Lederer, MSc. is an author and blogger from Austria who writes in-depth content about health and nutrition. His book series on Interval Fasting landed #1 on the bestseller list in the German Amazon marketplace in 15 categories.

Stephan is a true man of science, having earned multiple diplomas and master's degrees in various fields. He has made it his mission to bridge the gap between conventional wisdom and scientific knowledge. He precisely reviews the content and sources of this blog for currency and accuracy.

Click on the links above to visit his author and about me pages.

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