Low Carb Rice

Riced cauliflower is touted as one of the most important finds in the world of low-carb, right after the probable discovery of Dr. Atkins snacking on bacon in the break room and dropping dozens of pounds as though by magic–and rightly so.

Rice, a base for many ethnic foods, is also a huge problem for those who are either intolerant to rice or who are following a low carbohydrate lifestyle.

Ricing cauliflower is relatively easy, especially if you own a food processor, but is easy to chop with a sharp Santoku knife or grate with a cheese shredder.

This dish is induction-friendly ~*I*~.

Riced Cauliflower

1- 16 ounce bag frozen cauliflower florets

I use a 2-qt covered dish and microwave the cauliflower (Don’t add water) until it is cooked, 8 minutes. Using mitts, carefully pour water from the cauliflower. Allow to cool with lid removed.
Cauliflower can be riced in several ways.

1. Food processor
2. Santoku knife
3. Using a cheese grater
4. Using a ricer

Store covered and refrigerated until use.

Note: You can use a head of raw cauliflower to make your riced cauliflower. Simply process/rice the head prior to cooking in the microwave.

Makes approximately 3 cups riced.
Serves 6.

Nutritional Information: Calories: 20, Carbohydrates: 3.5 g, Fiber: >1g, Net Carbohydrates: 2.5 g, Protein: >1 g, Fat: 0 g

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  1. Are you able to put the cauliflower in a blender instead of a food processor?

    • You definitely can, but you want to process smaller batches to keep from liquifying the cauliflower.

      • If you add water to cover the cauliflower in the blender and then pulse the blender a few times. You can pour the finished product into a fine strainer and it works perfectly. There is a you tube that demonstrates this. They also suggest storing the riced cauliflower in mason jars for 4-5 days. I love your site and your recipes. Thanks so much!!!

  2. how do you rice cauliflower if it is raw or frozen IF you don’t want to use a microwave to cook?

    • Hey there! I am finding out more and more that pre-cooking the cauliflower is NOT a necessity. You just want to make sure to drain off as much of the liquid as is possible–especially if you use frozen. I am in the midst of revamping the cauliflower crust and will update this summer fo sho.

  3. When I make this, i use a whole head of raw cauliflower, grate it finely, then cover with boiling water, let it sit for 5 – 10 minutes and drain.
    The easiest way to make this IMO 🙂

  4. Barbara Gbbs says

    I’ve gotta hand it to you — and I was very skeptical about this idea. I am a starch lover (potatoes, pastry, pasta, etc.). I used this cauliflower as rice with Indian tikka masala and it was delicious! And after microwaving for about 4 minutes, the lid of the casserole started to jump a little. After 8 minutes, the cauliflower was done, and there was no liquid left. What a find!

    • I am a skeptic about these things, too. And a super-taster. Put all of that together and I’m about the pickiest eater you’ll ever meet! I am so glad you like this recipe!

  5. Super thanks to you. You gave mylife back! As an Asian I’m getting addicted to rice and some other Asian dish as I’m getting older although I love western food so much! It’s bcuz of we have so much strong flavors in our food. That’s why my atkins ended up with such failure as I couldn’t resist to have them. LOL. Yesterday, I made the ‘fried’ rice and it went superb! Now I know what should I do next for my beloved ‘rice’. Thanks again to you!!

  6. Has anyone ‘riced’ their cauliflower in a Thermomix?

  7. I am a cauliflower – hater (cue the gasps of disdain… I know, I know! ). I just want to find out if the taste of cauliflower is very noticable in the bread sticks? Or does it get camouflaged with the cheese etc??

  8. kathi Brandt says

    I am interested in trying this recipe…Since I have read that microwaving changes the nutritional value of food, I would prefer to prepare it another way. can you give advice as to the best way to do that.?

  9. Thanks Maria! I will be trying it your way tomorrow. I have “riced” cauliflower before but it was for a different recipe. I’ve never had it as “rice” so I’m hoping it’s a winner and my family will eat it. They are so picky and I hate to make two things just to keep everyone happy. Being a diabetic and on a diet is a pain when you live with a bunch of skinnies!

  10. Zandi Morris says

    i know what you mean about having to make more than one meal—everyone here is skinny except me qnd my husband don’t like to eat anything the rest of like (no seasonings) so its a pain to cook,without making 3 different ways,i have been doing low carb for 8 months but not doing a bit good with losing,the stress around here is bad but I keep hoping i will loose.im even going to curves 6 days a week.but im going to stick with ,Maybe with jamies determination and supportand great recipes I will drop some weight..Love her recipes.GOOD LUCK TO YOU AND REMEMBER THERE IS SOMEone elese OUT THERE THAT A HOUSE FULL OF SKINNIES AND UNDERSTANDS WHAT YOU GO THROUGH WHEN IT COMES TO COOKING. HANG IN THERE, WE WILL MAKE IT,—ZANDI

  11. We will make it, absolutely! And even with picky eaters in tow.

  12. Anyone have any tips when using a potato ricer? I’m over here breaking my hand trying to squeeze the cauli through the ricer, cooked, uncooked, microwaved…grrrr! I have a Ninja, maybe that’s the better way to go, yes?
    Thanks in advance for any assistance!

  13. No more potato ricer, the Ninja is the way to go! Now the issue is the moisture, and how to remove as much as possible. After processing frozen is tough, the little bits get everywhere. However, pre-processing is proving hard on my hands…squeezing the heck out of each floret. They sure seem to hold so much water!

  14. I put mine in my ninja raw (2 cups) and then microwaved it for 8 minutes, There was absolutely no liquid and the crust came out perfectly, I’m not found of microwaving food though because it alters the structure of the food…So I’m thinking of experimenting with baking it in the oven…and open to any suggestions on doing it that way.

  15. This recipe is wonderful! I just realized all I’ve left on here in terms of comments are cries for help, and I just wanted to let everyone know how good this is just as it is, or made into the pizza crust.
    What a lifesaver for those of us watching our carb intake, thanks so much for all the work you’ve put into this website and making so many things available!

  16. It’s amazing how much liquid there is in cauliflower, isn’t there?

  17. You are so sweet! I never thought about that. Trust me. I’m just glad to have you here!

  18. Folks, in all reality, saying that creating friction by making molecules move faster (microwaving) “alters the structure of the food” is exactly like saying, “Rubbing your hands together to create warmth ‘alters the structure’ of your skin.” It just isn’t the case. Don’t fear the microwave. The grill, maybe, but not the microwave.


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