Cauliflower Rice

A low carb, gluten free alternative to rice.

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Making Indian, Thai or Mexican for dinner tonight? Want an alternative to rice to keep those carbs to a minimum and stay on track with eating healthier, cleaner and leaner? This is a great side dish it can be served raw , made into a summer “rice salad” or cooked and served to accompany any dish that is usually served with rice.  It will keep for around 4 days in the fridge once cooked, and can be frozen raw for about 1 month although I never have any left to freeze! This takes around 15 to 20 minutes from start to finish so great for those of us who are time poor or want a quick side dish to serve with your meal.

Cauliflower Rice

This a great alternative to rice, low in carbs and a great way to get more veg into your day. Enjoy it with any meal that is generally served with rice.
Prep Time15 mins
Cook Time10 mins
Will keep in the fridge4 d
Course: Side Dish
Cuisine: Chinese, Indian, Mediterranean, Mexican
Keyword: Lectin Free, vegan, vegetarian
Servings: 3 people


  • Box Grater or Food Processor
  • Frypan


  • 1 large head Cauliflower
  • 1 tbsp olive oil


  • Remove all the green parts of the cauliflower, wash and dry very well so that the rice doesn't become soggy
  • Cut the cauliflower into florets and if using the box grater use the large holes and grate into a bowl. Or if using a food processor using the large grater attachment process the cauliflower.
  • Once this is done you can either enjoy it raw or if you prefer it cooked; place the olive oil into a frypan on medium heat pop the cauliflower rice and stir to coat with oil and place a lid on top so that it will gently steam for around 8 to 10 minutes, stiring it a few times to ensure it cooks evenly.
  • Serve immediately or season to taste with soysauce or tamari, finely chopped herbs such as coriander or saffron strands. Store left overs in a container in the fridge for up to 4 days.

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