In many of the recipes used here on LowCarbKitty, I talk about ‘ricing’ cauliflower. Here is a quick ‘how to’ on one of the easiest (and best, in my opinion) low carb substitutes. White rice is extremely starchy, has little nutritional value, and will quickly spike your blood sugar (which will lead to an insulin rush which will lead to FAT!).
1 cup of BROWN rice has 42 net carbs
1 cup of WHITE Rice has 45 net carbs
1 cup of Cauliflower has 4 net carbs
I use a food processor to quickly rice my cauliflower. I see people using cheese graters and other things, but I don’t have the time or patience for that. Since you are just processing cauliflower, it’s easy to rinse out the food processor and the whole process from start to finish is about five minutes.
I have a Black and Decker Power Pro II food process which doesn’t exist anymore (I’ve had it forever and the thing is a tank). This food processor is the closest version of what I have – I definitely recommend at least an 8 cup.
To rice cauliflower:
1. Cut your head of cauliflower four ways – cut out the excess stem and leaves
2. Coarsely chop the cauliflower
3. Fill the food processor half way with cauliflower florets and process until you get the size granule you want. It should only take a few seconds.
4. Move the riced cauliflower into a bowl, and repeat step 3 until you have processed as much as you would like.
5. One head of cauliflower can make several cups of “rice”.
Here is a 7 second Vine video to show you how easy it is:
The cauliflower rice will keep for up to a week, covered in the fridge for on demand use! You can get creative by using purple, green or orange cauliflower to add more color to your dishes!
Here are some of my recipes that use cauliflower rice:
- Low Carb Pizza
- Bed of rice for green shrimp curry
- Stir fried “rice”
- Boar Bites and Boar Meatballs
- Breakfast hash
- Bacon wrapped meatloaf
- Stuffed squash
- Bed of rice for jambalaya
- Base for lamb stew
Nancy says
Do you steam the “rice” or what? Thanks!
Sparky says
Hi Nancy,
I generally microwave it, stirring every few minutes until tender, if I will be serving it as-is. If I am using it as a stir fry “rice” base, then I might microwave it less, as it will get tender in the pan.
Hope that helps!
Sarah