30 Keto Cauliflower Rice Recipes (2024)

Cauliflower rice is a staple for low-carb dinners, and here’s a great collection of 30 Keto Cauliflower Rice Recipes! This post has a variety of different recipe ideas with cauliflower rice that can be served for a tasty dinner, enjoy!

PIN 30 Keto Cauliflower Rice Recipes to try some later!

30 Keto Cauliflower Rice Recipes (1)

Today I’m updating this great collection of 30Keto Cauliflower Rice Recipes! And some of these dinner recipes are good ideas for Weekend Food Prep as well, which means you can make them on the weekend and eat leftovers later in the week!

Cauliflower Rice is such a wonderful rice-like ingredient without adding carbs, and now that so many companies are selling fresh-chopped or frozen cauliflower rice, using cauliflower rice in recipes is easier than ever. And there are so many interesting ways to use cauliflower rice in this this recipe collection.

I’ve included lots of my own favorites of course, as well as fabulous recipes featuring cauliflower rice from my blogging friends. And all the cauliflower rice recipes featured here here are dinners! So grab some cauliflower or a bag of pre-chopped or frozen cauliflower rice and get cooking!

What if you want cauliflower rice for a side dish?

My most-used recipe for cauliflower rice is probably always going to be Easy Cauliflower Rice with Garlic and Green Onion. I make that often when I need a quick side dish for a low-carb meal, and this is the recipe I use when I want cauliflower rice as the base of a bowl meal too.

What kinds of cauliflower rice recipes will you find here?

In this collection you’ll find cauliflower rice casseroles, skillet meals with cauliflower rice, fried rice dishes with cauliflower, baked dishes with cauliflower rice, bowl meals with cauliflower rice, stuffed peppers with cauliflower rice, and even some lettuce wraps or sushi ideas that include riced cauliflower in the filling!

Want even more options for recipes using cauliflower rice?

  • Cauliflower Rice Casserole Recipes
  • Low-Carb and Keto Soups with Cauliflower Rice
  • Low-Carb and Keto Cauliflower Rice Salads
  • Low-Carb Dinners Using Frozen Cauliflower Rice

How do you get the complete recipe?

Just click any recipe title to see that recipe on the original blog. All photos are copyrighted to the blog who posted the recipe.

30 Keto Cauliflower Rice Recipes (2)
30 Keto Cauliflower Rice RecipesLayered Mexican Casserole with Chicken and Cauliflower Riceis a popular casserole recipe on the blog, and this can satisfy your craving for Mexican food!

30 Keto Cauliflower Rice Recipes (3)

Shrimp fans will swoon over this Coconut Milk Shrimp over Cauliflower Rice! I love everything about this for a special dinner.

30 Keto Cauliflower Rice Recipes (4)

Ground Beef Cauliflower Rice Taco Bowls are a tasty easy dinner; use less of the tomato-avocado topping if you want even fewer carbs for this one!

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Fried rice fans will love this Cauliflower Fried Rice with Shrimp, and this recipe replaces the traditional peas and carrots with sugar snap peas and red bell pepper for a low-carb version of fried rice.

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Cauliflower Rice Sausage Casserole has been a huge hit on the blog, and I have some friends who make this over and over!

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Low-Carb Spicy Cauliflower Dirty Rice will be a hit with everyone who likes dirty rice. Would you use the optional chicken livers that are traditional in this dish or leave them out? This will be tasty either way!

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Instant Pot Cauliflower Rice Greek Chicken Bowls feature tasty Greek Chicken made in the Instant Pot that’s served in a cauliflower rice bowl with greek salad toppings!

30 Keto Cauliflower Rice Recipes (9)

Ground Beef Stroganoff Casserole is an amazing low-carb dinner with those beef stroganoff flavors that so many people love!

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Cauliflower Rice Southwestern Stuffed Peppers have ground turkey, cauliflower rice, and chopped poblano pepper to create a low-carb stuffed pepper dinner that’s loaded with flavor!

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Buffalo Chicken Cauliflower Rice Bowlshave spicy Buffalo Chicken that can be made in the slow cooker or the Instant Pot, and did you know that Frank’s Red Hot Sauce has zero carbs?

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Low-Carb Deconstructed Stuffed Cabbage Casserole is a cauliflower rice version of a stuffed cabbage casserole that’s been hugely popular on the blog, and this low-carb version is just as good!

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Cheesy Low-Carb Taco Casserole has been a big hit on the blog, and this is a recipe the whole family will like. And a few family members have reported that husbands who “don’t like cauliflower” have been known to gobble this up!

Even more Cauliflower Rice Recipes:

30 Keto Cauliflower Rice Recipes (14)

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30 Keto Cauliflower Rice Recipes (2024)

FAQs

How much cauliflower rice can I eat on keto? ›

The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.

How many net carbs are in a cup of cauliflower rice? ›

In addition, cauliflower rice is low in carbs. It provides only 3 grams of net carbs per cup (107 grams) — 18 times fewer carbs than the same quantity of rice ( 1 , 2 , 3 ).

What is a low carb substitute for rice? ›

Cauliflower rice is undoubtedly one of the most popular low calorie and low carb rice substitutes thanks to its similar look and texture to white rice. You can also try cabbage rice, broccoli rice, and zucchini rice to similar effect.

Why is my cauliflower rice mushy? ›

Leave riced cauliflower on the heat too long and it will become soft and soggy. Follow this tip: Quickly cooked in a little butter or olive oil on the stovetop, riced cauliflower becomes softer and more tender. As a rule of thumb, about three minutes over medium heat and not too oil much should do the trick.

Can too much cauliflower kick you out of ketosis? ›

“How much cauliflower can I eat on a keto diet?” If cauliflower is your only carb source other than eggs, you won't be able to eat enough cauliflower to snap out of ketosis. It will take at least a portion the size of your head.

Can I eat a whole head of cauliflower on keto? ›

Whole roasted cauliflower is a delicious, Whole30-friendly, keto, and vegan side dish!

What is a serving size for cauliflower rice? ›

A serving of cauliflower rice is 1 cup. I like to prep a little bit of extra cauliflower per person, just in case anybody wants a second helping. One head of cauliflower will make 4-5 cups of rice, depending on how big it is.

How many carbs a day on keto? ›

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

What is the lowest carb vegetable? ›

List of the best low carb vegetables
  • Iceberg lettuce. Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g. ...
  • White mushrooms. Mushrooms contain only 3.26 g of carbs per 100 g. ...
  • Spinach. ...
  • Broccoli. ...
  • Zucchini. ...
  • Cauliflower. ...
  • Asparagus. ...
  • Radishes.

Is there a rice with no carbs? ›

“This rice substitute is labeled as a miracle because it contains almost no carbs or calories,” says Norton." It's also soy- and gluten-free." How? Shirataki rice is made with konjac, a prebiotic fiber that's great for gut health.

What is the best keto rice? ›

The Best Keto Rice Substitutes
  1. Riced Cauliflower. Cauliflower is a health-promoting cruciferous veggie that can be transformed into keto pizza, rice, pasta, and other foods. ...
  2. Shirataki Rice. ...
  3. Riced Cabbage. ...
  4. Broccoli Rice. ...
  5. Zucchini Rice.
Jul 24, 2023

What is the lowest carb rice to eat? ›

It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right! You can enjoy rice again with no guilt and no worries about derailing your low-carb diet.

What is a good substitute for cauliflower rice? ›

It's a yummy, low-carb substitute for regular rice in bowls, stir fries, burritos, and more. So what is it? It's simply cauliflower pulsed in a food processor until it forms into granules that are about the size of rice.

Is cauliflower rice worth it? ›

Substituting cauliflower rice for white rice is a great way to get more antioxidants while reducing calories and carbohydrates in order to save room for other nutrient dense foods.

Can you overcook cauliflower rice? ›

Overcooking It

"When it is riced it's really easy for it to turn mushy from overcooking and then it won't hold up as well in your dishes where you're trying to use it to substitute rice," says Maggie Michalczyk, MS, RD.

Can you eat too much cauliflower rice? ›

While everyone's tolerance is different, too much cauliflower can create G.I. distress, like excess gas and bloating. “Make sure to drink enough water to move it through your system,” suggests Lincoln. Cooking it can also dial back digestion woes.

What is a serving size of cooked cauliflower rice? ›

Common serving sizes
Serving SizeCalories
100 g40
1 cup47
May 12, 2020

How much nutrition in 1 cup cooked cauliflower rice? ›

One cup of cauliflower rice has: 25 calories. 2 grams of protein. 4 grams of carbohydrates.

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