20 Super Easy Low-Carb Cauliflower Rice Recipes
By: Amanda Suazo
Wondering what to make for dinner? Pick up a bag of cauliflower rice. This low-carb favorite is packed with health benefits, including fiber (both soluble and insoluble), vitamin C, and sulforaphane — a powerful anti-inflammatory compound that can kickstart antioxidant production.
To get all these amazing benefits, the way you cook your cauliflower rice matters. For best results, you’ll want to steam cauliflower and drain the cooking water to remove the oxalates that can cause muscle pain or thyroid issues. However, boiling, baking at low temperatures, or sauteing on low or medium heat will still help you get some benefits from your cauliflower rice.
From breakfast to dinner, sweet to savory, cauliflower rice can do it all — and these recipes will show you how:
Basic cauliflower rice recipes
Image via Diethood
With a healthy dose of butter and garlic, this flavorful cauliflower dish gets an extra upgrade from tender spinach leaves. Make this recipe only once in a while to stay Bulletproof — garlic has psychoactive effects and can inhibit alpha brain waves. Like cauliflower, spinach also has oxalates, so steam and drain separately for best results.
Image via Wholesomelicious
A tangy blend of cilantro, lime juice, and spices mingles with sauteed cauliflower rice for a superfast weeknight side dish. Use avocado oil and swap the white vinegar with apple cider vinegar on this one to stay Bulletproof — and since it contains onions and garlic, you’ll also want to enjoy this one only on occasion.
Image via Physical Kitchness
This easy cauliflower rice recipe needs just five ingredients. Simmer your rice in coconut milk spiced with fresh ginger, scallions, and salt — that’s it! No substitutions needed to keep this recipe Bulletproof.
Cauliflower rice breakfast recipes
Buddha bowls are packed with nourishing fats, protein, and veggies. This one uses a combination of cauliflower rice sauteed in grass-fed ghee, lamb sausage, avocado, and greens for a totally filling breakfast.
No cheese needed on this clean-eating pizza. Instead, this recipe uses a crust made from cauliflower rice and psyllium husk, plus toppings like smoked wild-caught salmon, runny eggs, and avocado. Best of all, you can make it in under 30 minutes! Heavy fiber can be hard on your gut, so only make this one once in a while to stay Bulletproof.
Keto Oatmeal (“Noatmeal”) – Oat-Free
Get your hot breakfast cereal fix with no grains or added sugar. This recipe cooks your cauliflower in coconut milk, then gets added flavor and nutrients from juicy raspberries, Brain Octane Oil, and shredded coconut. Totally easy — plus, just 6 net carbs.
Cauliflower rice grain swaps
Image via The Castaway Kitchen
Cauliflower can do anything — it can even transform into sticky, sushi-friendly rice, thanks to ingredients like grass-fed gelatin and coconut oil. Once you cook and cool it, it’s ready for toppings like wild-caught salmon, or layered in a rice-free sushi wrap.
Image via Healthy Little Peach
Shrimp dip in a marinade with coconut aminos, spices, and garlic, while cauliflower mashes into grits with ghee and chives for low-carb comfort food. Make it more Bulletproof with a few changes: use full-fat canned coconut milk, bone broth, and wild-caught shrimp in the recipe, swap olive oil for avocado oil, and steam spinach instead of sauteing. Since this recipe uses pepper and garlic, avoid making it too often.
This recipe swaps inflammatory ingredients like bulgur wheat and onions for low-carb ingredients like cauliflower rice, fresh herbs, and avocado. Add the whole mix to a crisp jicama slice for crunchy, creamy finger food without the brain fog.
Cauliflower rice bread recipes
Trade your morning toast for this crisp cauliflower bread made from grated cauliflower, coconut flour, and psyllium husk. Top with chewy bacon, avocado slices, and runny eggs for an ultra-satisfying breakfast.
Image via Empowered Sustenance
In this recipe, cauliflower rice transforms into a sturdy bread substitute ready for all your favorite sandwich toppings. Mix cauliflower with add-ins like coconut flour, eggs, and seasonings for an easy recipe you can have ready in under 20 minutes. Choose full-fat canned coconut milk for your dairy, and omit sesame seeds to make it Bulletproof.
Cauliflower rice main dishes
Image via Hey Keto Mama
Make this quick-cooking dinner with a combo of cauliflower, broccoli, chicken breast, and coconut oil — all with just under 8 net carbs. Keep this one more Bulletproof with pastured chicken breast, coconut aminos instead of soy sauce, and a sugar-free hot sauce (and toss out the sesame seeds).
Image via Low Carb with Jennifer
This sheet pan dinner is ridiculously easy: Simply mix your shrimp with a garlic butter, then combine with cauliflower crumbles and roast until tender. Use wild-caught shrimp, raw cauliflower rice (not frozen), and grass-fed ghee (which can handle high roasting temperatures) to make this recipe Bulletproof. Instead of garlic, use anti-inflammatory herbs like rosemary to season your butter.
Image via Fox and Briar
If you’re not sensitive to nightshades like peppers and tomatoes, try this one-pan meal with chunks of tender ground turkey, taco seasonings, and riced cauliflower. Swap in grass-fed ground beef instead of turkey, use ghee or avocado oil instead of canola oil, omit garlic cloves, and get high-quality spices to make it more Bulletproof.
Cauliflower rice side dishes
Image via Ultimate Paleo Guide
With anti-inflammatory spices like ginger and turmeric, this aromatic side dish is a perfect savory way to enjoy cauliflower rice. Make it more Bulletproof and mix up your own high-quality curry powder without black pepper.
Image via Food Faith Fitness
No potatoes needed: These crispy, dippable tater tots use a blend of riced cauliflower, coconut and almond flours, and egg white instead. Make this one only once in a while to stay Bulletproof, since this recipe uses garlic and onions (or try substituting with additional cauliflower and herbs). Use avocado or coconut oil instead of olive oil.
Image via Eat the Gains
Get a double dose of healthy fats: Cook riced cauliflower in avocado oil before mixing with mashed avocado and cilantro. Omit the garlic and onions to make this one Bulletproof, or swap with your favorite anti-inflammatory herbs and spices.
Cauliflower rice soups
Image via Cotter Crunch
Make a satisfying chunky soup with a blend of cauliflower, kale, carrots, and coconut milk, all mixed in with warm curry spices. Roast with ghee or avocado oil instead of olive oil, use beef or chicken bone broth for your broth choice, swap almond milk with full-fat canned coconut milk, and omit onions and garlic to keep it more Bulletproof.
Image via Healthy Delicious
All the comfort of standard chicken and rice soup, with none of the grains. Herby chicken stock creates a flavorful base for carrots, celery, chicken, and riced cauliflower, all blended with creamy coconut milk. Make it more Bulletproof with pastured chicken meat and broth and grass-fed ghee, and omit the onion.
Image via Modern Food Stories
This creamy and warming soup uses simple spices like coriander and salt to season naturally sweet carrots. Top with fluffy cauliflower crumbles for an elegant meal with ultra-easy prep. Use pastured bone broth, swap olive oil with ghee or avocado oil, get high-quality spices, and omit onion to make it more Bulletproof.
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