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Cauliflower rice in a black bowl
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5 from 2 votes

Low-carb Cauliflower Rice

Whether you're watching your carbs or just don't want to wait an hour for rice to cook, this low-carb cauliflower rice is a delicious and much healthier option!
Prep Time15 mins
Cook Time10 mins
Total Time25 mins
Course: Side Dishes
Cuisine: American
Diet: Diabetic
Keyword: easy side dish recipes, low-carb cauliflower rice
Servings: 4
Calories: 76kcal
Author: Diabetic Foodie


  • 1 head cauliflower (washed, trimmed, and cut into small pieces)
  • 1 tablespoon coconut oil or olive oil
  • ¼ cup onion (chopped)
  • 2 cloves garlic (minced)
  • 1 teaspoon freshly grated ginger (optional)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground white pepper


  • Place a single layer of cauliflower in a food processor fitted with the steel blade.
  • Pulse until the cauliflower is a little larger than the size of rice, then transfer into a microwave-safe bowl.
  • Repeat with the remaining cauliflower.
  • Cover the bowl and microwave the cauliflower at 100% for 5 minutes.
  • Spread the cauliflower onto a clean dish towel and let it sit until it’s cool enough to handle, about 10 minutes.
  • Bring the edges of the towel together to form a pouch. While holding the cauliflower rice over a bowl, twist and squeeze to remove as much liquid from the cauliflower as possible.
  • Heat the oil over medium heat in a large skillet or wok. Once hot, add the onions and sauté, stirring constantly, until translucent and soft, about 5 minutes.
  • Add the garlic, ginger, and salt, then cook for an additional minute, stirring constantly.
  • Add the cauliflower and cook, stirring often, until heated through, about 5 minutes.


This recipe is for 4 servings.
The spices in this recipe were intended to go with an Asian-inspired dish. Feel free to use different spices and seasonings to fit your main course.
Leftovers can be stored covered in the refrigerator for 3-4 days.


Calories: 76kcal | Carbohydrates: 9g | Protein: 3g | Fat: 4g | Saturated Fat: 3g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 71mg | Potassium: 25mg | Fiber: 4g | Sugar: 4g | Net carbs: 5g