# Cauliflower Rice — The Low-Carb Rice Substitute

> Cauliflower rice is coarsely grated cauliflower cooked in a dry or lightly oiled pan for just six minutes. The critical step is drying: squeeze the grated cauliflower in a cloth before cooking, or it steams instead of frying. A cup carries 25 calories against 200 for rice.

**American Cuisine · 18 min · 4 servings · 60 kcal per serving**

Cauliflower rice has become a staple of low-carb and keto cooking, yet most people dislike it because it comes out wet and boiled with a strong smell. The problem isn't the cauliflower — it's overcooking and moisture that was never removed.

## Ingredients


### Base
- 1 head — medium cauliflower (about 700g)
- 2 tbsp — olive oil or butter

### Seasoning
- 3 cloves — garlic, chopped
- ½ tsp — salt
- ¼ tsp — black pepper
- 1 tbsp — lemon juice

### To serve
- 2 tbsp — chopped parsley

## Method

1. **Grate** — Break the cauliflower into florets and grate them on the coarse side of a box grater, or pulse them in a food processor in short bursts. You want rice-grain sized pieces, not powder.
2. **Dry it — the critical step** — Put the grated cauliflower in a clean cloth and wring it out well. You'll be surprised how much water comes out. This step is the difference between cauliflower rice and mush.
3. **Start the pan** — Heat the oil in a wide pan over high heat, cook the garlic for 30 seconds, then add the cauliflower.
4. **Cook** — Stir over high heat for five to six minutes only, uncovered. A lid traps steam and boils it. It should keep a slight bite.
5. **Season** — Off the heat, add the salt, pepper, lemon juice and parsley. The lemon noticeably cuts the cauliflower smell.

## Tips

- Uncovered and over high heat — that's the rule. A lid boils it.
- Lemon juice at the end breaks down the sulphurous cauliflower smell.
- For a keto kabsa or biryani, add kabsa spice with the garlic and stir.
- You can grate and freeze it raw, then cook straight from frozen without thawing.

## FAQ

### How many calories in a cup?
About 25 to 30 calories a cup, against 200 for a cup of cooked white rice, with roughly a tenth of the carbohydrate.

### Why does it turn out wet?
Because it wasn't wrung out before cooking, or it was covered while it cooked. Squeeze it in a cloth and cook uncovered over high heat.

### Will children eat it?
Yes, and it's a good way to get vegetables past them. Mix it half and half with ordinary rice at first while they get used to it.

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Source: https://hanakoleah.com/en/american-cuisine/cauliflower-rice-recipe
Edited by: Marwa Mohamed
Last updated: 2026-09-12