Keto cauliflower rice
Light, fluffy keto cauliflower rice tossed with garlic, ginger, tamari and sesame — a low‑carb, gluten‑free side ready in 20 minutes.
Cauliflower rice is the cheat‑day hero for anyone avoiding carbs — light, quick and absurdly adaptable. This version leans on ginger, garlic and tamari for an Asian‑inspired hit that feels like a proper savoury side rather than 'diet food'.
It’s perfect alongside grilled fish or chicken, or bulked up with prawns or scrambled egg if you want a one‑pan main. Ready from chopping board to plate in about 20 minutes, and it keeps beautifully in the fridge.
Ingredients
- 700 g cauliflower
- 30 ml olive oil
- 5 ml sesame oil
- 3 garlic cloves — finely chopped or grated
- 20 g fresh ginger — finely grated
- 4 spring onions — trimmed and thinly sliced
- 15 ml tamari — or soy sauce if not gluten‑free
- 15 ml lime juice — about 1 lime
- 5 ml salt
- 5 ml black pepper — freshly ground
- 10 g fresh coriander — roughly chopped
- 10 g sesame seeds — toasted
- 0 ml chilli flakes — optional
Equipment
- food processor
Instructions
Trim the cauliflower and cut into small florets. Pat any damp bits dry with kitchen paper so the riced cauliflower won’t steam when cooking.
Rice the cauliflower: working in batches, pulse florets in a food processor until they resemble coarse rice. If you don’t have a food processor, grate the florets on a box grater or finely chop with a sharp knife.
Heat a large frying pan over a medium‑high hob and add the olive oil. When the oil shimmers, add the sesame oil, garlic, grated ginger and all the spring onions. Fry for 60 seconds until fragrant, stirring constantly so the garlic doesn’t burn.
Add the riced cauliflower to the pan, season with salt and black pepper, and increase the heat slightly. Stir and toss continuously for 6–8 minutes until the cauliflower is tender but still has slight bite.
Stir in the tamari and lime juice, and add the remaining sesame oil if the pan looks dry. Cook for a further 60 seconds to let the seasoning coat the 'rice'.
Remove the pan from the heat. Stir through the spring onion greens, fresh coriander, toasted sesame seeds and chilli flakes. Leave to rest for 5 minutes so the flavours settle, then fluff with a fork and serve.
Tips
- Pulse cauliflower in short bursts and empty the processor bowl between batches so you get even grains and avoid a purée.
- If the cauliflower releases a lot of water while frying, drain it off with a spoon — excess liquid is the enemy of fluffy rice.
- Make ahead: cool completely, then store in an airtight container in the fridge for up to 3 days. Reheat in a hot frying pan for best texture.
- To serve as a main, fry an extra 2–3 minutes and push the rice to one side of the pan; scramble 2 beaten eggs in the empty space, then fold through.
- Toast sesame seeds in a dry frying pan for 1–2 minutes before using for a nutty lift.
Substitutions
tamari → coconut aminos, same quantity (15 ml)
Stays closeolive oil → butter, same quantity (30 ml) — gives a richer, slightly sweeter finish but is not dairy‑free
Noticeably differentcauliflower → broccoli, riced (700 g)
Noticeably differentsesame oil → extra olive oil, same quantity (5 ml)
Stays close
Nutrition
Per serving · estimated
- 140
- Calories
- 4 g
- Protein
- 9 g
- Carbs
- 10 g
- Fat
- 4 g
- Fibre
- 4 g
- Sugar
- 350 mg
- Sodium
FAQ
Can I make this without a food processor?
Yes — use a box grater to grate the florets or very finely chop with a sharp knife. The texture will be slightly coarser but still very good.
Can I freeze riced cauliflower?
You can freeze raw riced cauliflower in a sealed bag for up to 3 months. Thaw in the fridge and squeeze out excess moisture before frying to avoid soggy rice.
How do I keep the rice fluffy and not soggy?
Don’t overcrowd the pan, use a hot frying pan and stir frequently. Drain any excess liquid during cooking and avoid overcooking.
Is this suitable for keto?
Yes — cauliflower is very low in net carbs, and this recipe uses oils rather than starchy ingredients, so it fits a keto diet as written.
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