Carb Swap: Rice Made Out of Cauliflower

Fewer Calories, More Nutritional Value

Rice Made Out of Cauliflower

Cauliflower is currently an MVP for me in the kitchen. The cruciferous veggie is delicious and nutritious on its own, but the real reason I'm a fan these days? Once blended into bits, it's a perfect swap for rice. Seriously, you can use cauliflower virtually anywhere you’d use rice for a fraction of the calories.

Why Cauliflower? 

We can all agree that rice is a standard base for lots of meals. There’s a reason it’s one of the most popular foods in the world. But the problem with rice, especially the white variety, is that it packs a lot of calories and carbs without a lot of nutritional value. One cup of cooked white rice has around 250 calories and 53g carbs, and it only has about 4g protein and almost no fiber. You could have 2 cups of cauliflower rice for about 60 calories, 13g carbs, 5g protein, and 6g fiber!

Another reason cauliflower is an excellent substitute for rice? Both of them have a fairly mild flavor. They really take on the taste of other ingredients in the dish. And they’re similar enough in texture that you’ll barely be able to tell the difference. So if you’re trying to reduce your calorie intake, cut carbs, and/or eat more veggies, cauliflower rice is the way to go.

(Another great way to cut carbs: tofu shirataki noodles.)

How to Make 'Cauliflower Rice' 

Step 1: Start with roughly chopped cauliflower. A medium head of cauliflower will yield about 5 cups. You can also save some time by purchasing pre-cut florets and chopping those.

Step 2: Working in batches, pulse cauliflower in a blender until reduced to rice-sized pieces.

Step 3: Bring an extra-large skillet sprayed with nonstick spray to medium heat. Cook and stir the cauliflower until tender, 6-8 minutes.

Make low-cal fried rice. Cauliflower "fried rice" has quickly become a favorite and with good reason. This tastes very similar to the takeout classic, but without all the grease and extra calories. Try it with veggies or chicken.

Was this page helpful?