How Many Carbs In Cauliflower Rice

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How Do You Make Keto Cauliflower Fried Rice

Cauliflower Fried Rice. Excellent Low Carb fried Rice

There are three main ways to make cauliflower rice and of course I prefer the laziest one.

  • Using a food processor you place the raw cauliflower florets in it and pulse a few times, until it resembles small crumbs.
  • You can use a knife and finely chop the cauliflower into very small pieces.
  • You can use a bow grater to grate the cauliflower. This is my least favorite method!

Of course you can purchase bags of cauliflower rice at stores like Target and Whole Foods.

Cauliflower Fried Rice Recipe

Keto Cauliflower Fried Rice Recipe, Low Calorie, Low Carb swap the regular starchy white rice in this Asian favorite take out with homemade cauliflower rice.

This Keto cauliflower rice is great for a healthy side dish or a light and nutritious meal.

A while back, I shared with you this Quinoa Fried Rice.

Most of you loved it.

Since Ive recently started my low carb, low sugar journey, I thought it is time to share with you this easy, simple to make Keto Cauliflower Fried Rice.

This Keto cauliflower rice comes together in less than 30 minutes and is perfect to make in advance and for meal prepping.

When trying to incorporate a certain way of eating into my lifestyle, I usually have to plan and prep foods in advance.

This also means that these foods should be quick to make, with easy to find ingredients. This Keto cauliflower fried rice definitely matches the criteria.

I love cauliflower and so does my family.

If you are looking for more delicious cauliflower recipes, you may want to try these Cheesy Cauliflower Patties, Cauliflower Cheese Soup Low Carb Recipe or these Roasted Cauliflower and Parmesan Zucchini Noodles.

Can You Replace Rice With Riced Cauliflower

Riced cauliflower is a low-carb and low-calorie substitute for rice that is also delicious. While it has a moderate flavor, it also has a texture and look similar to that of cooked rice, but with a fraction of the calories and carbohydrates that cooked rice does. As a result, it is a popular rice substitute for persons following low-carb diets such as the ketogenic diet.

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How To Prepare Cauliflower Rice

Cauliflower is in season year-round in various locations in North America. As a result, you can get cauliflower rice frozen in grocery stores or health food stores at any time of year. You can also get fresh cauliflower and make your own cauliflower rice at home.

To make your own cauliflower rice, all you need to do is wash a raw cauliflower head and break it into smaller florets. You then put these florets into your food processor and pulse until the cauliflower pieces are the size of grains of rice.

Cauliflower rice keeps for about two days. Cauliflower can start to develop a sulfur smell if left to sit for too long. If youâre making a large batch, you should freeze anything you donât eat that day.

Cauliflower rice is a flexible, nutritious food. Here are some ways to add it to your diet:

  • Use cauliflower rice in stir fries
  • Make stuffed peppers with cauliflower rice
  • Mix cauliflower rice into couscous to add bulk
  • Substitute cauliflower rice in fried rice recipes
  • Use cauliflower rice as the base for a healthy pizza crust
  • Make homemade sushi with cauliflower rice
  • Try cauliflower rice burgers

How Many Carbs Can You Have On Keto

Keto Cauliflower Rice

Total carbohydrate consumption is normally less than 50 grams per day on the ketogenic diet , although it can be as low as 20 grams per day on the ketogenic diet in some cases. In general, prominent ketogenic sites recommend a daily calorie intake of 70-80 percent fat from total daily calories, 5-10 percent carbohydrate, and 10-20 percent protein on average.

Also Check: How To Do Calorie Deficit

Does Cauliflower Rice Have Carbs

The only foods that truly have zero carbs are fats and oils, but remember that our goal with keto is not zero carbs. Thats not attainable, nor healthy! However, carbs do add up quickly, so whether youre on a 20 carbs a day or 50 carbs a day plan, its important to choose foods that wont break the bank so to speak.

There are 3 grams total carbs and 2 grams net carbs in cauliflower rice. Compare that to 45 grams of carbs in the same amount of regular white rice, and its easy to see why this is such a popular trade-off!

Even our cauliflower dirty rice recipe, with its delicious mix-ins, is only 5g net carbs per serving!

Is Cauliflower Pizza Crust Keto

The cheese turns the cauliflower into a high-fat, low-carb meal. So homemade cauliflower pizza crust is 100% keto-friendly.

The best ready-made version I could find on the U.S. market uses fresh cauliflower, parmesan cheese, cage-free eggs, pure nutritional yeast, garlic, basil, and oregano .

Therefore, it scores with a similar good fat-to-net carbohydrate ratio as the homemade keto pizza crust.

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Chipotle Just Added Cauliflower Rice To The Menu And My Mouth Is Already Watering

Good news burrito and taco fans, cauliflower rice has arrived at Chipotle. After tons of customer requests, select locations will debut the grain-free rice substitute on Wednesday July 15.

The new rice is keto-, Whole30-, paleo-, vegan-, and vegetarian-friendly. It’s also cilantro and lime flavored just like the chain restaurant’s original white rice. The riced cauliflower is grilled then seasoned with fresh cilantro, lime juice, and salt.

Lucky Denver and Wisconsin residents will get the first taste of the new cauliflower rice, according to the company’s press release. There will be 55 locations around the Mile High City, where the fast-casual Mexican chain got its start, and across Wisconsin dishing out the new grain-free alternative. Btw, the cauliflower rice is also prepared fresh daily in each restaurant.

All that flavor doesn’t come for free, though. Like guac, it will also have an up charge. The cauliflower rice costs an additional $2.

So, is the new cauliflower rice at Chipotle healthy? Well, it’s significantly lower in calories and carbs compared to the standard white rice option. Nutritionists are also fans of cauliflower rice in general. If youre looking to cut down on carbs or avoid gluten, its a great option, St. Louis-based nutrition pro Alex Caspero, R.D. previously told Women’s Health.

How Long Will Cilantro

Cauliflower Rice Keto and Low Carb / A Budget Meal

As of January 4, 2021, Chipotle stated their cauliflower rice is available for a limited time. They did not give an end date. Im guessing, if it proves to be a popular menu item, the cauliflower rice will be added to the menu permanently.

So thats the scoop on Chipotle’s Cilantro-Lime Cauliflower Rice. It is definitely vegan and keto and healthy. If you are into cauliflower rice or want to give your Chipotle bowl a little nutritional boost, and you dont mind the $2 upcharge, give it a try.

The Keto Minimalist

Be sure to check out my How to Eat Keto at Chipotle Restaurant Guide for more information on the ingredients and nutrition at Chipotle.

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The Portion Size Of Chipotles Cauliflower Rice Was Underwhelming

Above is my photo of the keto Carne Asada bowl with cauliflower rice I ordered last week. It looks a little different than Chipotles photo of cauliflower-abundance at the top of this post, right? This was the saddest looking, smallest lifestyle bowl I have ever received from Chipotle. It pains me to say that as I am a huge Chipotle fan.

A serving of Chipotle’s Cilantro-Lime Cauliflower Rice is supposed to be 4 ounces. While I did not separate out the cauliflower rice in my bowl and weigh it, there was literally hardly any in my bowl.

Also, the fact that my to-go order was actually COLD, not room temperature as I might expect, won’t affect my review. We are in the middle of a pandemic, so I shall be understanding.

Which Is Healthier Cauliflower Rice Or Quinoa

When it comes to calories, quinoa is heavy in them, and cauliflower is 79 percent less caloric than it is. Quinoa has 120 calories per 100 grams, but cauliflower has 25 calories per 100 grams. Quinoa has a protein:carbohydrate:fat from calories ratio of 15:71:15, whereas cauliflower has a protein:carbohydrate:fat from calories ratio of 26:66:8.

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Is Cauliflower Rice Better Than Rice

The flavor of cauliflower and rice is quite a bit different, but when cooked with other ingredients the cauliflower takes on the flavors of the other dish. Hence why cauliflower fried rice works so well. Better is subjective when it comes to taste.

Nutrition, however, is not so subjective. Cauliflower is by far the better option when it comes to nutrient density. Cauliflower, and therefore cauliflower rice, is rich in vitamin C, vitamin K, folate, pantothenic acid, vitamin B6, biotin, and potassium.

On the other hand, unless it has been enriched, white rice is largely void of micronutrients. It can be a good source of energy for individuals who have high carb dietary patterns, but its not an ideal choice for keto. In this context of keto, cauliflower is better than rice.

Why Is Cauliflower Rice Better Than Rice

Cauliflower Fried Rice Keto

It has several advantages, including the fact that it is created from one of the healthiest cruciferous vegetables available, and as a result, it is high in nutrients such as fiber, vitamins C, K, and B6, and potassium. Cauliflower contains 25 calories per cup, but a cup of cooked brown rice has 218 calories. (And, if youre limiting your carb intake, cauliflower contains 5 grams of carbohydrates per cup, but broccoli has 6.

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Health Benefits Of Cauliflower Rice

Cauliflower is a healthy option to include in anyones diet. Cup for cup, cauliflower rice has only 3 grams of net carbs, while regular rice has 44 grams. Net carbs are calculated by subtracting the amount of fiber from the total carbs.

Despite its low calorie and carb count, the calories in cauliflower rice are not empty calories. Anytime you use it in place of regular rice, you replace it with a nutrient-dense ingredient that will leave you both satisfied and provide nutrition.

Its texture is similar to regular rice also makes it an ideal ingredient to replace traditional rice to create delicious low-carb recipes. Its also an easy way to get more veggies in your day and nutrition when practicing intermittent fasting.

If youre interested in learning more about intermittent fasting but dont know how to start, check out my intermittent fasting guide for women. It includes an in-depth guide on how to incorporate it into a busy lifestyle and a one-week meal plan with great-tasting meals to break your fast.

How Many Carbs In Cauliflower Pizza Crust

When youre hungry, theres nothing more satisfying than a delicious pizza from your favourite shop. For me, it was Brooklyn Pizza in Tucson, Arizona. Somehow, deep in the desert, they managed to perfectly mimic a brilliant, foldable slice from back East. But I wont lie, it carried with it a pretty heavy dose of carbohydrates that did nothing good for my physique.

So how many carbs in a cauliflower pizza crust? Cauliflower pizza crust usually contains between 5 and 16 grams of carbohydrates, though this depends on the size of the pizza. For an average-sized pizza, you can expect to consume about 12 grams of carbs in the cauliflower crust.

This article will go over some other concerns related to cauliflower pizza crust worth considering before committing to them. While theres no question theyre healthier, how much healthier is another matter.

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How To Cook Cauliflower Rice In The Microwave

To cook cauliflower rice in the microwave, place the rice in a microwave safe dish. Cover and microwave for 2 minutes. Remove the dish from the microwave, lift the lid. Add salt and pepper. Microwave for another minute or two until the cauliflower rice is tender. Fluff with a fork. Add butter/oil to the cauliflower rice and stir it in.

What Can You Serve Cauliflower Rice With

Healthy Carbs Meal Prep | Cauliflower Rice | Weight loss Pinoy Meal Prep

One of the great things about a basic cauliflower rice is that it pairs well with a wide variety of dishes! Here are some of our favorite main courses to serve with your keto rice:

  • Chop 1 medium head of cauliflower into chunks that will fit in a food processor.
  • Pulse until you have small “pearls” that resemble rice .
  • Add 2 Tablespoons of coconut oil to a sauté pan over medium heat.
  • When pan is hot add cauliflower and stir to coat in oil. Allow to sit for about 5 minutes until cauliflower starts to brown. Add seasoning, if desired.
  • Add 1 and 1/2 cup chicken bone broth and stir. Cook uncovered until liquid reduces.
  • Stir to fluff and season as desired.

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Check Out My Other Books

Using only approachable and accessible, nutrient dense, real food ingredients, I put together a dairy-free keto roadmap that does not require a search for unfamiliar specialty ingredients or that you have a gourmet kitchen. Each one of these delectable recipes is rooted in simplicity and calls for ingredients that can be found at your local grocery store. Im showing you how to incorporate dairy-free substitutions that go far beyond the coconut.

In addition to tantalizing your palate with tasty recipes, Dairy-Free Keto Cooking will teach you how to restore your health and wellness, while living a lifestyle that nourishes you in mind, body, and spirit. Whether your goal is to lose weight, heal your body from the inside out, or simply find your own personal version of food freedom, Im here to help you along in your journey to finding your personal path to wellness.

How To Make Keto Cauliflower Rice With A Grater

One way to rice the cauliflower is using a box grater. The grater I have is from IKEA. This requires some elbow grease but it gives evenly sized rice.

When using this method, hold the core on each quarter and push the cauliflower across the holes to grate. I find this to be easier than grating individual florets.

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Cauliflower On The Keto Diet

Cauliflower is such a versatile vegetable. On its own, cauliflowers flavor is very neutral. So its easy to flavor with your own spices and seasonings.

Its tender when cooked, but it still holds its rice-like shape. Its naturally low-carb and super delicious! No wonder its a favorite of cooks on a low-carb diet.

Cauliflower is one of the healthiest cruciferous vegetables you can buy. Its loaded with nutrients including fiber, vitamins C, K and B6, and potassium. Cauliflower has 25 calories per cup, 5g total carbohydrates, and only 2.9 net carbs.

How To Cut Cauliflower For Cauliflower Rice


Whether you are making cauliflower rice in a food processor or using a box grater, youll want to cut it into large florets first.

  • Wash and trim your head of cauliflower of any brown spots.
  • Cut the cauliflower head into quarters. Just cut it in half, then in half again to make quarters.
  • Hold a quarter of the cauliflower head vertically and use a knife to slice of the woody center. The florets will fall right off! Heres a visual:
  • If the florets are still too big, you can cut them a bit smaller as needed.

TIP: You dont have to make tiny florets, but cut the cauliflower into pieces that will fit into the feed tube your food processor. If youll be using a box grater, you can get away with even larger florets.

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Is Cauliflower Keto

Cauliflower belongs to the cruciferous family, also known as Brassica oleracea. This family includes broccoli, cabbage, kale, Brussels sprouts, or arugula, to name a few examples.

Since cauliflower, like other cruciferous vegetables, is a particularly sulfur-rich food, many of its beneficial health effects are due to sulfur-containing compounds. For this reason, researchers also recommend regular consumption of these vegetables .

That cauliflower is also extremely popular among low-carb enthusiasts is probably no big secret. However, when we look at the vegetables nutritional values later, we will find that the vegetable is neither rich in proteins nor healthy fats.

Therefore, can cauliflower be suitable for a high-fat-low carb diet, such as the keto diet?

I will answer this question in detail in this article for all conceivable recipe variations of cauliflower. Before we do that, though, lets take a look at why cauliflower might be healthy in the first place.

How To Make It

Cauliflower rice is easy to make.

Start by washing and drying a head of cauliflower thoroughly before removing the greens. Then cut the head into four large chunks and grate each of them individually with a box grater.

The medium-sized holes commonly used to grate cheese tend to yield pieces that best imitate the texture of cooked rice.

Alternatively, you can use the grater attachment on a food processor, or the pulse setting on a high-speed blender to shred your cauliflower more quickly. Just keep in mind that these techniques may make a final product thats slightly less fluffy.

Once shredded, remove excess moisture from the rice by pressing it into an absorbent dishtowel or large paper towel. This helps prevent sogginess.

Cauliflower rice is best eaten fresh. While it can be refrigerated for up to 5 days, it may develop an unpleasant sulfur smell.

Cooking and freezing it immediately can limit this odor. Cauliflower rice can be safely frozen for up to 12 months .

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