Keto Cauliflower Rice Recipe

Published on May 20th 2022 by Sarah Leadon.
Last updated on March 20th 2024
This recipe, developed through the collective effort of at least six experts, underwent meticulous research and testing for over three months. Learn more about our process in the art and science behind our recipes. This post may contain affiliate links. Read our Disclosure Policy.
Top View of Keto Cauliflower Rice

Traditional rice takes about 30 minutes to cook. Moreover, it contains a massive amount of starch and carbs. Luckily you don't have to limit your diet to traditional rice anymore. Instead, you can make rice out of cauliflower! Cauliflower is naturally low in carbs, so this dish is a keto dish. In addition, cauliflower is rich in fiber, which feeds the healthy bacteria in your gut that decrease inflammation and enhance digestive health. Cauliflower is also a beneficial source of antioxidants. 

To make this cauliflower rice, we sautéed onions and garlic until fragrant, then added the cauliflower rice and cooked it until it was tender and light brown. We finished the cauliflower rice with a sprinkling of freshly chopped parsley, cilantro, and fresh lime juice. You no longer have to search for cauliflower rice keto recipes; you can make this lime herb cauliflower rice and serve it with roasted low-carb vegetables or protein. 


Is Cauliflower Rice Good For Keto?

Cauliflower rice is relatively low in carbohydrates which means it's an excellent choice for the keto diet. One cup of cauliflower rice has only about 2 grams of carbs. 


How Do You Make Cauliflower Rice Not Soggy?

Cauliflower rice can become soggy when it is cooked too long. It's best to sauté cauliflower rice in butter or oil over medium-high heat until soft and tender. The general rule for cooking cauliflower is 3 minutes over medium-high heat. However, because we used a large head of cauliflower, we cooked it for 7-10 minutes until it developed a light brown color. In addition to this, do not add too much oil or butter to the cauliflower rice. 


Can You Freeze Cauliflower Rice Once Cooked?

Unfortunately, you cannot freeze cauliflower rice once it's been cooked. Freezing cauliflower rice changes the texture in the worst way possible. It's better to freeze the riced cauliflower before cooking it. Then, you can freeze it in portions and cook them as needed. 


How Long Does Cauliflower Rice Last In The Fridge?

Cauliflower rice will last for 4 days when it's stored in an airtight container


Author: Sarah Leadon
Average: 5 (2 votes)
Total rating includes sum of all comments and anonymous votes.

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Time & Serves

Prep Time
5 mins
Cook Time
14 mins
Total Time
19 mins


  • 1 large head cauliflower (you can also use 1 pound cauliflower rice) 

  • 1 tablespoon butter 


  • 1 tablespoon olive oil


  • 1 small white onion, minced


  • 2 garlic cloves, minced


  • 1 teaspoon fine sea salt 


  • 1/4 teaspoon black pepper


  • 1/4 cup freshly chopped parsley 


  • 1/4 cup freshly chopped cilantro


  • 1 tablespoon lime juice 


To a cutting board, add cauliflower. Remove the core from the cauliflower with a sharp knife and cut it into medium pieces. 


Add the cauliflower to a food processor outfitted with a shredding blade and pulse it until it breaks down into smaller pieces that look like rice grains. Do not rice the whole cauliflower all at once; some parts of it will be mushy and other parts of the cauliflower will be left whole. 

To a large skillet, add butter and olive oil. Set it over medium-high heat and heat it until the butter melts. 


Add the onions and cook them for 2-3 minutes until they are translucent. 


Next, add the garlic and cook for 30-seconds until fragrant. 


Add the cauliflower rice, salt, and black pepper, stirring to combine. Cook the cauliflower rice for 7-10 minutes, stirring periodically until the cauliflower rice is tender and light brown.  


Remove the cauliflower rice from the stove and add parsley, cilantro, and lemon juice, stirring to combine. 


Ladle the cauliflower rice onto a serving dish and enjoy!

Sarah Leadon

Delve into the fusion of food and mood with Sarah. Discover the emotional journey within each recipe. Beyond the kitchen, she's an avid reader and music lover, lost in the rhythms of life.

More posts by Sarah Leadon

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Keto Cauliflower Rice

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Sarah Leadon

Delve into the fusion of food and mood with Sarah. Discover the emotional journey within each recipe. Beyond the kitchen, she's an avid reader and music lover, lost in the rhythms of life.

More posts by Sarah Leadon